Article content
More and more people complain about daily severe back pain and the reasons are simple: long working hours and poor posture.
Sitting for long periods in the same position really harms our bodies more than we imagine and the most common side effect of all is chronic back pain.
To treat the pain you can take some over-the-counter painkillers or exercise regularly. At the same time, we understand that not everyone has time to exercise or wants to take medication.
As an alternative, we have therefore found several simple positions that you can use to relieve your back pain.
1. Turn your body
This position, also known as a spinal twist, helps you relax your back muscles and allows the release of tension in the body.
Lie comfortably on your back.
Bring your knees together and then lower them both to one side while trying to move the upper part of your body to the opposite side. If you are a beginner, the upper half of your body may remain still and tucked.
Make sure you do not lift your hips or back and keep them in line with the surface.
Repeat this for several minutes and you will feel the difference. For better support and comfort you can also place a towel under your knees.
2. Lie down and lift your upper body.
This position, probably the easiest on our list, commonly known in the world of yoga as the “cobra” or “sphinx” pose, in most cases only requires that you lie down comfortably.
The position actually helps correct your posture and strengthen the abdominal muscles. It also provides support to your back, reducing pain.
Lie on your stomach with your legs together.
Slowly place your elbows under your shoulders and lift your face up like a proud sphinx.
Keep your shoulders relaxed, but try to raise your spine so that the lower part of your body still touches the surface.
Hold this position for 1 or 2 minutes.
Repeat 4 – 5 times.
Keep in mind that you should not try to overdo it. Stretch only as much as your body can handle.
3. Pull your knees to your chest.
Try this position from time to time for just a few minutes to relieve back pain, especially in the lower part.
Lie on your back and bend your knees.
Keep your feet flat on the ground.
Pull one knee to your chest while keeping the other still and extended.
Hold for several seconds, then repeat 3 to 4 times.
Switch knees.
When you do this position, the weight of your body will concentrate around your back, providing the tense muscles with a much-needed natural massage.
4. Make a “4” shape with your body.
This position, known as the penguin pose, stretches your thighs and hips, thereby relieving tension in the lower part of your back.
Lie on your back and bend your knees.
Slowly cross your right leg and place it over your left knee, creating a “4” shape.
Now try to bring your left leg toward your chest.
Hold for several minutes, then swap sides.
Repeat as needed.
A 2017 study found that when it comes to relieving lower back pain, the penguin pose is most effective.
This position helps you improve posture and removes the damage caused by hours of sitting in one position.
5. Bend forward and touch your feet.
This position helps treat back pain by using the laws of gravity and can be combined with cushions or pillows.
Sit comfortably with your legs extended in front of you.
Spread your legs.
Lean forward with your head and try to touch your feet.
Hold still and relax while breathing deeply.
This stretches your back muscles and releases them.
You can also try a gentler version of this position. Fold a towel and place it under your knees and for better grip and support put a pillow on your knees.
Simply stretching your back by leaning forward, bending, and hugging a pillow can also help calm your nerves.
6. Get on all fours.
Yes, get on all fours like a sulking child.
This position, commonly known as the “child’s pose”, relieves pressure from the lower part of your back and helps you relax.
Kneel so that your knees are hip-width apart.
Slowly move your upper body forward so that your hands rest on the floor.
Try to stretch your body and touch the floor with your forehead.
Keep your arms extended in front of you and hold the position.
Repeat as needed.
This simple position, intended for beginners, strengthens your spine and soothes your back muscles.
Conclusion
How do you usually get rid of back pain? Do you have any secret methods you would like to share?
We would love to hear about them below!
