5 effective postures to relieve back pain in 1 minute without exercise

Those who suffer from chronic back pain, which is the most common and disturbing pain, know how difficult it can sometimes be to fall asleep at night. When you don’t sleep well at night, the pain only gets worse. In turn, it disrupts the normal routine of life and makes it difficult for you to relax throughout the day.

Today we bring you a simple but effective postures to relieve the tension of a whole day of work and also help you sleep much better.

1-Minute exercises to soothe pain before going to bed and sleep like a baby.

1. Wind Relief Pose

The wind relief pose, or as it is called in yoga: “Pavanamuktasana”, is designed to free your spine, especially its lower part, in a matter of seconds. In addition, this pose allows you to speed up and regulate your bowels, so we recommend trying it in morning.

How to do it:

Lie on your back, relax your muscles and bend your knees. Take a deep breath of air, then hug your knees with both arms. Release the breath, continue hugging your knees keeping them close to your chest. Repeat the exercise several times: on each inhalation bring your legs away from your chest, and each time you exhale, bring them back. Be sure to take long breaths. Perform 8 to 10 repetitions, approximately 1 minute of exercise.

2. Legs up, wall pose

Next position is performed to release tension in the back and legs, relax the chest and allow the lungs to fill with air and oxygen before going to bed.

How to do it:

Place a folded pillow near the wall or on the edge of the bed. Lie on your back with your buttocks against the pillow. Press your buttocks into the wall and then straighten your legs and place them against the wall. Extend your arms to your sides and try to stretch and widen your chest. Relax the rest of your body and breathe calmly. Stay in this position for 1–2 minutes, then lower your legs off the wall.

3. Butterfly pose

The butterfly pose will have a positive effect on your back and will allow you to release most of the inner muscles, those located under the upper layers of the skin. There are two important steps to take during this pose.

How to do it:

Step 1:

Lie on your back with two rolled towels under you, one below your waist and one below your neck. Bend your legs to each side (like the wings of a butterfly flapping) and stay as loose as possible. At the same time, move your head from side to side, without straining your neck and back. The movement of the head and legs can be done on the same side or opposite sides, whichever is easier for you. Try to free and loosen your body as much as possible. Feel how the waves of your movement penetrate your spine. Do this step for one minute.

Step 2:

Roll over and lie on your stomach with your arms outstretched, feet resting on the bed or mattress, and a pillow or rolled towel under your forehead. Move your legs from side to side and try to feel the vibrations that go through your whole relaxed body. Keep moving and do this step for another minute.

4. Lean forward and touch your feet

There is also a more relaxed version of this pose that you can try. Fold a towel and place it under your knees. Keep a pillow in your lap for better grip and support . Simply stretch your back as you lean forward — leaning over and hugging the pillow can also help calm your nerves.

5. The Shavasana pose

The Shavasana posture, whose literal meaning is “corpse pose,” is used by yoga practitioners to relax their bodies at the end of a hard workout. Doing it before going to bed will help you relax and fall asleep quickly and easily, as well as relieve back pain.

How to do it:

Lie on your back, gently extend your arms to your sides with palms facing up. Place a rolled towel or pillow under your head and neck. Slowly begin to relax your body from the bottom up: start with your toes and work your way up to your legs, hips, stomach, fingers, arms, etc. until you reach the top of your head. Relax each part on an inhalation and exhalation. Perform 20 breathing cycles: breathe in and out slowly.

After 20 cycles, stop counting and breathe freely. Let your thoughts float and avoid concentrating on a specific thought.

You will slowly feel your surroundings become a blur, and your whole body will be relaxed and loose. This is the best time to cover up and fall into a nice deep sleep.