Low Back Pain In Bed: 5 Exercises. How To Sleep. How to get out of bed.
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- Опубліковано 11 чер 2024
- If you get low back pain in bed, here’s... (i)the best exercises to relieve it AND prevent it, (ii)how to sleep with low back pain, and (iii)how to get out of bed with low back pain without making it worse. Lumbar pain in bed can come from a mattress that’s too soft (or even too hard), but this usually causes one side lower back pain. But if the pain is on both sides, it’s usually because your sleeping position, or tight hip flexors, are causing too much arch in your lower back. This compresses the spinal joints in the lower back, causing pain. So, here’s how to fix lower back pain in bed for good!
0:00 Intro
0:12 The 2 common causes of Low Back Pain in Bed
0:54 EXERCISE 1. (For relief)
1:24 EXERCISE 2. (For relief)
1:53 EXERCISE 3. (For relief)
2:32 EXERCISE 4. (For relief)
3:00 EXERCISE 5. (Prevention)
3:59 BEST SLEEPING POSITIONS
4:55 HOW TO GET OUT OF BED SAFELY
5:18 Anterior Pelvic Tilt
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If you get lower back pain in bed, and you tend to get an achy back when standing, or walking slowly like when shopping… chances are you have an Anterior Pelvic Tilt that’s increasing the arch of the lower back. Here’s a video on how to fix that in the description box below: • The Missing KEY To Fix...
If the pain is on one side, and you’re a side sleeper, it likely that your mattress is too soft (or even too hard) causing a sideways bend in your lower back. So, here’s a link to a video on bed choice in the description box below: • How to Choose a Mattre...
EXERCISES FOR LOW BACK PAIN IN BED
1. Knee To Chest Stretch & Variations
2. Wide Knee Low Back Stretch
3. Lumbar Flexion & Rotation, And Glute Stretch In One
4. Active (Moving) Child’s Pose Mobilisation
5. Rectus Femoris Stretch To Reduce Anterior Pelvic Tilt
BEST SLEEPING POSITIONS FOR LOWER BACK PAIN
Sleeping on your back, or your stomach, increases the arch of the lower back, compressing joints, so if you like sleeping in those positions… put a few pillow under your knees when face up. And a pillow under your stomach when face down. (I don’t really recommend lying face down though, because you have to turn you head to one side to breathe and this is bad for the neck.)
The position I’d recommend sleeping in to reduce lower back pain in bed, is on your side with both knees bent equally. Bring your knees up to open the lower back joints, and flex the legs equally to avoid any spinal twisting. Hugging a pillow, or putting a pillow between the knees can help to maintain this position.
HOW TO GET OUT OF BED SAFELY WHEN YOU HAVE LOW BACK PAIN
To get out of bed safely with lower back pain, get into a side lying position with hips & knees bent to 90 degrees, then push yourself up with your top arm and swing your legs down slowly to keep the whole body in a line. This keeps the spine in a neutral position the whole time.
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I'm 48 years old and struggling with low back pain from sleeping positions... Your videos and exercises have saved my sanity. I'm still trying to stay consistent with my bunion stretches too!
Good on you Jason. Stick with it!
Same thing here.
I do several of these already but you introduced some new ones to me, so I am truly grateful! 🙏💗✨️
You're so welcome!
Exactly what I was looking for!
Perfecto!
Thank you. I needed this.
What position in bed tends to make you back sore?
For me, lying on my side (even with extra pillow support e.g between knees) can push shoulder forward and cause shoulder and upper back pain as well as not benefitting forward head posture. I recently started sleeping on my back with a pillow below the knees (as recommended in another one of your vids) and from this more neutral position I am already noticing improvements in pain and posture 😎. Thanks again Stefan.
Sleeping on my back, which I've done all my life. But I have exactly the issue you describe in this video, anterior pelvic tilt, so off I go working on that!
The "How to Get Out of Bed Safely" section is going to be very helpful. I've slept on a free-flow water mattress for decades, and never wake up achy unless I try to sleep face-down on a stiff pillow, which is pretty miraculous. But it also means that going visiting always puts me on far stiffer mattresses than I'm used to, and I wake with every single type of back pain. Any torque, click, or unbalanced strain when getting up makes it all the worse. Thank you for demonstrating a neutral way to protect my poor, abused back first thing in the morning!
You're very welcome!
I really appreciate this video it help so mush
My pleasure! Glad it's helping
Thank you..Thank you...Thankyou
Welcome 😊🙌👍
Thank you for this very informative & helpful video! 🕊
A pleasure!
Thank you, it really helps!
You're welcome!
thank you for always.✨
Always welcome!
I've been watching your videos for some time now, and even though I don't suffer from most of these pains I use your exercises to prevent future injuries. Thank you very much for sharing your wisdom.
