"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, then give this video a like and share it with
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