At the end of the day our back has carried a lot of weight, stress and discomfort and, in addition, it has suffered the consequences of sitting or standing for too many hours. We can usually recover during the night but, sometimes, it can also worsen our rest.
In this article, we explain some simple poses that will relieve your back pain naturally.
Hugging our knees
This pose is ideal to do every day when you come home or just before going to bed.
- We will lie on the floor on our back and bring our knees to our chest to hug them with our arms, if possible until we hold our elbows.
- We will be able to feel how the hollow of the lower back approaches the ground.
- We can further enhance relaxation if we gently rock from one side to the other, without letting go of our legs. This way we will be relaxing the muscles on both sides of the spine.
- We will do this for 5 or 10 minutes.
- To undo the pose, we will first lower one leg and then the other, and stay for a few moments with our legs stretched out.
The Faithful Posture
This position is even simpler than the previous one.
- We will sit on our knees, lean on our heels and let our body fall forward, stretching our arms and resting the palms of our hands on the floor. The head will be hidden between the arms.
- We will breathe deeply 10 times, allowing the whole back to relax.
- Next, we will separate the knees a little, opening them outwards, and allowing our torso to get even closer to the ground.
- We will breathe deeply 10 times more.
- Finally, we will bring our knees back together and stretch our arms backwards, also on the floor.
- We will take about 10 last breaths deeply.
Against the wall
This pose will not only relax our entire back, but it will also improve the circulation of our legs. It is ideal for those who suffer from varicose veins, pain or heaviness in the legs.
We will lie down next to a wall and raise our legs, which we will rest completely straight. Our body will therefore form a right angle between the floor and the wall. If we get tired we can bend our knees a little.
It is essential that the lower back is well supported on the ground and that, as we breathe, we can feel how the gap that separates them from the ground is getting smaller and smaller.
The sides of the body
- To relax the sides of the back, lie on your back, open your arms in a cross, and bring your right knee closer to your left arm, keeping your left leg straight. We will notice how the entire right side of our body is stretched.
- We will remain in this position for two minutes and do the same with the opposite side.
- At the end of this exercise, we will repeat the first or second pose of this article to relax the whole back again.
Two pillows for sleeping
In addition to the pillow we use for our head, if we suffer from back pain, we can sleep much more comfortably if we use another pillow for our legs. This will relax the tension in the back and wake up much more rested in the morning.
The pillow will be placed in two ways, depending on whether we sleep on our back or on our side:
- For those who sleep on their backs: We will place the pillow just below the knees, so that the legs are slightly bent. At the moment we will notice how the lower back relaxes.
- For side sleepers: This position tends to affect our knees and hips and, as a consequence, the lower back, so we will place the pillow just between the two knees, so that the legs are slightly apart and our body is more balanced.
Apply heat
In addition to performing these postures every day, for about 10 or 15 minutes, we will also relieve our back a lot if we apply heat to the painful area. We can use a hot water bottle or an electric mat.
The local heat relaxes the muscles and also benefits the organs. If we apply it, for example, in the upper lumbar area, we will be warming our kidneys, which will also be very healthy.
Source: Better with Health
