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Free and almost effortless! A chiropractor advised how to get rid of lower back pain in the comfort of your home and it won’t take you more than a few minutes a day.
These relaxation positions act exactly where it’s needed and provide relief from pain.
Relaxation position no. 1
Lie on your stomach on a mat, bend your arms at the elbows and keep them resting loosely on the floor. Then slowly push up onto your elbows and gently lift your chest upward. Keep your lower back pressed to the floor. This stimulates the lower back and activates the muscles. Repeat 10 – 15 times in 3 – 4 sets and rest 1 minute between sets. During this exercise you may feel slight discomfort, but it will ease after a few repetitions. If this exercise is too easy for you, you can perform a full backbend – the cobra pose, as shown in the picture below. Your arms should be fully extended and your abdomen stretched. Breathe regularly.
Relaxation position no. 3
This position resembles a banana. The idea is that you pull your hips to the opposite side from where the pain is radiating. This will help open the intervertebral discs in the lumbar region on the opposite side and encourages the disc to move sideways.
You may feel slight pain at first, but it should subside after a short while.
Once the pain subsides, rise in this position into the “sphinx” pose. Make sure your hips remain shifted to the side.
Relaxation position no. 4
Lie on your stomach and place a folded towel under the side where the pain is radiating. In this position breathe deeply and in a controlled way. You may feel slight discomfort, but the pain should gradually subside. If you want to increase the intensity of this exercise, you can lift onto your forearms and repeat this exercise 10 – 15 times in 3 – 4 sets. It stimulates the muscles of the lower back and also improves the lumbar lordosis in the lower back.
Relaxation position no. 5
Lie on your stomach, bend one leg at the knee and place it at a right angle. Turn your hips to the opposite side of where you feel the pain. Place your hands under your forehead. Hold this position for 8 – 10 long breaths. For higher intensity you can again lift into the sphinx position. Repeat 10 – 15 times in 3 – 4 sets.
This position stimulates the lower back and encourages lateral movement of the intervertebral discs.
Relaxation position no. 6
Support your head with an anatomical pillow. Bend your knees, bring your feet together and lift them into the air. Now slowly tilt your legs toward the side where the pain is radiating. Relax in this position. Hold for 8 – 10 deep breaths in 4 – 5 sets. Then shift your hips to the opposite side of the painful area and fold your legs back toward the painful side. Again hold for 8 – 10 deep breaths.
Relaxation position no. 7
Lie on your side, on the opposite side from where you feel the pain. Support your head and legs with a pillow. In this position take 8 – 10 deep breaths in 4 – 5 sets. If you stay in this position for a longer time and feel relief, it can also be a suitable sleeping position.
Relaxation position no. 8
Sit on an elevated surface and raise the leg where you feel the pain. At the same time gently tilt your head backward.
Performing this exercise will create a string-like effect on the nerves in your spine that run upward.
Repeat 10 – 15 times in 3 – 4 sets for each leg.
