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To achieve instant back pain relief in bed, start by lying on your side with one side facing up. Bend your knees to about 90 degrees. Place one hand behind the top knee and the other around the bottom ankle. Pull simultaneously to intensify the stretch in the legs, glutes, hips, and lower back until you feel a deep stretch. Rotate the top shoulder downwards to flat on the bed to enhance the stretch even further. Hold the position comfortably for 20 to 30 seconds, then relax. For the next repetition, aim to stretch even more. Repeat this process three to five times on each side to maintain balance.