Waking up in the middle of the night with back pain can be incredibly frustrating. You toss and turn, trying to find a comfortable position, but relief seems out of reach. Fortunately, there are gentle movements you can try to ease that pain and help you get back to sleep. Whether you’re dealing with a chronic issue or a recent strain, specific movement patterns designed by professionals in physio for back pain can provide relief without putting too much pressure on your spine. If you’re seeking back pain physiotherapy in Edmonton, these movements can complement your recovery journey by encouraging your body to release tension and promote better alignment. Let’s explore a few gentle exercises you can try the next time back pain interrupts your sleep.
1. Modified Figure Four Stretch in Bed
The Figure Four Stretch is often used to release tightness in the hips as well in the lower back, but this modified version can be done in bed and is gentle enough to help when back pain interrupts your sleep. Tightness in the hips can easily lead to back pain, especially after lying in one position for too long.
To do it:
- Lie on your back by bending your knees.
- Cross one ankle over the other leg, forming a “figure four” shape.
- Gently pull the knee of the leg on the bottom toward your chest, feeling a stretch through the glutes and lower back.
- Keep this position for 20-30 seconds and then switch sides.
This helps to relieve tension in the hips and lower back without putting unnecessary strain on your spine, making it a perfect option for relieving pain in the middle of the night.
2. Supine Windshield Wipers
For those experiencing discomfort in the lower back and hips, the supine windshield wipers can gently loosen up tight muscles and improve mobility without requiring you to leave your bed. This movement is excellent for targeting the muscles that support your lower spine, hips, and pelvis.
To do it:
- Lie on your back. Bend your knees and keep the feet flat on the bed, keeping them slightly wider than hip-width apart.
- Slowly let both knees fall to one side in a controlled motion while keeping your shoulders flat against the bed.
- Bring your knees back to the center and then let them fall to the other side.
- Repeat this motion slowly for 10-12 repetitions on each side.
This movement mimics the motion of windshield wipers, gently rotating your hips and lower back, which can help relieve stiffness that builds up during sleep.
3. Supported Sphinx Pose in Bed
If lying flat on your back feels inconvenient when you wake up with back pain, gently shifting into a Supported Sphinx Pose can help alleviate pressure on your lower back. This pose extends your spine and helps improve the alignment of your vertebrae, especially after lying down for long periods.
To do it:
- Lie on your stomach in bed, propping yourself up on your forearms with the elbows directly under your shoulders.
- Keep your pelvis pressing lightly into the bed while lifting your chest and engaging your upper back muscles.
- Keep this position for 20-30 seconds, breathing deeply and allowing the gentle stretch to release tension in the lower spine.
The Sphinx Pose helps realign the lower back and decompresses the spine, which is often compressed from lying in one position for too long.
4. Legs-Up-The-Wall Pose in Bed
When back pain disrupts your sleep, improving circulation and taking pressure off your lower spine can make a significant difference. The Legs-Up-The-Wall Pose is an inversion that helps improve blood flow, reduces tension in the lower back, and relaxes the legs after a long day of standing or sitting.
To do it:
- While in bed, scoot your hips as close as possible to the headboard or wall.
- Extend your legs straight up against the headboard or wall while lying on your back.
- Keep your arms at ease at your sides and focus on your breathing, allowing your lower back to sink into the bed.
- Hold this position for 1-2 minutes, breathing deeply to relax your body.
This movement is particularly effective for relieving compression in the lower back while also relaxing the legs, making it a great option when pain wakes you up in the night.
5. Seated Forward Fold on the Edge of the Bed
If lying down feels too painful, sitting up and trying a gentle Seated Forward Fold can help. This movement releases tension in your lower back and stretches your hamstrings, which can reduce pain caused by tight muscles pulling on your back.
To do it:
- Sit on the edge of your bed with your legs extended in front of you.
- Gently hinge forward at the hips, reaching toward your feet while keeping your back as straight as possible.
- Hold the stretch for 20-30 seconds, deeply breathing as you feel the tension release in your hamstrings and lower back.
This movement helps stretch the muscles along the back of your legs, which often contributes to lower back tightness, especially after prolonged periods of sitting or lying down.
Finding Relief and Better Sleep with Gentle Movements
When back pain interrupts your sleep, trying a few gentle movements can make a big difference in how you feel. These stretches and adjustments help reduce tension and create more comfort for your body during the night. If you’re finding that the pain is becoming a constant disruption, it might be time to consider back pain physiotherapy in Edmonton for a more comprehensive approach to relief. At Vertex Physiotherapy, we specialize in helping individuals manage back pain with targeted treatments designed to support your recovery and improve your quality of life.
If you’re ready to address your back pain and take steps toward better, pain-free sleep, contact us today and see how we can help.