Back pain is one of the leading causes of disability in the world that is why there are yoga poses for decreasing back pain. Those suffering from back pain are often seeking new ways to help minimize their discomfort and decrease their chances of experiencing pain in the future. While many options are available, including surgery and medication, some people find that bed yoga helps reduce back pain symptoms. Going through some simple stretches before bed can help keep your spine healthy and pain-free while you sleep and starting your day with some yoga can’t set your body up for success. If preferred, you can go through this routine on the floor instead. Check out these simple yoga poses for decreasing back pain
1. Bed Yoga Breaths for Back Pain
Lie on your back with your knees bent and your feet flat on the bed. Place your hands on your belly and let your knees fall naturally inward. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.
2. Knees to Chest
Lie on your back with your knees bent and your feet flat on the bed. Bring both knees to your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
To intensify the stretch, move your knees in small circular motions or rock from side to side.
3. Single Knee to Chest
Lie on your back on the bed, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area, bend one knee, and use your hands to pull it towards your chest. Look for a light stretch in the hips and lower back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
4. Windshield Wipers
Lie on your back with your knees bent and your feet flat on the bed, more comprehensive than shoulder-width apart. Place your hands on your stomach. Tighten your abdominal area and lower your bent knees from side to side. Hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite side. Start with five repetitions on each side.
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5. Bed Yoga Bridge
Lie on your back with your knees bent and your feet flat on the bed, relaxing your upper body. Place your arms at your sides. Contract your abdominal area, then push from your heels to lift your hips. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
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Alternate Exercise – Supported Bridge
Lie on your back with your knees bent and your feet flat on the bed, relaxing your upper body. Place your arms at your sides. Position a pillow or a block under your body just above your seat. Contract your abdominal area and hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
6. Figure 4
Lie on your back with your knees bent and your feet flat on the bed. Cross one ankle over your opposite knee and raise both legs, holding your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
7. Butterfly
Use yoga blocks or cushions to support your knees if needed for this exercise.
Lie on your back with your knees bent and feet flat on the bed. Rest your hands on your belly. Bring the soles of your feet together, tighten your core, and open your knees at your sides. Take several deep belly breaths, in through your nose and out through your mouth.
8. Spinal Twist
Use a block or cushion to support your knee if needed for this exercise.
Lie on your back with your knees bent and your feet flat on the bed. Extend your arms out at your sides and relax your upper body. Straighten one leg, then twist through your low back, pelvis, and spine to move your bent knee across your body. Lower your bent knee towards the bed and hold this position for several deep belly breaths, through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
9. Bed Yoga Savasana Pose for Back Pain
Lie on the bed with your legs wider than shoulder-width apart. Extend your arms out at your sides. Close your eyes and relax your entire body. Take several deep belly breaths, in through your nose and out through your mouth.
Bed yoga has many benefits, significantly improving your sleep and reducing back pain. If you’ve been struggling with chronic or acute back pain for a while now, you should consult a healthcare practitioner to determine the root of your injury and develop a specific recovery plan. You may find that these simple yoga poses for decreasing back pain movements will help improve your quality of life for general muscle stiffness and discomfort.
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