When you don’t get enough sleep, that’s it. People seem terribly annoying, work stalls, and the future seems unattractive. A lot of stress, hyperdynamic, hours behind the wheel, or at the computer, all of this makes the back muscles stiff and prevents us from relaxing before bed.
That’s why we toss and turn for hours before getting a shallow and troubled sleep. We put together several simple but effective back muscle relieving tricks that will help you fall asleep faster and sleep well. You can do them in bed and they are suitable for people of any fitness level.
Pawanmuktasana, or Wind Relief Pose, soothes the entire spine, especially the lower back and thighs, in one minute. Also, this yoga pose regulates the functioning of the intestines (as you might guess from the name). Therefore, it is useful to do it in the morning.
How to do it:
- Lie on your back and relax.
- Bend your knees.
- Reach your hands forward on the inhale, and wrap your knees.
- As you exhale, hug your knees, pressing them against your stomach.
Take a deep breath, concentrating on the work of the diaphragm. On the inhale, your legs move away from your torso, and on the exhale they approach it. Stay in this position for 8 to 10 breaths, about 1 minute.
Feet on the wall
This position supports the legs and back, opens the chest, and allows the lungs to be filled with oxygen before going to bed.
How to do it:
- Place a folded pillow near the wall or at the end of the bed.
- Lie on it, press your buttocks against the wall or end of the bed, and lift your feet against the wall.
- Spread your arms to your sides and try to open your chest. Relax and breathe calmly. Stay in this pose for 1 to 2 minutes and then lower your legs.
Wave Exercises For The Deep Muscles of the Spine
Wave exercises allow you to relax your back even more: they “get” the deep muscles of the spine, located under the superficial layers. The exercise consists of two steps:
Lie on your back and place small rolled towels under your waist and neck.
Swing your feet from side to side, staying as relaxed as possible. At the same time, move your head from side to side without straining your neck and back. The movements can be rotated in the same direction or in the opposite direction, whichever is more convenient for you.
Try to relax completely and feel the wave of vibrations throughout your spine. Do the exercise for 1 minute.
Lie on your stomach with your arms extended at your sides, your toes flat on the bed, and place a pillow or towel under your forehead.
Shake your feet from side to side and try to feel the wave spread throughout your relaxed body. Do the movements for 1 minute.
If you do this exercise correctly before going to bed, it will be very easy to fall asleep.
How to do it:
Lie on your back, spread your legs a little and place your palms up. Place a folded towel or the end of the pillow under your head and neck.
Gradually relax your body from the bottom up, starting with your toes and ending at the top of your head. Cycle 20 breaths, gradually prolonging inhales and exhales, and then stop controlling them; breathe as you wish. Watch your thoughts floating by, but don’t try to concentrate on them.
Gradually you will feel that the world disappears and your whole body will be as relaxed as possible. Time to cover yourself with a blanket and go to sleep.