Relieve Back Pain Without Medicine

More people than ever complain of intense back pain every day, and the reasons are simple: long hours at work and bad posture. Sitting in the same position for long periods of time causes more damage to the body than we can imagine, and the most common side effect of all is chronic back pain.

You can take over-the-counter pain relievers or exercise regularly to manage your pain, but we understand that not everyone has the time to exercise or wants to take medication. Alternatively, we've found some easy poses you can try to combat back pain.

1. Twist Your Body

It helps to relax the back muscles and allows the tension in the body to dissolve.

Lie comfortably on your back. Bend your knees and then release them to one side and try to move your upper body to the opposite side. If you are a beginner, you can keep the upper half still and straight. Do not raise your hips or back and keep them level with the surface. Hold for 2-3 minutes and then switch sides. Repeat this for a few minutes and you will feel the difference. You can also keep a towel on your knees for added support and comfort.

2. Lie down and lift the upper half

this pose, commonly known as the "snake" or "sphinx" in the yoga world, simply requires you to lie comfortably most of the time. This pose really helps correct your posture and strengthen your abs. It also provides support for the back, relieving pain.

Lie on your stomach with your legs together. Slowly put your elbows under your shoulder and raise your face like a proud sphinx. Keep your shoulders relaxed, but try to lift your spine so that your lower body still touches the surface. Hold this position for a minute or 2. Repeat 4-5 times. Remember, don't try to overdo it. Stretch as much as your body can handle.

3. Pull your knees to your chest

Lie on your back and bend your knees. Keep your feet on the ground. Pull one knee to your chest, keeping the other tight and straight. Hold for a few seconds and repeat 3-4 times. Change the knees When you do this pose, your body weight is concentrated on your back, giving your tight muscles a much-needed natural massage.

4. Make a "4" with your body

This pose stretches the thighs and hips, reducing tension in the lower back. Lie on your back and bend your knees. Slowly cross your right leg and place it on your left knee, making a "4". Now try to move your left leg to your chest. Hold for a few minutes and then switch sides. Repeat as needed. This pose helps correct your posture and repair damage caused by hours of sitting in the position.

5. Lean forward and touch your feet

Sit comfortably with your feet on the floor. Open your legs. Lean forward with your head in your lap and try to touch your feet. Breathe deeply and stay calm and relax. There is also a relaxed version of this pose that you can try. Fold a towel and place it under your knees and hold a pillow in your lap for better grip and support. Simply stretching your back while leaning forward, leaning back and hugging a pillow can also help calm your nerves. This will stretch your back muscles and relax them.

6. Lie down on all fours

Lay down like a tantrum. Commonly known as "child's pose," this position takes pressure off your lower back and helps you relax. Kneel with your knees hip-width apart. Slowly move your upper body forward so that your arms touch the surface. Try to stretch your body and lower your forehead. Keep your arms straight and maintain your posture. Repeat as needed.

6 ways to Relieve Back Pain Without Medicine