8 exercises to relieve lower back pain, even in bed

Lower back pain affects millions of people and can significantly limit their quality of life. Whether due to long hours of inactivity, poor sleeping posture, or improper physical exertion, stiffness and discomfort in the lower back are common complaints. However, the solution often lies not in complete rest, but in controlled movement. The key is to strengthen and stretch the right muscles to support the spine and decompress the vertebrae, improving daily functionality.

In this detailed guide, we will explore a selection of 8 exercises to relieve lower back pain, designed to be performed at home safely and effectively. We will not only focus on the movements but also provide a clear structure so you can implement them correctly from day one.

We will analyze each movement step by step, its specific purpose, the recommended repetitions, and the variations to adapt the routine to your level. In addition, we will address complementary aspects, such as the importance of a suitable surface for rest, such as a good mattress, which can enhance the benefits of these exercises. Get ready to start the journey toward a stronger and more flexible back. If the pain is intense, appears after an injury, radiates down the leg with tingling or weakness, or does not improve within a few weeks, consult your doctor or physical therapist first.

5-Minute Lower Back Pain Routine in Bed

If you wake up with a stiff lower back, you can do this routine before getting out of bed. Five of the exercises in this guide are done lying on your back, so you do not need a mat.

1. Breathing and pelvic tilt (1 minute): with your knees bent, exhale and gently flatten your lower back against the mattress; inhale and relax. Ten slow repetitions.
2. Knees to chest (1 minute): first one leg, then the other, and finally both (exercise 1).
3. Supine twist (1 minute): let your knees fall together to one side and then to the other (exercise 5).
4. Piriformis stretch (1 minute): the "number 4" with each leg (exercise 7).
5. Glute bridge (1 minute): 8-10 slow repetitions (exercise 2).

A heads-up: on a very soft mattress, the hips sink and the exercises lose support, especially the bridge. If this is your case, do them on a mat. And if you wake up in pain almost every day, the problem may be the mattress; we will tell you how to check it in this guide on mattresses for back pain.

1. Knee-to-Chest Stretch

This is one of the gentlest and most effective exercises to relieve lower back pain you can do, especially upon waking or before going to sleep. The knee-to-chest stretch is a passive stretch that focuses on lengthening the muscles in the lower back and glutes, areas that often accumulate a lot of tension throughout the day.

By bringing your knees toward your torso, a slight flexion is created in the lumbar spine, which helps decompress the vertebrae and reduce pressure on the intervertebral discs. This movement is ideal for counteracting the effects of spending many hours sitting or standing.

How to do it correctly

To perform this exercise safely and get the most benefit, follow these steps:

1. Starting position: Lie on your back on a firm but comfortable surface, such as a yoga mat or an ergonomic mattress. Keep your legs extended and your arms at your sides.
2. Movement: Slowly, bend one knee and, with the help of both hands, bring it toward your chest until you feel a gentle stretch in your lower back and glute.
3. Hold: Hold this position for 20-30 seconds, breathing deeply. It is crucial that you exhale as you bring your knee toward your chest to relax the muscles.
4. Alternate: Return the leg to the starting position in a controlled manner and repeat the process with the other leg.
5. Variation (both knees): Once you have stretched each leg separately, you can perform the exercise by bringing both knees to your chest simultaneously for a deeper stretch.

Key tip: Avoid lifting your head or tensing your shoulders. The goal is to keep your upper body relaxed so that the stretch focuses solely on your lower back.

Frequency and additional tips

• Sets and repetitions: Perform 2-3 repetitions with each leg, and then 2-3 with both together.
• Best time: Practice it in the morning to "wake up" your spine and at night to release accumulated tension.
• Comfort: Performing the stretch on a suitable surface is essential. If you do it in bed, make sure your mattress provides the right support. In fact, your posture and the surface where you rest are just as important as exercise; for more information, you can discover how to relieve back pain through proper sleep ergonomics.

2. Glute Bridge

The glute bridge is a fundamental strengthening exercise, and for good reason, it is considered one of the best exercises to relieve lower back pain. Its effectiveness lies in its ability to activate and strengthen the posterior chain, especially the glutes and hamstrings, muscles that are often weakened by a sedentary lifestyle.

By strengthening the glutes, the load on the lower back is reduced, as these muscles take over their primary function of stabilizing the pelvis and extending the hip. This exercise also activates the deep abdominal muscles, creating a kind of natural "corset" that protects the spine.

