Health & Life

4 Bed Exercises to Reduce Back Pain and Sleep Better at Night

According to Bright Side, demanding jobs, physical strain, long hours of driving or sitting in front of a computer screen can cause tense and stiff muscles in the back, making it difficult for you to relax and get a good night's sleep.

Administrator

29 February, 2024

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That is why we often struggle for hours before being able to fall asleep and have many mysterious dreams. However, from now on you may not have to worry anymore because these 4 simple moves will help you relieve back pain and sleep faster and deeper.

What’s special is that you can do them right on your bed, and anyone can do them anytime. Let’s take a look!

1. Relaxation Pose

The relaxation pose helps relax your entire spine, especially the lower back and thighs, in just 1 minute. Additionally, this yoga move helps regulate the activity of your intestines (as its name suggests), making it very useful to do in the morning.

How to do it:

Lie flat on your back.
Fold your knees.
Inhale as you lift your hands forward and hug your knees.
Exhale as you hug your knees to your chest.
Breathe deeply. As you inhale, move your feet away from your chest. As you exhale, bring your knees back towards your chest. Do this for 8-10 breaths, lasting about 1 minute.

2. Legs Up the Wall

This move helps relax your legs and back, while allowing your chest to fully receive oxygen before going to sleep.

How to do it:

Fold a pillow in half and place it against the wall or at the foot of your bed.
Lie down, placing your top buttock flush against the wall and raising your legs up against it.
Stretch your arms out to the sides, opening your chest. Relax and breathe evenly. Hold this position for 1-2 minutes, then lower your legs.

3. Targeting the Deep Spinal Muscles

This move maximizes the relaxation of your back and targets the muscles deep beneath the surface of your spine. The move consists of 2 steps:

Step 1:

Lie on your back and place 2 rolled-up towels beneath your waist and neck.
Bring your legs from side to side, comfortably relaxing. At the same time, rock your head from left to right without straining your neck and back.
Try to completely relax and feel the wave of vibration along your spine. Do this exercise for about 1 minute.

Step 2:

Lie face down, arms straight down at your sides, legs comfortably stretched out on the bed, and place a pillow or towel edge beneath your forehead.
Rock your legs back and forth, feeling the wave moving through your body. Do this exercise for about 1 minute.

4. Corpse Pose

Doing this move before sleeping will help you have a complete and restful sleep.

How to do it:

Lie on your back, with your legs wider than your shoulders, palms facing down on either side of your body. Place a folded towel or the edge of a pillow beneath your head and neck.

Relax your entire body upwards from the feet to the head. Start with your toes and gradually move up to your head. Do 20 breathing cycles, gradually lengthening your inhales and exhales, and then let go of control and breathe as you please.

Just let your thoughts roam freely. Gradually, you will feel the world fade away and your entire body completely relaxed. Cover yourself with a blanket and sleep.

With these 4 simple moves, your body will be stretched and relaxed, and symptoms of back pain and neck fatigue will gradually decrease. You will sleep better and deeper, while your immune system will be strengthened and your bones and joints will be rejuvenated. Don’t forget to practice them every day!

Frequently asked questions

Try the “Legs Up the Wall” move. It’s simple and effective. All you need is a pillow and a wall. Fold the pillow in half and place it against the wall or at the foot of your bed. Lie down and position your top buttock against the wall, raising your legs up. Stretch your arms out to the sides, open your chest, and breathe evenly. Hold this pose for 1-2 minutes, then lower your legs.

There are two steps to this move. First, lie on your back with rolled-up towels under your waist and neck. Bring your legs from side to side comfortably while rocking your head left and right without straining. Feel the vibration along your spine for about a minute. For the second step, lie face down with your arms straight down at your sides and legs comfortably stretched out. Place a pillow or towel edge under your forehead and rock your legs back and forth, feeling the wave through your body.

The Corpse Pose is a restful pose that prepares your body for a complete and restful sleep. Lie on your back with your legs wider than your shoulders and your palms facing down by your sides. Place a folded towel or pillow edge under your head and neck. Relax your body starting from your feet up to your head, focusing on each part. Do 20 breathing cycles, lengthening your inhales and exhales, then breathe naturally. Let your thoughts wander, and you’ll soon feel your body completely relax, ready for a good night’s sleep.