Can You Stretch Your Psoas While Sleeping? 4 Bed Stretches

If you wake up feeling like your hips are made of concrete and your lower back is auditioning for a drama series, your psoas might be the troublemaker. The good news? You don’t have to roll out a yoga mat or hit the gym to give this deep hip flexor some love. You can actually stretch and relax your psoas while you’re already in bedsometimes even while drifting off to sleep.

In this guide, we’ll walk through what the psoas does, why it gets so cranky, and four simple bed stretches that help release tension. Think of it as a mini nighttime reset for your hips, lower back, and nervous systempajamas and messy hair fully encouraged.

What Is the Psoas, and Why Does It Get So Tight?

The psoas major is a long, deep muscle that runs from the front of your lower spine down to the inside of your upper thigh. Together with the iliacus muscle, it forms the iliopsoas, the main driver of hip flexionbasically, every time you sit, lift your knee, climb stairs, or lean forward, your psoas is in the group chat.

Key jobs of the psoas

• Hip flexion: Lifts your thigh toward your torso (or pulls your torso toward your thigh).
• Spine support: Helps maintain the natural curve in your lower back and contributes to posture.
• Trunk movement: Assists with bending to the side and moving from lying down to sitting up.
• Walking and running: Helps swing your leg forward and stabilize your pelvis and spine while you move.

Because the psoas connects your spine to your femur, it’s uniquely positioned to wreak havoc when it’s tight. Long hours of sitting, stress-related muscle guarding, poor posture, and repetitive training can all keep the psoas in a shortened position. Over time, that can contribute to:

• A stiff or achy lower back
• “Pinchy” hips when standing up after sitting
• Discomfort when lying flat
• Feeling like your hips are tilted forward or your pelvis is “stuck”

That’s where gentle, sustained positionslike the ones you can do in bedcome in. Instead of forcing a big, dramatic stretch, you quietly encourage the muscle to soften and lengthen over time.

Can You Really Stretch Your Psoas While Sleeping?

Short answer: you can absolutely influence and relax your psoas while sleeping. Think less “full workout” and more “quiet, low-key decompression.” When you choose certain sleep positions, you reduce constant hip flexion and give the psoas room to gradually lengthen and let go.

For example, lying on your back with support under your knees or lower legs can reduce strain on your lower back and allow the front of the hips to relax. Gentle leg-drop positions from the edge of the bed can create a mild psoas stretch that you can hold for 30–60 seconds before settling into sleep. These aren’t intense yoga poses; they’re restful shapes that nudge the psoas into a happier place.

Think of it this way: during the day, your psoas is overworked from sitting and moving; at night, your job is simply to get out of its way so it can stop clenching.

4 Bed Stretches to Relax Your Psoas Before (or During) Sleep

Try these four psoas-friendly bed stretches as part of your wind-down ritual. You can do them in sequence, or pick one or two that feel the best. Move slowly, stay within a comfortable range, and never force a stretch into sharp pain.

1. Pillow-Supported Supine Psoas Release

This is your “I’m tired but still want to help my body” position. It’s more of a release than a big stretch, and it’s perfect to fall asleep in.

1. Lie on your back in bed.
2. Place a medium pillow or folded blanket under your knees so they’re slightly bent.
3. Let your feet rest comfortably, hip-width apart, toes relaxed.
4. Allow your lower back to find a natural, easy positiondon’t try to force it flat or overly arched.
5. Place your hands on your belly or at your sides and take slow breaths in through your nose and out through your mouth.

Stay here for 5–10 minutes (or longer if you’re drifting off). The slight bend in your knees reduces tension through the front of the hips and helps your psoas stop fighting to hold your spine in place. Over time, many people notice their lower back feels less “grabby” when they get out of bed in the morning.

2. Edge-of-the-Bed Leg Dangle Stretch

This one gives a more noticeable stretch to one side of the psoas at a time. It’s a classic hip flexor stretch modified for the mattress.

1. Lying on your back, scoot your body so that one hip is close to the edge of the bed.
2. Hug the knee that’s closer to the center of the bed toward your chest with both hands.
3. Let the other leg slowly slide off the edge of the bed, hanging toward the floor.
4. Only let the leg drop as far as is comfortableno forcing. You should feel a gentle stretch at the front of the hip and upper thigh of the hanging leg.
5. Keep your lower back relaxed and your ribs heavy on the mattress.
6. Hold for 20–40 seconds, breathing steadily, then gently bring the leg back up and switch sides.

This stretch targets the hip flexorsincluding the psoason the hanging-leg side. Done before sleep, it can help your body feel more symmetrical and “open,” especially if you’ve been sitting all day.

3. Supine Hip Flexor Stretch with Knee Hug

This is a variation on the leg dangle that keeps both legs more supported and works well if your bed is higher or you feel unstable near the edge.

1. Lie on your back near the edge of the bed, both legs extended.
2. Bend one knee and place that foot flat on the bed, about hip-width apart.
3. Gently slide the other leg so that it’s closer to the edge and allow it to drop slightly below bed level, or keep it straight but relaxed if it can’t hang down.
4. For a deeper stretch, hug the bent knee gently toward your chest while you let the other hip relax.
5. Hold 20–30 seconds, then switch sides.

Focus on the feeling at the front of the hip of the “long” leg. If your lower back starts arching or pinching, ease off and shorten the range. The goal is gentle lengthening, not a heroic performance.

4. Chair-Supported 90–90 Rest (Deep Decompressor)

Technically, you’ll need a chair or ottoman next to your bed, but your body will thank you. This position is incredibly relaxing for the psoas and lower back.

