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Heres how we can get instant back pain relief right in bed. Start off laying on your side with one side up towards the ceiling. Im going to bend my knees roughly at 90 degrees. Take your hand, place it right behind the top sides knee. The other hand is going to grab right at the bottom sides ankle. Were going to pull at the same time with our hands (like this) to intensify a stretch in the legs, the glutes, buttocks, hips, and lower back. Really pull back until you feel that deep stretch. From there, Im going to take the top sides shoulder and then rotate it downwards (with my upper back) until its flat on the bed. This will really intensify that stretch. Hold this comfortably for about 20 to 30 seconds. From there, you can relax. Take a breather. On the next repetition, try to stretch into it even more. Do this three to five times and when youre done on one side, switch to the other to keep them both in balance.
