How can I stretch my lower back in bed?

You can stretch your lower back in bed with simple stretches like the knee-to-chest stretch and the spinal twist.

Here's one specific stretch you can try:

1. Start by lying on your back with your legs extended straight.
2. Bend your right knee up towards your chest.
3. Cross your right knee over to the left side of your body. You should feel a stretch in your lower back and buttocks.
4. Hold this position for 20 to 30 seconds.
5. Repeat this stretch three times on each side (right and left leg).

This simple spinal twist can help relieve tension and improve flexibility in your lower back while you're still in bed. Remember to listen to your body and avoid pushing yourself too hard. If you experience any pain, stop the stretch.