Back pain has become a common issue due to today’s sedentary lifestyle. Long hours of sitting, excessive use of mobile phones and laptops, incorrect sleeping positions, and lack of regular physical movement gradually put stress on the spine. Many people experience stiffness as soon as they wake up, along with constant tiredness throughout the day. Although painkillers and physiotherapy are often used, they do not always provide long-term relief.

Actress Bhagyashree, who is known for her disciplined fitness routine and healthy lifestyle, has shared a simple method to ease back pain. The best part is that these movements can be done while lying on the bed and do not require any equipment or intense effort. This routine can be especially helpful for people who have limited mobility or find it difficult to exercise regularly.

Ankle tilt exercise
Lie flat on your bed with your legs stretched out. Slowly rotate your ankles inward and outward. This gentle movement helps improve circulation and releases stiffness in the lower back area, making the body feel more relaxed.

Heel-on-toe swing
While lying on your back, keep both legs straight. Place the heel of one foot over the toes of the other foot. Now gently move your legs from left to right. Repeat this movement around 10 times. This exercise helps loosen tight back muscles and reduces tension.

Snow opener exercise
Lie down and bend both knees. Slowly move your knees to the left and then to the right, one side at a time. Keep your movements smooth and relaxed. This exercise helps open up the hips and supports the lower back, reducing pain and stiffness.

Figure swing exercise
Bend one knee and place the ankle of the other leg on top of it, forming a figure-like position. Gently swing your legs from side to side. This stretch targets the hips and lower back, helping to ease discomfort and improve flexibility.