8 Great Yoga Stretches to Relieve Lower Back Pain Before Bed


Believe it or not, lower back is the most sensitive spot in the body of many of us. Although there can be many causes of back pain – ranging from a weak core to poor posture when you have a sitting job of long hours, it’s best to figure out what causes back pain so that you can avoid it in the future. However, doing some yoga and gentle exercises can really help relieve sore back and give you the much-needed relief.

The following are some simple yet effective yoga poses that you can do before bedtime to get relief from back pain.

Knee Hugs

Yes, you read that right. In this exercise, you need to lie down on your back, grab your knees and pull them towards your chest. In fact, knee hugs is a great way to quickly open your sore back.

Well, if your body isn’t that flexible, you need to do this pose to relax your back. As long as you can pull your knees towards your chest, you will be able to get relief from back pain.

Thread the Needle

This is nothing but a varied version of knee hugs and it allows you to do a much deeper stretch. This helps you not only stretch your lower back a little more but also both your hamstrings and glutes at the same time.

With this home exercise, you can easily release a lot of tension in your lower back as well as increase the flexibility of your hamstrings. When it comes to releasing back pain, this exercise is pretty much helpful and we all should know that by now.

Knee Sway

This exercise requires you to stretch the outside of your glutes and then you will be able to loosen up your back. You will also be able to stretch the outside of your both hamstrings. Make sure to perfectly stretch all the target areas gently to avoid injuries.

Although you don’t need to give a deeper stretch if you’re not comfortable, doing something than nothing can really helpful in reducing back pain.

In fact, the deeper you can stretch, the better results it will give. However, if you’re not that flexible, you shouldn’t stretch too much and avoid any injury. Make sure to stretch yourself comfortably, as you may end up injuring yourself if you push yourself too much.

Bound Angle Pose

Although this pose of exercise isn’t easy to do, you will be able to do it comfortably over time. Make sure both your feet are properly touching one another. If you cannot do it, try to get your knees as close as possible before you lean into it.

Also, make sure to keep your knees as close to the ground as possible for the maximum stretch. In the beginning, you may not be able to go as deep as you might have thought, but the more time you spend on it, the better you will get at it.

Gentle Bridge

This is another exercise that helps your release tension in your back. You may not initially feel the stretch but this does help your back. You can always try this one at home whenever you feel a sore back.

In this exercise pose, you slightly bend your lower back and provide it the much-needed stretch.

This exercise also strengthens your hamstrings. Well, if you already have strong hamstrings, this exercise will help you reduce the lower back pain.

Child Pose

Child pose is one amongst the most fundamental and well-known poses of yoga. You must have seen children doing this pose out of nowhere. And, this is a great exercise to reduce your lower back pain. This exercise helps you reduce your back pain by opening it properly as well as enables you to go deep in the state of relaxation.

You will start feeling the benefits of this yoga pose as soon as you sink into it. This one pose is the one you will always like to do, as it helps you feel relaxed, unlike any other pose. It has the ability to help you relieve from the lower back pain you may have.

Supine Spinal Twist

This pose of back exercise is quite easy and gives you pretty much relief. You will feel stretch in your back as you take a deep breath and exhale while in the pose.

Although this pose is somewhat similar to Knee Sway, it requires you to keep both your knees together with the spinal twist. You will also feel the same stretch as in Knee Sway but since your legs are in your complete control, you can force them to feel more stretch. This is a great way to start your warm-up even when you exercise in the gym.

Pigeon Pose

This one pose of all that we have discussed so far is the most difficult one for you, especially when your body is not that flexible.

Since this pose requires an adequate amount of flexibility to completely sink into it, you may not be able to do it for a few weeks. However, once you do it successfully, you will feel great benefits of this pose. You will be able to open up your lower back and hip flexors comfortably.

This pose stretches every muscle that is connected to your lower back and you get relief from the pain. So, the more you can loosen up these muscles, the faster you will be able to get relief from lower back pain.

Final Words!

Almost all of us are going to have back pain in the future. It’s important to learn and practice some easy yet efficient yoga poses to make sure back pain does not slow us down as we age. If you do these poses on a daily basis, you can increase flexibility in your body and avoid the back pain from happening.

You’re not being asked to do all of these poses every day, you can start from easy ones and slowly incorporate the ones that you initially find difficult.

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