How to do it correctly

To perform the glute bridge safely and effectively, focus on technique rather than speed.

1. Starting position: Lie on your back on a stable surface, with your knees bent and your feet flat on the floor, hip-width apart. Place your arms at your sides with your palms facing down.
2. Movement: Inhale and, as you exhale, press your heels into the floor while contracting your glutes and abdomen to lift your pelvis toward the ceiling. Form a straight line from your shoulders to your knees.
3. Hold: Hold the raised position for 2-3 seconds, making sure the contraction comes from your glutes and not your lower back.
4. Lower: Inhale and slowly lower your pelvis, vertebra by vertebra, until you return to the starting position.

Key tip: Avoid arching your back at the top of the movement. The goal is hip extension, not lumbar hyperextension. Keep your abdomen active to protect your spine.

Frequency and additional tips

• Sets and repetitions: Perform 2-3 sets of 10-15 repetitions. Quality of movement is more important than quantity.
• Frequency: To get good results in strengthening and pain relief, try practicing it 4-5 times a week.
• Suitable surface: Performing this exercise on a firm surface is key for stability. If you do it in bed, a medium-firm mattress like the Altus Mattress can provide the necessary support. Learning to manage pain in daily life is crucial, and that includes rest; you can find out how to sleep with lower back pain to complement your exercise routine.

3. Curl-up or Modified Abdominal Crunch

Strengthening the abdominal muscles is essential for creating a natural "corset" that stabilizes the spine. The modified curl-up is one of the safest and most effective exercises to relieve lower back pain, as it focuses on activating the rectus abdominis and obliques without creating excessive tension in the lower back, unlike traditional crunches.

This controlled movement teaches the body to use the abdominal muscles to initiate the movement, instead of straining the neck or lower back. By limiting the range of motion, it ensures that the effort is concentrated on the abdomen, protecting the lumbar vertebrae. For this reason, it is a basic exercise in physical therapy and postural rehabilitation programs for chronic lower back pain.

How to do it correctly

To perform this exercise safely and build a solid abdominal foundation, follow these steps:

1. Starting position: Lie on your back on a firm surface, such as a mat. Bend your knees and rest the soles of your feet on the floor, hip-width apart. Place your hands under the lumbar curve to monitor that your back does not arch excessively.
2. Movement: Contract your abdominal muscles and slowly lift only your head and shoulders off the floor. Imagine your torso is a rigid board; the movement should be minimal.
3. Hold: Hold the contraction for 7-8 seconds, breathing steadily and shallowly. Do not hold your breath.
4. Rest: Lower your head and shoulders in a controlled manner to the starting position and relax your muscles.
5. Repetitions: Perform several repetitions, resting briefly between each one.

Key tip: Maintain a fist-width distance between your chin and chest throughout the exercise. The goal is not to lift high, but to correctly activate the abdominals. Do not pull on your neck; the movement originates from the abdomen.

Frequency and additional tips

• Sets and repetitions: Start with 5-8 repetitions of 7-8 seconds, resting a few seconds between each one. When it becomes easy, do 2 sets.
• Best time: Incorporate it into your strengthening routine 3-4 times a week.
• Comfort: If you feel tension in your neck, you can place a thin pillow under your head to maintain alignment. Performing the exercises on a surface with good support is key; a mat on the floor is the most stable option.

4. Back Extension or Superman

While stretches focus on lengthening the muscles, strengthening is just as crucial for a healthy back. The "Superman" exercise is one of the most effective exercises to relieve lower back pain for strengthening the entire posterior chain, which includes the spinal erectors, glutes, and middle back muscles. This activation is essential to support the spine and improve posture.

This movement, performed face down, directly combats the effects of spending a lot of time sitting with a hunched (kyphotic) posture. By strengthening the muscles that oppose this flexion, a muscular balance is created that protects the lower back from future strain and injury. It is an excellent way to build a solid foundation for a resilient back.

How to do it correctly

To perform this strengthening exercise safely and effectively, follow these steps:

1. Starting position: Lie face down on a firm surface. Extend your arms forward and your legs backward. Keep your neck in a neutral position, looking toward the floor.
2. Movement: Contract your glutes and back muscles to simultaneously lift your arms, chest, and legs off the floor. Lift them only a few inches, enough to feel the muscle activation.
3. Hold: Hold the raised position for 2-3 seconds. It is key that the movement is controlled, without jerking.
4. Lower: Slowly lower your arms and legs to the starting position in a controlled manner.
5. Repetition: Perform the movement again, focusing on the quality of the muscle contraction.

