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Workouts & Recovery · Recovery

Pre-sleep back relief

A slow, calming sequence to settle a tight lower back before bed, so it doesn't keep you awake. Every move is floor- or bed-friendly and done lying down where possible — gentle releases and a soft twist, finishing in child's pose. The app names each move and times the holds quietly. It pairs naturally with pre-sleep breathing patterns for a full wind-down.

Moves
4
Length
≈ 4 min
Level
Beginner

Also known as lower back stretches before bed, back stretches in bed, night-time back stretches.

How the session works

  1. 1 Set up on a mat, a rug, or your bed if it's firm enough.
  2. 2 Press start. The app names each move, keeps it gentle, and counts each hold down.
  3. 3 Move slowly and breathe out a little longer than you breathe in to help you settle.
  4. 4 Follow it with a pre-sleep breathing session for a fuller wind-down.

The moves

  • Double knee to chest 30s

    Hug both knees gently toward your chest — a release, not a strain.

  • Lying spinal twist 35s · each side

    Drop both knees to one side, turn your head the other way, keep both shoulders down.

  • Figure-4 stretch 30s · each side

    Cross your ankle over the opposite knee and draw the thigh toward you.

  • Child's pose 45s

    Sink your hips back, reach long, and breathe.

What it's good for

  • Settles a tight lower back so it's less likely to keep you awake.
  • Slow, lying-down moves that work on the floor or a firm bed.
  • Leads naturally into pre-sleep breathing for a complete wind-down.

The evidence. Gentle stretching and slow breathing before bed can help some people relax a tight back and settle for sleep; the benefit is mostly about easing tension and winding down rather than treating any underlying cause.

Safety

  • See a doctor urgently — do not use this — if you have numbness in the groin or saddle area, loss of bladder or bowel control, leg weakness or a dragging foot, back pain after a fall or accident, or pain with fever, unexplained weight loss, or that is severe and worse at night. These need urgent care, not stretching.
  • These gentle moves are for everyday stiffness, not a new or severe injury — if your pain is new, severe, follows a specific injury, or you're pregnant or have a known disc or nerve condition, see a clinician first.
  • Stay in a small, pain-free range and stop any move that sharpens the pain or sends pain, numbness or tingling down a leg.

Frequently asked questions

Are back stretches before bed a good idea?

Gentle stretches before bed can ease a tight back and help you relax, which may make it easier to settle. Keep them slow and pain-free, and pair them with slow breathing for the best wind-down effect.

Can I do these in bed?

Mostly yes, if your mattress is reasonably firm — the lying-down releases and the twist work well in bed. Child's pose needs you on hands and knees, so do that on the floor or skip it if you're already lying down.

What else helps a tight back at night?

Slow breathing, a consistent wind-down, and a supportive sleep position all help. Pre-sleep breathing patterns pair naturally with this routine.