5 Exercises You Can Do From Your Bed to Ease Back Pain

Fix an achy back with these simple moves

Anyone who has been working from home is familiar with the ‘pain in the back’. You must have experienced the stiffness and discomfort at some point. Well, so much for being chained to your laptop for long. However, back pain is one of the most common form of pain in the world, says Vesna P. Jacob, holistic fitness guru, Pilates expert and author. “Most of us start paying attention to the back health only once it starts crumbling. Ideally we should add back strengthening exercises to our daily routines so we do not end up with back issues,” she adds. She recommends the following 5 exercises can be done at any time, and the best part is you can do them while lying on your bed or couch.

Prone Leg Raises

Lie down on your stomach, make a pillow with your hands and place your forehead on your hands. Push your pubic bones into the couch and gently lift one leg off the couch. Try to lengthen the leg more than lifting it so that you can stretch your spinal muscles. Lift the other leg up ad hold for 5-10 seconds. Repeat 5 to 10 times.

Egyptian Cross

With your forehead on the couch, have your hands in Egyptian Cross or surrender position. Gently lift your hands off the ground. Repeat 5 to 10 times.

Egyptian Cross (part 2)

Stay in the same position with arms off the ground and reach out with one hand at a time. Do 5 to 10 repetitions on both sides.

Reverse Hundred

Have your arms by the side of the body, with your forehead on the couch with the palms facing the ceiling. Gently lift your arms towards the celling, do this 10 to 15 times.

Reverse Hundred (part 2)

Hold the arms off the ground bend your elbows and pull your hands towards your armpit while exhaling. Slide your hands back as you inhale. Do this 15-20 times.


This is a great way to relieve back pain. Lie down on your stomach, stretch your arms out in front of you, lift your arms, head and legs off the couch and hold for a count of 10. While holding this position squeeze legs together. At the same time keep stretching arms and legs away from one another creating stretch along the back. Repeat 5 to 10 times.

Half Cobra

Come on your forearms with your palms flat on the couch, elbows close to your body and exhale as you push away with your forearms into the half cobra stretch, inhale and back to the starting position. Repeat 5 times. If you’re comfortable with this position you may extend it and go in full position straightening the elbows in order to create more back extension. Repeat 3 times with 10 seconds holds.