1. Place a sturdy chair, ottoman, or bench at the foot or side of your bed.
2. Lie on your back with your hips a comfortable distance from the chair.
3. Rest your calves on the chair so your hips and knees are both bent around 90 degrees.
4. Adjust your distance so that your lower back feels neutralnot jammed into the mattress, not arched away from it.
5. Let your arms rest at your sides, palms up, and close your eyes.
6. Stay for 5–10 minutes, breathing slowly and letting your belly soften with each exhale.

This shape helps unload your spine and encourages the psoas to stop acting like it’s on 24/7 security duty. It’s a great “reset” after a long day standing, sitting, or lifting.

Best Sleeping Positions for a Happier Psoas

Once you’re done stretching, your sleeping position can either keep that relief goingor undo some of your hard work. Here’s how to set yourself up for success.

Back sleepers

• Try: A small pillow or rolled towel under your knees to slightly flex them and take strain off the front of the hips.
• Avoid: Sleeping totally flat if it makes your lower back ache or pulls your hips into an exaggerated arch.

Side sleepers

• Try: Placing a pillow between your knees and maybe another between your ankles to keep your legs aligned.
• Avoid: Curling into a super tight fetal position all nightthis keeps the psoas shortened, especially if your knees are pulled high toward your chest.

Stomach sleepers

• Try: A very thin pillow (or none) under your head, and possibly a small pillow under one hip to reduce twisting.
• Know: Sleeping on your stomach tends to extend your lower back and can stress the hips for some people. If you wake up stiff, experimenting with back or side sleeping may help.

There’s no one “perfect” sleeping position, but if your psoas is chronically tight, think: gentle hip extension, neutral spine, and no extreme curling.

Safety Tips Before You Stretch in Bed

Bed stretches are generally low-risk, but a few guidelines will keep things comfortable and safe:

• Stay in the “gentle stretch” zone. You should feel mild tension or a pleasant pullingnot sharp, stabbing, or burning pain.
• Move slowly between positions. Going from hanging your leg off the bed to suddenly sitting up is a recipe for dizziness or a muscle spasm.
• Mind your balance. If your bed is high or soft, consider placing a hand on the mattress or headboard when you move toward the edge.
• Talk to a professional: If you have recent hip or spine surgery, a herniated disc, severe arthritis, or nerve symptoms (numbness, tingling, shooting pain), check with a doctor or physical therapist before trying new stretches.

Used thoughtfully, these positions can complement your existing care plan and help your body feel less “wound up” at night.

Real-Life Experiences: What Bed Psoas Stretches Feel Like Over Time

So what actually happens when you commit to stretching or relaxing your psoas in bed most nights for a few weeks? While everyone’s body and medical history are different, there are some common patterns people often notice.

The first few nights: “Wow, I’m tighter than I thought”

At the beginning, many people are surprised by how quickly they feel a stretcheven with tiny movements. Hanging one leg off the bed for the leg dangle stretch may feel intense within a few seconds. It’s normal to notice that one side is tighter than the other, especially if you always cross the same leg or tend to favor one hip when you stand.

You might also find it hard to relax. Your brain is used to going straight from scrolling to sleeping, not from mindful breathing to sleep. Give it a few nights. Your nervous system is learning a new pattern.

Week two: “My morning stiffness is…different”

With regular practicesay, 5–10 minutes of bed stretches before sleeppeople often report that getting out of bed in the morning feels more fluid. The first steps may still be a little stiff, but the deep “grab” at the front of the hip or the sharp lower-back twinge tends to soften.

This doesn’t mean your psoas magically turned into a yoga instructor overnight. What it does mean is that you’ve stopped asking it to stay clenched 24/7. By ending the day in positions that encourage length and relaxation, you’re giving your tissues a chance to reset instead of carrying yesterday’s tension into tomorrow.

Week three and beyond: “My body gives me warnings instead of surprises”

Over time, a consistent bedtime routine can make your body more “honest” with you. Instead of suddenly seizing up during a random movement, your hips and back may start sending gentler signals: a little tug during the leg dangle stretch, a slight ache when you skip your pillow under the knees, a reminder to move more during the day.

People who stick with these stretches often describe benefits like:

• Feeling more comfortable lying on their back for longer periods
• Needing fewer pillows to prop themselves into a pain-free position
• Being able to stand up from bed without as much bracing or holding their breath
• Noticing that long car rides or desk days leave them less “locked up”

It’s also common to realize how much stress shows up physically. On tense days, your psoas might feel more stubborn, making the stretches feel tighter or more guarded. On calmer days, your body may drop into the same positions with less resistance. That’s not a failureit’s helpful feedback about how your nervous system and muscles are communicating.

Small tweaks that make a big difference

As you experiment, you’ll probably discover your own micro-adjustments that make everything feel better. For example:

• Adding a second pillow under your knees on high-pain days
• Doing just 60 seconds of leg dangle on each side instead of forcing a long hold
• Using the 90–90 chair-supported position on days when your lower back feels overloaded
• Pairing the stretches with a calming habitsoft music, dim lights, a short gratitude listto help your whole system unwind

This isn’t about perfection. You don’t need to hit a specific angle or hold a pose for exactly 47 seconds. The real “win” is creating a consistent, gentle ritual that tells your body: “It’s safe to relax now.” For many people, that’s where better sleep and less tension start.

The Bottom Line

You don’t have to be a stretching expertor even fully awaketo start helping your psoas. By choosing supportive sleeping positions and incorporating a handful of simple bed stretches, you can quietly reduce tension in one of the most overworked muscles in your body.

Start with just one or two of the stretches above, listen to your body, and give it a week or two to respond. If you have ongoing pain, or if things feel worse instead of better, loop in a healthcare professional like a physical therapist for personalized guidance. Otherwise, consider this your sign to turn your bed into a mini psoas spano fancy equipment required.