Suffering from Lower Back Pain? Try These Simple Exercises You Can Do While Lying in Bed

Due to work commitments, most people are required to sit in front of laptop for many hours. During this time, their sitting posture often becomes incorrect, leading to ailments such as neck pain, back pain, and lower back pain. Some individuals also have to spend long periods driving two-wheelers or four-wheelers, which similarly results in persistent back pain. 

Many women experience back pain after giving birth. Regular exercise can help, but finding time can be difficult. Here are a few simple leg exercises you can do in bed at night before you go to sleep. Doing these exercises regularly for a few days may help relieve your back pain.

Exercises to Get rid of back pain and lower back pain

1. To perform the first exercise, lie flat on your back with your legs extended. Place both hands underneath your head. Now, spread your legs slightly apart. Next, flex your feet inward so that your big toes touch the floor. Then, rotate your feet outward so that your little toes touch the floor. Repeat this process approximately 20 times. This will help reduce lower back pain.

2. To perform the second exercise, first place your left foot on top of your right foot. Next, simultaneously rotate both feet—first to the right and then to the left—until they touch the floor. Repeat this 10 times. Afterward, lift your right foot and perform the same exercise again, following the same method. This will help heal back pain.

3. To perform the third exercise, bend both your legs at the knees. Join the soles of your feet together and bring them close to your body. Now, simultaneously move both knees away from each other and attempt to rest them on the floor.

4. Regularly practicing exercises such as Bhujangasana and Setu Bandhasana can also help alleviate back and waist-related ailments. However, it is essential to maintain consistency in performing these exercises.