Back pain is something that millions of Americans suffer from, and it can be extremely debilitating. Many of us who suffer from this wake up in the morning not being able to stand, walk, or sit comfortably, meaning our day will be filled with pain.

Now, we have compiled four stretches that you can do in bed that are proven to relieve back pain!

Knees to Chest – This stretch not only stretches the muscles in your lower back, it also increases your range of motion. It will help you improve your joint flexibility, and reduce stiffness associated with spinal arthritis.

“This type of exercise helps make positive changes in the joint, along with increasing blood supply and assisting nutrients to flow into the area,” said physical therapist Hagit Rajter.

This stretch is also easy to do! Just lay on your back with your legs extended, then slowly lift one or both of your knees into your chest. Once you have done this, clasp your fingers around your knee and pull down to stretch it further. Hold this pose for 15-30 seconds before releasing it, and keep doing this a few more times.

Hamstring – Your hamstrings are the muscles that run down the back of your leg, and they often can become very tight. This tightness can cause your hips and pelvis to rotate differently than usual, which can then lead to back pain. Luckily, it is very easy to stretch the hamstrings out!

Simply lay on your back and raise one leg as high as you can while keeping your pelvis on the bed. Using your hands, pull your leg towards your head slowly, and then switch sides after 30 seconds. It really is that simple!

Child’s Pose – This pose may look silly, but it’s actually a very helpful stretch for your latissimus dorsi, which is a muscle that helps your shoulders, upper back, and lower back function. This muscle needs to be taken care of regularly, because soreness in it can cause a lot of other problems for you.

This stretch will open up the muscles in your lower back and torso, allowing for a deep and impactful stretch.

To do this stretch, sit back on your legs while keeping your hands on your bed.

Then face down towards the bed while you stretch your arms forward as far as you can while remaining seated back on your feet.

Cobra Pose – A staple in most yoga classes, this stretch will stretch out your whole body! The many benefits of this stretch include:

• Relieves stress and fatigue
• Increases flexibility
• Stimulates the kidneys
• Improves digestion
• Improves circulation
• Opens the chest to clear the passages of the heart and lungs
• Elevates Mood
• Strengthens the arms and shoulders

On top of that, the stretch loosens up muscles in your lower back, which helps relieve back pain.

To do this stretch, begin on your stomach with your arms reaching out.

Once you have done this, press down and lift your torso off the bed, keeping a little bit of a bend in your elbows.

Keep your shoulders down and your neck up, and hold this pose for 30 seconds. It’s as simple as that!

What are your favorite back stretches to do? Let us know in the comments section, and SHARE this story so your friends and family can see this as well!