By Cindy Hamilton BHSc, MPH
As a healthcare provider with years of experience treating patients with sleep issues and back pain, I've seen firsthand how these two problems often go hand in hand. Today, I want to share two essential lower back stretches that I've found incredibly effective in improving sleep quality for my patients.
Let me tell you about Jamie, a 45-year-old office worker who came to me complaining of poor sleep due to persistent lower back pain. Like many of us, she spent long hours sitting at her desk, taking a toll on her back and her rest. I introduced her to these two simple stretches, and within weeks, she reported sleeping more soundly than she had in years.
The first stretch I recommend is the Knee-to-Chest. It's a favorite of mine because it's so simple yet effective. Here's how I guide my patients:
Lie on your back, knees bent, feet flat on the floor.
Gently bring one knee towards your chest, using your hands for a little extra pull.
Hold it there for about 20 seconds, breathing deeply.
Slowly lower the leg and repeat with the other side.
I always emphasize the importance of gentle movements. We're not trying to win any flexibility contests here – the goal is to release tension, not create it!
The second stretch is the Cat-Cow, which I love for its ability to improve spinal flexibility.
Here's how to do it:
Start on your hands and knees, like a table.
As you breathe in, let your belly drop towards the floor, lifting your head and tailbone (that's your "cow").
As you breathe out, round your spine towards the ceiling, tucking your chin (there's your "cat").
Flow between these positions 5-10 times, matching your breath to the movement.
I often tell my patients to imagine they're a cat waking up from a long nap – that slow, luxurious stretch is exactly what we aim for.
Now, I know what some of you might think: "Doc, I can barely touch my toes, let alone do yoga!" But trust me, these stretches are gentle enough for most people. Of course, as with any new exercise, stop immediately and consult your healthcare provider if you feel pain.
I recommend doing these stretches about 30 minutes before bed. They're a great way to signal your body that it's time to wind down and prepare for sleep. They're a beautiful opportunity to check in with your body and release the day's tension.
Remember, good sleep isn't just about the hours you spend in bed – it's about preparing your body and mind for rest. By incorporating these stretches into your nightly routine, you're not just helping your back; you're setting the stage for better sleep and, consequently, better overall health.
In my years of practice, I've seen these simple stretches make a difference for many patients. Why not give them a try tonight? Your back—and your sleep—will thank you!
About Cindy Hamilton BHSc, MPH
As Director of Environmental Health at BioLife Health Research Center, I lead efforts to educate, train, and regulate environmental practices across private and public sectors. My passion lies in ensuring the quality of essential resources like water, food, and air. I develop and oversee community health programs, working with diverse teams to maximize limited budgets. This dynamic role keeps me constantly learning and deeply engaged in the rewarding work of promoting public health. Follow me on LinkedIn.