Key tip: The goal is not height, but activation. Keep your head aligned with your spine at all times; avoid looking up so as not to strain your neck. Consciously contract your glutes to protect your lower back.

Frequency and additional tips

• Sets and repetitions: Start with 2 sets of 8-10 repetitions. As you gain strength, you can progress to 3 sets of 12-15 repetitions.
• Frequency: Do not perform this exercise more than 3 times a week. It is important to allow your muscles to recover and strengthen.
• Suitable surface: Stability is vital. Performing it on a surface that is too soft can cause sinking and poor alignment. A firm mattress can be an option, but it is crucial to choose among the best mattresses for back pain that offer the right support so as not to compromise your posture.

5. Spinal Stretch (Spinal Twist or Supine Twist)

This movement is one of the most complete exercises to relieve lower back pain, as it works the rotation of the spine in a safe and controlled way. The supine twist stretches the lumbar muscles, glutes, and oblique abdominal muscles, improving flexibility and releasing the stiffness that accumulates after long periods of inactivity or incorrect postures.

By gently turning the lower body while the upper body remains fixed, a deep stretch is created that helps improve the overall mobility of the back. This type of twist is common in disciplines such as yoga or Pilates due to its great ability to relax the nervous system and prepare the body for rest.

How to do it correctly

To perform the spinal twist safely and effectively, follow these steps:

1. Starting position: Lie on your back on a firm surface, such as a mat. Bend your knees and rest your feet on the floor, hip-width apart. Extend your arms to the sides in a cross shape, with your palms facing up or down.
2. Movement: Keeping your shoulders glued to the floor at all times, slowly let both knees fall together to one side, as if you wanted to touch the floor with them. Turn your head to the opposite side to deepen the stretch.
3. Hold: Hold the position for 20-30 seconds, focusing on breathing deeply and slowly. Feel how the entire side of your back and hip stretches.
4. Alternate: With the help of your abdominal muscles, return your knees to the center in a controlled manner and repeat the movement to the other side.

Key tip: The secret of this exercise is to keep both shoulders anchored to the floor. If you notice that the shoulder on the opposite side lifts, reduce the range of motion of the knees until you can keep it supported.

Frequency and additional tips

• Sets and repetitions: Perform 2-3 repetitions to each side, holding the stretch for the indicated time.
• Best time: It is ideal to do it right before going to sleep, as its relaxing effect helps to fall into a deeper and more restorative sleep.
• Comfort: To enhance the effect, perform this stretch on a surface that combines support and comfort. A mattress with good support not only facilitates the execution of the exercise, but also helps your spine maintain a proper alignment during the night.

6. Bird Dog or Cross-Diagonal Extension

The "Bird Dog" or Cross-Diagonal Extension is a fundamental strengthening and stability exercise for the core. Unlike other movements that focus only on stretching, this is one of the exercises to relieve lower back pain that actively works to build solid muscular support around the spine, which is key for long-term prevention.

This exercise teaches the body to keep the pelvis and lumbar spine stable while the limbs move. By extending one arm and the opposite leg, the deep abdominal muscles (such as the transverse abdominis), lower back muscles (multifidus), and glutes are activated. Strengthening this muscle chain is especially effective for people with chronic lower back pain, as it improves coordination and reduces the compensations that often cause pain.

How to do it correctly

To perform this exercise safely and get the most benefit, follow these steps:

1. Starting position: Get into a quadruped position (on all fours) on a firm surface. Your hands should be directly under your shoulders and your knees under your hips. Keep your back in a neutral position, without arching or rounding it.
2. Core activation: Gently contract your abdominal muscles, as if you were trying to pull your belly button toward your spine. This will stabilize your torso.
3. Movement: Inhale and, as you exhale, slowly extend your right arm forward and your left leg backward at the same time. Raise them until they are parallel to the floor.
4. Maintenance: Hold the position for 2-3 seconds, focusing on maintaining balance and keeping your back completely straight. Imagine you have a tray with glasses of water on your back and you cannot spill them.
5. Alternation: Return the arm and leg to the starting position in a controlled manner. Repeat the movement with your left arm and right leg. This completes one repetition.

