How lying down with legs bent can benefit Lower Back Pain
Lying down with your legs bent, as demonstrated in the picture or with your knees elevated (like when lying on your back with your legs supported by a pillow or chair) can help alleviate lower back pain in several ways:
1. Reduces Pressure on the Lower Spine:
Bending your knees and keeping your feet flat on the ground or elevated reduces the strain on the lumbar (lower back) region. It helps to maintain the natural curve of the spine, minimizing pressure on the intervertebral discs.
2. Supports Core Muscles:
With your legs bent, the muscles in your abdomen and lower back can relax, reducing tension. This promotes better posture and relieves pressure on the spine and is the position in which the deepest core muscle (transverse abdominals) best actives.
3. Stretches Tight Back Muscles:
This position gently stretches tight muscles in the lower back, aiding in relaxing the muscles and letting them rest which can help reduce pain.
4. Neutralizes Pelvic Tilt:
Lying down with your knees bent helps to neutralize the pelvis. This helps align the lower back in a more comfortable, natural position and prevents excessive arching or flattening of the lower spine known as the lumbar spine.
5. Distributes Body Weight Evenly:
Lying with legs bent spreads your body weight more evenly across your back and hips, relieving pressure points that could cause pain or discomfort when lying flat.
How to do it:
Make sure your back feels neutral and supported.
Lie on your back on a firm, comfortable surface.
Bend your knees so your feet are flat on the ground, or elevate them on a chair or have a pillow under your knees
