3-Minute Bed Routine For Back Stiffness

Whether your lower back feels stiff when you wake up, after a long day or before bed, this gentle 3-minute routine is an easy way to get moving. Performed entirely on your bed, these three simple exercises will help mobilise your spine, activate your core and encourage comfortable movement without needing any equipment. Move slowly, breathe with each repetition and stay within a comfortable range. Perfect for anyone looking to improve lower back mobility and reduce stiffness.

Transcript

Hello everyone, Pedro Avila here. In this video, I wanna show you three exercises if you woke up with back pain, Okay? Very simple, Very easy. So you're gonna lie down on your bed. You're gonna have your knees over your hips. Okay, Hands onto the side. You can have your head down. And I'm gonna drop both knees onto one side. I want you to feel the stretch here, Keeping both shoulders on the bed. And then change sides We'll go for three on each side. Through two. Just moving from side to side. The goal here. Is to bring blood to your lower back because with blood comes nutrients and oxygen and that helps with the recovery, Helps warming up. So you feel less pain. Exercise two. Now I'm going to move on to a side plank. Now there is some movement on your lower back. You go on your side, Elbow underneath your shoulder, Have your legs extended. Going like this is too hard, You can be on your knees, Okay? You're gonna hold here for about 30 seconds. Just keep your core tight, I wanna see a straight line. Shoulder, Hips, And knee. What I mean by that is, I don't wanna see you doing this, Okay? Straight line, Hips forward. If this is too easy. . . Get on your feet, Okay? Even though it looks like it's touching, I'm not touching. And down. Let's change sides. Same thing. Ready? 3, 2, 1. And just hold. 30 seconds here. Keep your core tight, Straight line. The goal here is anti-rotation at your hips and this is a way to strengthen your core and your lower back. Most people that I train that have lower back pain, They can't do a side plank, Okay? So strengthen your glutes, Yeah? Strengthen your core and you will feel a lot better. And down. Last one for your lower back. We're gonna go for cobra push-ups, Okay? You go as high as your body allows you to go, Yeah? Go for about eight repetitions. Two. If you can only come up to here, Guess what? That's as far as you will go. Nice and slow if you can sync your movement with your breathing even better so see what i'm doing here I am bringing blood to my lower back. And this will help with your pain. And this is me. Nice and easy. Three exercises. I hope you guys enjoyed. If you have any questions, Let me know in the comments. See you in the next one. Bye.

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