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Pain can strike you suddenly when you push yourself beyond your limits or it can trouble you over a long period. Before you get to a doctor or possible rehabilitation, it can take a long time, so don’t hesitate and try a few tricks that will help relieve the pain.
Release the back muscles
Prepare a sitting mat and sit down comfortably. Place your feet approximately five to ten centimeters apart. Slip a rolled-up larger towel under your knees, and finally bend toward your knees. Don’t overdo it and perform the movement so that it is comfortable for you. Stay in this position for a few minutes and you will notice relief.
Engage the large lumbar muscle
Lie down on a mat and stretch your legs out loosely. Place a rolled towel or another soft pad, for example a pillow, under your buttocks. Relax and remain in this position for several minutes.
Exercise and stretching
Sit on the mat and extend your right leg in front of you. Bend your left leg at the knee and place it on the floor. Then pull on the knee with your left hand and hold this position for several seconds. Afterwards, relax.
The second type of exercise is performed lying down. Lie on your back and bend your legs at the knees. Then lift them about fifteen centimeters off the ground. Hold the position for several seconds, and then carefully return your legs.
Thirdly, a simple trick of pulling the leg can help. Lie on your back and bend one knee. Then grasp it with both hands and pull it as close to your chest as possible.
Don’t forget to try the final exercise, where you sit on the mat and straighten your legs. Reach with your hands as close as possible to your toes. Don’t overdo it so you don’t strain a muscle, and slowly repeat about ten times in a row.
Glute stretches
You will need a mat again. Sit on it and bend your knees. Then lift your legs so that your knees are in front of your face. Pull them closer together and remain in the position for a moment.
Acupressure points
These are points on the body that are connected with certain parts of the body. Gentle pressure and massage of these points induces relaxation in the connected area. After several massages you may indeed feel considerable relief. Press the area of the back on both sides of the spine, at the places where your kidneys are located. Repeat this procedure several times. Press only so that it feels pleasant and you do not feel pain.
You can also stimulate the upper part of the ear with circular finger movements. This part of the body is strongly connected to back health. This approach is mainly promoted by Chinese medicine, which advises practicing it long-term, also for the healing of other parts of the body. For the massage use lavender oil mixed with a drop of coconut oil. You can also massage your back with the same mixture.
Sit on a tennis ball
For the stretch you will truly need a tennis ball. Sit on it and move back and forth until you find the source of the pain. Once you find the spot, bend the knee on the painful side of the body and place the ankle on the knee of the other leg. Use your hands to help maintain your balance. Stay in the position for several seconds and then repeat. This technique will perfectly stretch your glutes.
Yoga exercises
Yoga is known for its ability to relax the body. You can try the child’s pose, where you sit on your heels, place your forehead on the ground and stretch your arms as far forward as possible.
The cat pose is also ideal, which many of you may remember from gym class at elementary school or kindergarten. Take a position on all fours and first round your back, then arch it. Don’t overexert yourself and do only what your spine allows. Always prepare a comfortable mat for yoga so you don’t harm your knees.
