8 Simple Tricks That Can End Back Pain in 5 Minutes

The phrase “Oh, my back!” sound familiar to you? If so, you certainly know the difficulties that this annoyance entails: not being able to bend over to tie your shoes, giving an angry sigh every time you turn around, and even your favorite chair no longer feels so comfortable. But there’s no need to turn to painkillers to get a little relief, as you can always try to deal with the pain on your own.

O awesome.club gathered for you 8 simple exercises that can help you get rid of back pain in just 5 minutes.

What to do:

Sit on the floor with your legs straight, stretched out in front of you and your feet at a distance of 5 to 10 cm; Wrap a towel or blanket and place it under your knees; Place a pillow on your legs, bend your spine and lean your upper body forward until your head reaches the pillow; Relax and stay in this position for at least 5 minutes.

How it works: This pose will help you release tension from your back muscles, as well as get rid of spasms, restoring correct spinal alignment.

What to do:

Sit on the floor with your knees bent and your feet flat on the floor; Keeping your balance on your glutes, lift both legs and cross your left leg under your right; Take the left foot with the right hand and the right foot with the left hand; Bring both legs to your body as close as possible; Stay like this for 1 or 2 minutes, then return to the starting position and repeat the leg switch.

How it works: Tension in the buttocks can be one of the reasons behind back pain, as it occurs whenever you lift your body, move it forward or down. A good stretch will help relieve tension in the area and reduce pain.

What to do🇧🇷

Lie on your back with your legs stretched out and your arms along your body; Gently place a pillow or yoga block under your pelvis; Let your lower back gently relax into the floor; Stay in this position for 5 minutes.

How it works: the iliopsoas muscle works hard to stabilize the spine. If you are overworked or out of balance, you may experience pain in your lower back.

What to do:

Take a container or bucket and fill it with hot water; Add 1/2 cup of Epsom salt (English salt) to the water and mix well; Soak your feet and let them rest for 5-7 minutes; When you take them out, wash them with warm water and wrap them in a towel or blanket.

How it works: when Epsom salt dissolves in water, it breaks down into magnesium and sulfate. Magnesium is known for its relaxing effect on nerves and for curbing muscle spasms. This way, when you soak your feet in a foot bath like this, your skin absorbs the relaxing ingredients, lessening your back pain in the process.

What to do🇧🇷

Find the points in the center of the back of the knees (calves); Press these points firmly with your thumbs; Breathe in deeply and keep pressing for 2 or 3 minutes.

How it works: Stimulating the B54 point will relax the muscles and relieve pain caused by the sciatic nerve in the hips and lower back.

What to do🇧🇷

Sit on the floor and place a tennis ball under one of your glutes; Gently move your body back and forth on the ball until you feel the point where the pain is coming from; Keeping the ball there, bend the knee of the same leg and place your foot on the opposite knee. Place your hands behind you to maintain balance; Rest in this position for 1 or 2 minutes and then switch to the other side.

How it works: Massage with a tennis ball relieves tension in the gluteal muscles and increases blood flow to the lower back.

What to do:

Take a clothespin and place it on top of the ear; Hold it for 5 seconds and release it; Repeat 5 times in each ear.

How it works: According to reflexology, the top of the ear is directly connected to your back and shoulders, so its stimulation can reduce tension and pain in these areas.

What to do🇧🇷

Take a tablespoon of coconut or castor oil and add several drops of lavender essential oil; Apply the mixture to the painful area and massage gently.

How it works: Lavender oil has anti-inflammatory and soothing properties. It can also relax your back muscles and relieve stress.

What to do🇧🇷

Sit on the floor and extend your left leg forward. Bend your right knee and place the sole of your right foot on the floor. Bring your right knee up to your chest with your hands and hold the position for a few seconds. So relax. After 10 repetitions, switch sides;

Lie on your back, bend your knees and place the soles of your feet on the floor. Keeping your knees bent, lift your legs about 10 or 15 cm off the floor. Hold the position for a few seconds and then slowly lower your legs. Repeat 5 times;

Keep lying on your back. Stretch your left leg and place it on the floor. Bend your right knee and hold it with both hands. Bring your knee up to your chest and hold the position for a few seconds. So relax. Repeat 10 times on each side; Sit on the floor with your legs stretched out in front of you. Extend your arms forward and bend your upper body, trying to reach your toes with your hands. Hold this position for a few seconds and then release. Repeat 10 times;

How it works: this set of exercises can reduce sciatic nerve pain as it releases tension from the back muscles.

How do you usually deal with back pain? Do you use medication? Or do you prefer natural remedies? Feel free to share your own tricks in the comments section.