Key tip: The goal is not height, but length and control. Avoid arching your back to lift your leg higher. The movement should be slow and deliberate to properly activate the stabilizing muscles.

Frequency and additional tips

• Sets and repetitions: Perform 8 to 12 repetitions on each side. Complete 2-3 sets in total.
• Best time: Incorporate it into your exercise routine 4-5 times a week for maximum benefits. It is an excellent warm-up exercise or as part of a core strengthening circuit.
• Stable surface: Performing the exercise on a suitable surface is essential for stability. If you are looking for the ideal support not only for your exercises but also for your rest, a firm, supportive mattress like the Original Hybrid offers a stable base that helps keep the spine aligned.

7. Piriformis Stretch (Piriformis Syndrome)

This is one of the most important exercises to relieve lower back pain when the pain radiates down the leg, a condition often associated with sciatica. The piriformis stretch focuses on relaxing the piriformis muscle, a small but powerful muscle band located deep in the glutes, which can compress the sciatic nerve if it is tight or inflamed.

When the piriformis muscle contracts, it can cause so-called "piriformis syndrome," generating a dull ache in the glute and sciatica-like symptoms that go down the back of the leg. This stretch helps release that specific tension, relieving pressure on the nerve and reducing radiating pain. It is a pillar in many physical therapy and therapeutic yoga protocols.

How to do it correctly

To perform this exercise safely and get the most benefit, follow these steps:

1. Starting position: Lie on your back on a firm but comfortable surface. Bend both knees and rest your feet on the floor, hip-width apart.
2. Movement: Lift your right foot and cross your ankle over your left thigh, just above the knee, forming a kind of "number 4" with your legs.
3. Maintenance: Place your hands behind your left thigh and gently pull it toward your chest. You should feel a deep stretch in your right glute. Hold the position for 20-30 seconds, breathing slowly and deeply.
4. Alternation: Lower your left leg in a controlled manner and uncross your right. Repeat the same movement with the other leg, crossing your left ankle over your right thigh.

Key tip: Keep your back, head, and shoulders completely supported and relaxed on the floor. Do not force the stretch; the goal is to feel a sustained and pleasant tension, not sharp pain.

Frequency and additional tips

• Sets and repetitions: Perform 2-3 repetitions with each leg, making sure to hold the stretch for the recommended time.
• Best time: It is very beneficial to do it in the morning to release nighttime stiffness and at night to relax the muscles before going to sleep.
• Comfort: Doing this stretch in bed is a great option if you have a mattress with good support. The sleeping surface is key not only for exercise, but also for overall recovery.

8. Abdominal Plank (Plank) - Modified Version

Contrary to the popular belief that core strengthening involves traditional crunches, the isometric plank is one of the safest and most effective exercises to relieve lower back pain. This exercise focuses on strengthening all the trunk muscles (abs, lower back, obliques, and glutes) comprehensively, creating a natural "corset" that stabilizes the spine and protects the lower back.

The key to its effectiveness lies in the fact that it does not require spinal flexion, a movement that can aggravate certain lower back conditions. Instead, the body is kept in a neutral and straight position, forcing the stabilizing muscles to work constantly to maintain posture, which improves muscle endurance and prevents future injuries. The modified version on the knees reduces the load, making it accessible for beginners or people in the recovery phase.

How to do it correctly

To perform the modified plank safely and maximize its benefits for the back, follow these steps:

1. Starting position: Lie face down on a mat. Support your forearms on the floor, with your elbows directly under your shoulders and your palms facing down or interlaced. Rest your knees on the floor.
2. Movement: Actively contract your abs and glutes to lift your hips off the floor. Your body should form a straight line from your head to your knees.
3. Maintenance: Hold this position for 20-30 seconds initially. It is essential that you breathe smoothly and steadily throughout the exercise, without holding your breath.
4. Rest: Lower your hips in a controlled manner to return to the starting position and rest for a few seconds before the next repetition.
5. Progression: As you gain strength, you can progress to the full plank by supporting yourself on the tips of your toes instead of your knees.

Key tip: Avoid letting your hips sink or rise too much. Imagine you have a glass of water on your lower back that you do not want to spill; this will help you maintain the correct alignment and activate the core effectively.

Frequency and additional tips

• Sets and repetitions: Start with 3 sets holding the position for 20 to 30 seconds each. Gradually increase the time until you reach 60 seconds per set.
• Best time: Do it 3-4 times a week, always leaving a day of rest between sessions to allow for muscle recovery.
• Comfort: If you feel discomfort in your knees, you can place a folded towel or a thin pillow under them for extra cushioning.

