The cases of chronic backache are increasing more than ever and the reasons are pretty simple – they all relate to our lifestyle.
The most evident causes include long hours of sitting in the same position, wrong postures of sitting while working on a computer or driving, and lack of physical activity.
To cure or prevent backaches, the most common approaches are either to take some medication or do certain exercises. However, if you don’t want to take pills due to their side effects or can’t spare time for exercise, here are some body postures that can help you get rid of the pain.
1. Try to pull your knees as close to your chest as you can.
Giving a few minutes to this easy position will help you significantly improve your backache condition. This pose focuses your body weight on your tensed back muscles and gives them somewhat of a natural massage.
To do this, you need to lie flat on your back and bend your knees to as much as you comfortably can while resting your feet flat on the surface. Pull one knee to touch your chest while the other is folded with your foot on the ground. Hold the knee in position for 3 to 4 minutes and then switch knees.
2. Make a ‘4’ shape with your body.
Nicknamed the pigeon pose, this pose is good to stretch your thighs and hips and hence curing tension in your lumbar area. According to a 2017 study, the pigeon pose is the most efficient at relieving back stress and relaxing the muscles. It helps release the stress on the muscles caused by working long shifts.
All you need to do is lie down flat on your back, fold your knees and cross your right leg by placing it over the left knee. Try to bring the left leg to your chest, as far as you can get. Maintain the position for a couple of minutes and switch sides. You can do as many repetitions as you like.
3. Bend to the front to touch your toes.
This is one of the poses that act on the principle of gravity to help release backache. It can be done by sitting on the floor with your legs in front of you.
Spread your legs apart and try to reach your toes with your hand by leaning forward. Hold the position and take deep relaxing breaths. This position will help you with all sorts of backache.
4. Twist your body.
This pose is also known as the spinal twist and can be highly helpful with releasing strain on the back muscles. It can melt the tension in your body away to make you relax and relieve the pain caused by a long day at work.
To do this, lie down on your back on a hard surface and then fold your knees as much you can. After that, move your folded knees to one direction and twist the upper half of your body to the opposite side.
Be sure that your hip and back are touching the surface and are not lifted off. Hold your body in this position for about three minutes.
Doing these steps 2 to 3 times will clearly show the difference, and you’ll feel relief in your backache.
5. Try lifting the upper half of your body while lying down on a flat surface.
This is the simplest pose on this list. In the world of yoga, it is known as the cobra or sphinx pose.
To proceed with the pose, lie down flat and try to lift your upper body with the help of your spine while your shoulders and elbows are in a relaxed position.
Try holding on to the pose for a couple of minutes and do 4 to 5 repetitions. This pose doesn’t only act wonders for your back but is also a great way to strengthen your abs.
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