The last few years I have found that my hips and lower back ache more and more. I have arthritis in my lower back and sometimes I suffer from Restless Leg Syndrome. All of my issues seem to manifest themselves at the end of the day. I started to look for exercises and stretches that would help me. After trying a number of different ones, I have come up with a routine for myself. At the end of the day, just before I get in bed to sleep, I do this routine. Even if I have been in bed watching Netflix for a couple hours, I still get out of bed, brush my teeth and do these stretches. I haven’t missed a day for the last seven months. Not only does it take away any back or hip pain I may have accumulated during the day, it also puts me right to sleep. If my legs are restless and I can’t seem to lie in any position to help, this always does the trick. I cannot remember the last time that I have been lying in bed afterwards for more than a few minutes without falling asleep.
I will say, as a disclaimer, that I am not a professional. I do not do yoga. I have not researched the negative side affects from doing these poses. I just know that for some reason they work for me.
Each pose/stretch I hold for 30 seconds before moving on to the next… don’t cheat. If you get bored counting, singing two verses of Baby Shark or singing the alphabet, London Bridge or Mary Had a Little Lamb once is about 30 seconds. Try to slow your breathing taking long breaths in and out.
I took the pictures in what I would normally wear to do the stretches…my pajamas.
Legs bent and to the left side
Lie on your back with feet together. Hands at your side.Shoulders must remain on the floor. Let your knees fall to the left as far as you can. You should feel the stretch in your lower back.
2. Legs bent and to the right side
Note how shoulders remain on the floor. Let your knees fall to the right as far as you can. Only stretch as far as is comfortable.
3. Outer thigh/hip stretch right
Lie on your back with hands at your side. Bend your right leg over your left knee catching your ankle just above the knee.Lift your left leg and reach between your legs with your right hand grabbing your left hand behind your left knee interlacing fingers to hold. If you can’t reach that far just grab the sides of your knee. To deepen the stretch, point the toes of your left foot upwards.
4. Outer Thigh/Hip stretch right
Switch legs with left leg bent over right knee. Lift right leg, reach between your legs with your left hand and grab your right hand behind your right knee interlacing fingers to hold.
5. Happy Baby
Lying on your back, bend your knees towards your chest and grab your ankles. Push your heels towards the ceiling so you can feel the stretch in your lower back.
6. Bridge
On your back with arms beside your sides put palms down. Have your feet slightly apart. Ankle to knee should be straight up and down. Lift your pelvis off the floor until shoulders to knees are straight. Try to suck in your belly button.
7. Seated outer thigh/hip stretch left
Sitting up bend right leg so foot sits against inside of left knee.Place left leg over right knee; you will have to use your hands to get your leg into position..
8. Seated outer thigh/hip stretch right
Bend left leg so foot touches the inside of the right knee with the right leg straight. Bend your right leg over your left knee.
9. Plank
On your front place hands shoulder width apart. Feet should be slightly apart with toes on the floor. Keep your body as straight as possible not allowing your pelvis to dip or arch. Elbows are locked with hands pointing in front of you. This is the only pose that I hold longer now. I added 10 second increments and now hold it for 90 sec.
10. Child’s Pose
From the plank position, let your knees drop to the floor and cross your feet. Spread your knees apart comfortably.Sit back on your heels and reach arms out in front of you. Keep your head down looking at the floor.
11. Forward bend
Stand up slowly. Place feet slightly apart. Slide hands down legs and place between feet. Try to place palms flat on the floor and keep legs as straight as you can without locking your knees. Feel the stretch in your lower back.
I think the slowing of your breathing throughout these exercises tells your body that it is time to rest. Midway through these poses, I begin to yawn and by the end I am ready to sleep. I hope you are too.
If you find these stretches helpful and would like to print out this condensed version you can download it here.
