Back Pain? How Hip Stretches in Bed Can Help

Hip Stretches for Back Pain: Do This in Bed Every Morning

Your back pain might actually be a hip problem. When hip mobility is limited, your lower back compensates by rounding and straining. The fix? A simple 5-stretch bedside routine.

1. Trunk Rotations (Windshield Wipers)

Lie on your back, knees up, feet together. Gently rotate both knees side to side 10-15 times. This warms up your hips and lower back.

2. Hip Flexor Stretch

Scoot to the edge of the bed and let one leg hang off while pulling the other knee toward your chest. Feel the stretch in your front hip. Use a strap if you can't reach your knee. Repeat on both sides.

3. Hip Bends

Lie on your back and pull one knee toward your chest. Use "pressure on, pressure off"—gently pull then release, 5-10 times per leg.

4. Figure 4 Stretch

Lie on your back, cross one ankle over the opposite thigh. Gently press the knee down. Hold or use pressure on/pressure off method. Repeat on both sides.

5. Hip Internal Rotation

Lie on your back with one knee bent. Cross your other leg over and let that knee drop to the side. Feel the stretch along your hip and IT band. 5-10 reps per side.

The Result

Do this routine every morning before getting out of bed. Repeat the figure 4 stretch throughout the day (every 2 hours). You'll notice improved mobility and less back pain within days.

Never push into sharp pain—stretches should feel gentle and controlled.

Check out our full Back Pain Program for more tips.