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!
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
# 02 WORK WITH YOUR PSOAS MUSCLES
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 tower back pain.
Luckily, this exercise releases pressure in the psoas muscles and makes them balanced.