Скачать или смотреть 🛌 5 Bedtime Exercises to INSTANTLY Relieve Back & Waist Pain!

End your day with this 5‑move, in‑bed routine designed to ease lower‑back and waist tension caused by long hours of sitting. Simple exercises like pelvic tilts, knee‑to‑chest, gentle trunk rotations, and supported bridges are commonly recommended by physios and spine specialists to improve spinal mobility, relax tight muscles, and reduce night‑time back pain when done regularly before sleep. Light stretching before bed can also calm the nervous system and improve sleep quality, making this the perfect “good‑night ritual” for desk workers.

⚠️ If you have a recent injury, surgery, sciatica, or red‑flag symptoms (numbness, weakness, loss of bladder/bowel control), consult your doctor before trying these exercises and stop if anything increases your pain.
✅ No equipment, no floor needed—just your mattress and 5 minutes to reset your spine and wake up looser tomorrow.

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