“Ouch, my back!” Sound familiar? Back pain
can cause a lot of trouble: you can’t turn around without groaning, bending down to lace
your shoes feels like “mission impossible,” and your beloved bed doesn’t seem that comfortable
anymore. But don’t reach for a bottle of Tylenol just yet; there are much better (and safer)
ways to get rid of that annoying back pain! Relax That Spine!
Sit down on the floor with your legs stretched out in front of you, and your feet 2 to 4
inches (5 to 10 cm) apart. Roll up a towel or blanket and slide it under your knees.
Then put a pillow over your legs, bend your upper body forward, and curve your spine until
your head touches the pillow. Get cozy and comfortable and relax in this position for
5 minutes or longer. This seemingly simple pose will help align
your spine properly, release the tension that accumulates in your back muscles, and get
rid of muscle spasms. Work With Your Psoas Muscles!
Lie down on the floor with your arms at your sides and your legs straight. Slide a yoga
block or a plump cushion under your pelvis and gently relax your lower back down toward
the floor. Stay in this position for 5 minutes or longer.
The thing is that your psoas muscles, which connect your spine to your legs, do a lot
of work stabilizing the spine. If they’re too tense, you can feel lower back pain. Luckily,
this exercise releases pressure in the psoas muscles and makes them balanced. Do a 2-Minute Back Workout
1. Sit down on the floor and stretch your right leg in front of you. Then bend your
left leg at the knee and put your left foot flat down on the floor. With your hands, pull
your left knee toward your chest, keep it there for several seconds, and then release.
Do 10 reps, then switch sides. 2. Lying down on your back, bend your knees
and place your feet flat on the floor. With your knees still bent, lift your feet 4 to
6 inches (10 to 15 cm) off the floor, hold this position for a couple of seconds, then
lower them down. Do 5 reps. 3. While still lying on the floor, stretch
your right leg forward and lower it to the floor. Then bend your left leg and, holding
it with your hands, pull it toward your chest. Hold it there for several seconds, then release
it, and change sides. Do 10 reps for each side.
4. Sit down on the floor and stretch your legs forward. Extend your arms in front of
you and bend your upper body until you reach your toes with your fingers. If you can’t
manage it, don’t push your body. You shouldn’t feel pain or be uncomfortable at any moment
of this exercise. Bend forward as much as you can and stay in that position for several
seconds, then return to the sitting position. Do 10 reps.
This set of exercises has tons of benefits. But most importantly, it releases the tension
in your back, which, in turn, reduces the pain in your lower back and hip area. Plus,
it takes just 2 minutes of your time! A good reason to do it every day, isn’t it? Stretch Your Glutes!
Sit down on the floor with your knees bent, and your feet positioned flat on the floor.
While balancing on your buttocks, cross your left leg over your right one and lift both
of them off the floor. After that, hold your left foot with your right hand and your right
foot with your left hand and pull your legs toward your body as close as you can. Stay
in this pose for 1 to 2 minutes, then relax, return to the initial position, and repeat
the same moves on the other side. It turns out that tight muscles in your glutes
can be the reason for your back pain! After all, they work every time you raise your body,
lower it down, or move it forward. That’s why a good stretch will release the tension
in that region and take the edge off the back pain. Find The Magic Points
Ever heard about acupressure? In short, there are particular points on your body that have
a connection with different parts. And when you press these points, you can cure most
kinds of aches and pains. Lower back pain isn’t an exception, and the points that are
connected with it are situated on the backs of your knees.
You can find them exactly at the center of your knees’ backside. Press them firmly with
your thumbs and keep the pressure for 2-3 minutes while breathing deeply and regularly.
These points are called the B54 points, and by stimulating them, you make your muscles
relax. As a result, it soothes the pain in your lower back and hips. Sit On Tennis Balls
First of all, get yourself a tennis ball. Sit down on the floor and put a ball under
one of your buttocks. Start to gently roll your body forward and backward on the ball
until you locate the point the pain is coming from. As soon as you feel this spot, bend
the same leg at the knee and place the foot on the opposite knee. To maintain balance
in this position, put your hands on the floor behind. Stay in this position for 1 to 2 minutes,
then switch sides. The trick is that the massage, with the help
of a tennis ball, helps to release any tension you have in your gluteal muscles. As a result,
your blood starts to flow to your lower back freely, and you get rid of the pain. Clothespin On the Ear
Nope, it’s not a joke! Take a clothespin and place it on your ear’s upper side. Keep
it there for 5 seconds, then move it to the other ear. Do 5 reps for each ear.
The upper part of your ear has a direct connection with your shoulders and back. That’s why when
you stimulate it, you automatically release the tension and lessen the pain in that area. Try Lavender Oil
Take a tablespoon of castor or coconut oil and add several drops of lavender essential
oil. Then use this mixture to gently massage the painful area.
Due to its calming and anti-inflammatory properties, lavender oil relieves stress and relaxes your
back muscles. Do Some Stretching
1. Cobra Pose: Lie down on your stomach and place your palms flat on the floor beside
your shoulders. Then slowly raise your chest off the floor so that the top of your head
points up. 2. Child’s Pose: Sit down on your heels with
your knees about hip-width apart. Then bend forward so that your forehead touches the
floor and stretch your arms in front of you. 3. Cat-Cow Pose: Position yourself on your
hands and knees and start to alternate between dipping your back toward the floor and arching
it toward the ceiling. Be careful and gentle not to hurt yourself.
When you do these stretching exercises, you loosen your back muscles, which helps get
rid of persistent back pain. Hold each stretching pose for 30 seconds or longer, but remember
that whatever you do, you shouldn’t feel pain or discomfort. Soak Your Feet!
Get a bucket and fill it with hot water (not too hot!). Add half a cup of Epsom salt to
the water and stir it well. Sit down, put your feet in the water, and soak them for
5 to 7 minutes. Then take your feet out, rinse them with warm water, and cover them with
a blanket or towel. Dissolving in the water, Epsom salt breaks
down into sulfate and magnesium. The latter is famous for releasing muscle spasms and
relaxing nerves. That’s why when you’re soaking your feet in an Epsom salt foot bath, your
skin absorbs the ingredients which, in turn, help to sooth the back pain. Do you know any other simple ways to deal
with the back pain? Let me know down in the comments! If you learned something new today,
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Stay on the Bright Side of life!