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!
# 01 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
# 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.
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