Comparison of 8 exercises to relieve lower back pain

Exercise	🔄 Complexity / Implementation	⚡ Resources needed	📊 Expected results	💡 Ideal use cases	⭐ Key advantage
Knee-to-Chest Stretch	Low — passive and controlled movement	None; bed or mat	Immediate relief of lower back tension and greater hip mobility	Sedentary people, morning relief, mild recovery	Very safe and accessible for beginners
Glute Bridge	Moderate — requires technique and control	None; firm mattress recommended	Strengthening of glutes, core, and pelvic stability	Glute weakness, lower back pain prevention, rehabilitation	Strengthens the posterior chain and allows for progressions
Modified Curl-up	Low–Moderate — short and controlled movement	None; optional pillow for the neck	Strengthens the upper rectus abdominis without lower back strain	Core rehabilitation, postural improvement, therapy complement	Effective for core with low lower back impact
Back Extension / Superman	Moderate–High — requires strength and technique	Firm and stable surface	Strengthens spinal erectors, glutes, and corrects hunched posture	Improvement of kyphotic posture and posterior strengthening	Intense activation of the posterior chain
Spinal Stretch (Supine Twist)	Low — gentle and controlled stretch	None; comfortable bed or mat	Improves spinal rotation and reduces lateral stiffness	Mobility routines, yoga, relaxation before sleep	Relaxing and improves lateral spinal mobility
Bird Dog (Crossed Diagonal Extension)	Moderate — requires balance and coordination	None; stable surface	Strengthens deep stabilizers and improves balance	Chronic lower back pain, stability training	Improves coordination and prevents spinal injuries
Piriformis Stretch	Low — specific and focused	None; bed or rug	Sciatica relief and reduction of glute tension	Piriformis syndrome, pain radiating to the leg	Relaxes the glute muscles when pain radiates to the leg
Modified Plank (Plank)	Moderate — demanding isometric	None; stable surface (knee version)	Intense core strengthening and greater spinal stability	Lower back pain prevention, posture and performance improvement	High effectiveness for core with accessible variants

An action plan for a healthy back: beyond exercises

You have discovered an arsenal of eight exercises to relieve lower back pain, from the gentle knee-to-chest stretch to the deep activation of the Bird Dog. Each movement, performed with the correct technique, represents an active and powerful step toward recovering mobility and reducing discomfort. These are not simply movements; they are tools to re-educate your body, strengthen the supporting muscles, and restore the flexibility your spine has lost.

The real key, however, lies not in performing these exercises in isolation, but in integrating them into a 24-hour strategy. The benefits gained on the mat can quickly fade if we return to harmful habits. This is where mindfulness about our daily activities becomes essential. Think about how you sit, how you get up from a chair, and, crucially, how you sleep.

Key points to consolidate your progress

For your effort to bear lasting fruit, remember these fundamental principles:

• Consistency beats intensity: It is much more beneficial to perform a short and gentle 15-minute routine five days a week than an intense and sporadic one-hour session. Consistency builds muscle memory and long-term resilience.
• Listen actively to your body: Pain is a signal, not an enemy to be defeated. Learn to differentiate the discomfort of muscle stretching from sharp or stabbing pain. If an exercise causes the latter type of pain, stop. The variations and modifications are there to adapt the routine to your current level.
• Movement is your ally: Absolute rest is rarely the solution for chronic lower back pain of mechanical origin. Get up, walk, and move frequently throughout the day to avoid stiffness and improve circulation in the lower back area.

Expanding your focus toward overall well-being

Beyond body mechanics, a comprehensive approach can accelerate your recovery. This includes nutrition that supports muscle health and reduces inflammation. Considering these complementary elements helps you build a more robust shield against pain.

Finally, remember that your bed can be your best ally or your worst enemy. You spend a third of your life sleeping, a vital time for muscle repair and decompression of the intervertebral discs. An old or unsuitable mattress that does not maintain the correct spinal alignment can sabotage all the work done with the exercises to relieve lower back pain. The night is your opportunity to heal, not to create more tension.

Starting this exercise journey is an act of empowerment. You are taking control of your well-being, building a stronger and more functional back, and laying the foundation for a life with fewer limitations and more movement.

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