When you don’t get enough sleep, that’s it. People look terribly upset, work is blocked, and the future looks unattractive. Lots of stress, hyperdynamic, hours spent behind the wheel or at the computer – all of this makes the back muscles stiff and prevents us from relaxing before going to bed.
That is why we toss and turn for hours before falling into a shallow, restless sleep.
Bright Side has put together several simple but effective back muscle relieving tricks that will help you fall asleep faster and sleep well. You can do them in bed, and they are suitable for people of any fitness level.
Ways to Relieve Back Pain
Wind-relieving Pose
Pawanmuktasana, or Wind-relieving Pose, soothes the entire spine, especially the lower back and thighs, in one minute. Also, this yoga pose regulates the functioning of the intestines (as you can guess from the name). Therefore, it is useful to do it in the morning.
How to do that:
- Lie on your back and relax.
- Bend your knees.
- Extend your hands forward in inspiration and hook your knees.
- As you exhale, hug your knees, pressing them against your stomach.
Take a deep breath, concentrating on the work of the diaphragm. When inhaling, the legs move away from the trunk and, when exhaling, they move closer to it. Stay in this position for 8 to 10 breaths, about 1 minute.
Feet On The Wall
This position supports the legs and back, opens the chest, and allows the lungs to be filled with oxygen before going to bed.
How to do that:
Place a folded pillow near the wall or at the end of the bed.
Lie on it, press your buttocks against the wall or edge of the bed, and lift your feet against the wall.
Open your arms to the sides and try to open your chest. Relax and breathe calmly. Stay in this pose for 1-2 minutes and then lower your legs.
Wave Exercises For The Deep Muscles Of The Spine
Wave exercises allow you to relax your back even more: they “reach” the deep muscles of the spine, located under the superficial layers. The exercise consists of two steps:
Step 1:
Lie on your back and place small rolled towels under your waist and neck.
Rock your feet from side to side, staying as relaxed as possible. At the same time, move your head from side to side without straining your neck and back. The movements can be rotated in the same direction or in the opposite direction, whichever is more convenient for you.
Try to relax completely and feel the wave of vibrations running through your spine. Do the exercise for 1 minute.
Step 2:
Lie on your stomach, arms outstretched at your sides, toes flat on the bed, and place a pillow or towel under your forehead.
Swing your feet from side to side and try to feel the wave spread throughout your relaxed body. Do the movements for 1 minute.
