2025.09.20 – Lumbar Relief Routine in Bed

Key Findings

• A sequence of five exercises is described for lumbar relief.
• Exercises are designed to be performed while lying in bed.
• Each exercise includes position, movement, duration, and repetition instructions.
• A suggestion emphasizes slow, controlled movements.
• A warning indicates exercises should be stopped if pain occurs and professional consultation sought.

Confirmed Facts

1. The described content presents a routine intended for relieving lumbar discomfort. The exercises are specified for performance in bed, either upon waking or before sleep. The context identifies the goal as alleviating discomfort in the lower back through gentle, controlled motions.
2. The first exercise is called knee-to-chest stretch. It requires lying on the back, drawing one knee toward the chest, and holding the position for 20 seconds. The instructions state alternating legs and repeating three times per side.
3. The second exercise is the both-knees stretch. In this exercise, both knees are brought to the chest and held in an embrace. The position should be maintained for 20 to 30 seconds and repeated twice.
4. The third exercise is the piriformis stretch. It involves lying on the back, crossing the right ankle over the left knee, and drawing the left leg toward the chest by holding the back of the thigh. The stretch should be felt in the right gluteal region, held for 20 to 30 seconds, then repeated on the opposite side. The routine specifies two repetitions per leg.
5. The fourth exercise is the pelvic tilt while lying down. With knees bent and feet resting on the bed, the abdominal muscles are contracted and the lower back pressed against the mattress. The contraction is maintained for five seconds, followed by relaxation. This process should be repeated ten times.
6. The fifth exercise is the gentle lumbar rotation. The position starts with knees bent and feet together. Both knees are allowed to fall slowly to one side while keeping the shoulders in contact with the bed. Each side should be maintained for ten seconds, then switched. The instructions indicate repeating five times per side.
7. A final suggestion emphasizes performing all movements slowly and with control. Additionally, a warning specifies discontinuing any exercise that produces pain and seeking consultation with a health professional.