Kelley Southard - May 30, 2022

Back to Basics: 3 Restful Poses for a Happy Back

Restful Poses for a Happy Back

Back to Basics: 3 Restful Poses for a Happy Back

Let’s just start with some basic restful poses that are great back exercises for range of motion. Keep these simple and pain free. I suggest trying these before getting out of bed in the morning, and then before going to bed in the evening. Since they are free, try doing them a third time: during the afternoon. When everyone could use a little siesta, take the weight off your spine using these three restful poses.

3 Restful Poses for Back Relief


Lie on your back with your knees bent. Slowly raise your bottom keeping a straight back. Hold your bridge for 5-10 second. Slowly lower back onto the floor. Repeat 5 times. You can also do this in your bed before you hit even hit the floor.

Knee to Chest: Alternating

Lie on your back with your knees bent. Gently bring one bent knee toward the chest and slowly move it back to the resting, bent position. Alternate knees as your breath deeply to stay relaxed. Repeat 5 times for each knee.

Frog Legs

Lie on your belly with you arms resting by your head. Slowly bend your knees and cross your ankles to create the frog legs position. Position your knee slightly wider apart than your hips for stablity. To hold this position, rest your feet against the wall or headboard. Relax in this restful pose for 2-3 minutes. Read more about the benefits from frog legs on my BetterMe BLOG.

Physical Therapy Uses Restful Poses that Work!

These basics can help reduce back pain you might be experiencing. They can also help to prevent injuries in the first place. Physical therapy is the mainstay of treatment for back pain, and there are simple exercises that can be done at home as well as in the treatment center. You might want to try these balancing exercises or watch this video about improving your back’s range of motion with at home exercises.

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