Relieve back pain with these 6 simple and effective postures

Every day, more and more people complain of severe back pain and the reasons are simple: long hours of work sitting and poor posture. Sitting in front of a computer in the same position for a long period of time causes more damage to the body than you can imagine and the most common side effect is chronic back pain.

To ease the problem, you can take pain relievers (many of which are over-the-counter) or exercise regularly. But we, from awesome.club, we understand that not everyone has time to exercise or wants to take medicine. As an alternative, we found some simple poses that can help combat back pain.

This pose, also known as a spinal twist, helps relax the back muscles and decrease body tension.

Lie down comfortably on your back.

Bend your knees and then release them to one side while trying to move your upper body to the opposite side. If you are a beginner, you can keep the upper half of your torso still and straight.

Make sure you don’t lift your hips or back and keep them flush with the surface.

Hold the position for 2 to 3 minutes and then repeat the movement on the other side.

Repeat this posture for a few minutes and you will feel the difference. You can also keep a towel over your knees for extra support and comfort.

Probably the easiest pose on our list. Just lie down most of the time. This position really helps correct your posture by strengthening your abs. In addition, it supports the back, relieving pain.

Lie on your stomach with your legs together.

Slowly bring your elbows under your shoulders and lift your torso up like a sphinx.

Keep your shoulders relaxed, but try to lift your spine with your lower body still touching the surface.

Hold this position for a minute or 2.

Repeat 4 to 5 times.

Remember not to overdo it. Stretch as much as your body can handle, but try not to go too far.

Lie on your back and bend your knees.

Keep your feet on the ground.

Pull one knee up to your chest, keeping the other leg straight and straight.

Hold for a few seconds and repeat 3-4 times.

When you perform this posture, your body weight is concentrated on your back and tense muscles receive a kind of natural massage.

Known as the pigeon pose, this position stretches the thighs and hips, reducing tension in the lumbar region.

Lie on your back and bend your knees.

Slowly cross your right leg and place it over your left knee, making a “4”.

Now, try to move your left leg towards your chest.

Hold for a few minutes and then switch sides.

A 2017 study found that when it comes to alleviating back pain, the pigeon pose is the most effective. This position helps correct posture and undo the damage caused by hours of sitting in the same position.

This pose helps reduce back pain by using only gravity. And it can be performed with the help of pillows or cushions.

This pose stretches the back muscles, relaxing them.

There is also an easier-to-execute version of the same type of posture. Fold a towel and place it under your knees. Put a pillow on your lap, to get more support. Then simply stretch your back as you lean forward and hug the pillow to relax even more.

Lie down as if you were a child throwing a tantrum — hence the pose’s name. this position reduces pressure on the lower back, helping to relax.

Kneel with your knees hip-width apart.

What do you usually do to get rid of back pain? Are there any secret moves you’d like to share? Or do you prefer medication? Tell us!