I love it when people use my exercises for prevention. 🙌👏👏👏
Thank you for sharing the link to your anterior pelvic tilt video. This problem increased my pain during child birth. Creating complications and long labours. My babies were always described as being in a posterior position. The exercises in this video are very helpful and well described:)
Thanks. Yes, pregnancy increases the anterior tilt too. So that wouldn't have helped. Good luck with the APT
Thank you so much sir it's really help me a lot
I feel ok now
Glad to hear that
another quality instructional video ... excellent advice, expertly communicated... always make a point of watching your content asap after posting 👍
Much appreciated, Adrian! 🙏
Great video. Love the explanation.
Cheers! 🙏
Are you actually spying on me 🤣
This is exactly what I need! Moreover, I have realised that I need to also strengthen my back muscles, and my glutes - with the usual exercises, it seems I engage the back of my thighs, rather than the glutes. Uff...
You can use bird dogs for both the back and glutes.
Or if you tend to use your hammies instead of your glutes... you can do bridges (where you lie on your back and lift your pelvis up) but push your feet away from your body as you lift, to switch off the hamstrings--this will isolate the exercise more to your glutes. Good luck!
@@BodyFixExercises Ooooh I'll try that, pushing the feet away from my body when I do bridges. Because I tend to use my hammies to the extent that they can slightly cramp when I do bridges, and that's obv *not* the intention...!
Thank you :)
It works, thank you!
You're welcome!
My recent MRI of Lombart shows an L4-L5 disk bulging. So much pain, couldn't stand more than 2-3 minutes, could not walk, and lots of pain. Buging disk means space between 2 disks become smaller and pushing liquid towards the middle spine canal cavity and causing pain by pushing the spine. So while searching UA-cam, I found out about the Inversion table. After watching a few testimonials, I realized that the inversion table basically hangs the body upside down and expands the entire spine. Looks like the space between disks is increased. So I search the internet and found an inversion table for $99.00. Using only 5 mins a day on a 60% incline level, no immediate help in the first 15 days, then a little less pain after 30 days, and ALL pain was gone after 60 days. Literally NO PAIN. It does the work, looks like my entire back spine is stretched, and increased the space between L4-L5 and blood may be circulating more. Increasing the space between disks pushed back the bulge inside its original space by relieving spine nerve pinch. What a miracle. Maybe the local gym may have an inversion table, everybody should try it.
Can be great for some people. 👍
Wow! these really work.👍
Thanx a lot.
Most welcome 😊
Could you do a video on coccyx pain please? Thanks
Good idea!
Hi, great videos I now use your hip and shoulder rehab methods. However, have you covered high ankle injuries and more specifically Medial Tibial stress syndrome? I used to play a professional sport but had to retire at 24, I simply can’t run without pain even to this day! 3 physios couldn’t fix it..
I'll add them to my list!👍
❤❤❤
👍
Two days ago i had to pul thing while i was in sit up possition. Didnt hurt myself. But two days later i felt tension in the muscule on left bottom side. It was no paint. Just "you feel the muscule". I did all your exercise. First two was even paintfull. But third one made immediate release. Thanks.
Did and 4,5 exercise. But key was the third.
Thank you.
Well done! 🙌
Thank you sir! I have a really hard time doing exercise 5 with my right leg. It hurts so bad in my knee when I try to bend my foot back like that. I can easily touch my buttocks with my left leg. It's probably because I usually sleep on my left side with my leg almost off the bed. It's always that crazy right side.
Don't do any exercise that hurts. That's rule no.1
I have suffered from pars defect so i am not sure about many of the exercises whether they are good for my back. I know for a fact that the scar tissue is there and it is really bothering. Any exercises for increasing my mobility would be deeply appreciated.❤
I do exercise 2 and it does fee good on my lower back.
👍
I am from Bangladesh. I lijebu
Can you please make a video about subscapular nerve entrapment syndrome and some exercises or treatment for this.
I'll add it to my list!
@@BodyFixExercises thank you for considering it there aren't many resources regarding this and It's causing me pain for a long time which has led to impingement in my shoulder as well as pain in my scapular region.
I have a problem that doing exercise #3 on the right side only. I haven’t been able to figure out what is causing it. As soon as I place my right ankle on my left leg, my right hip, glut and upper thigh muscles feel restricted. If I pull my left leg I feel pain in my right lower back. Any suggestions as to what the problem could be?
It could be a few things actually. Right sacroiliac joint restriction. Right hip issues (osteoarthritis, hip cam lesion, fascial adhesions, even a really tight TFL muscle)
I have a video on releasing a restricted SI joint.
And another on releasing the TFL ( In my hip pain video). So you could start there
@@BodyFixExercises it is so nice of you to reply with that information and suggestion! So you know, I had a lot less pain in my lower back after doing the exercises in this video! Thank you so much!
👌👌👌👍👍👍✌️✌️✌️🙏🙏🙏🍀🍀🍀
🙌👍💥✌️
All this exercise comes under Surya namaskar
I know that position......
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