In this generation, every day is a busy day; not even Sundays are given an exception now. Hours spent sitting on a chair listening to lectures or on a computer doing work which seems never ending or even at wheels which not only stresses you out but also makes your back muscles stiff. Many people especially living in cities tend to naturally develop insomnia which was usually a rare case before but is now becoming a common thing for all. We tend to believe that stress is the cause of our sleepless nights but it has been recently found that stiff back muscles also play a huge role. Here are 4 easy and simple back relief exercises compiled for you, so that you have a safe and sound sleep without any problems.
1. Wind-relieving pose or Pawanmuktasana
Pawanmuktasana is one of the yoga poses which relieves the entire spine. It is also known by its other name as the wind-relieving pose. Among back relief exercises, this is more suitable in the morning as it helps in the proper function of the intestines. This yoga pose relieves specifically in areas like lower back, and thighs, in 60 seconds.
Procedure:
- Lie down comfortably on your back and calm down.
- Slowly bend your knees in upward position.
- Inhale and reach your hands forward while wrapping your knees.
- While on the exhale, press your knees to your stomach with your hands.
Do this for 1 minute and don’t forget to breathe deeply for about 8-10 breaths. Remember to move your legs away from your body while inhaling and to approach it while on the exhale.
2. Feet on the Wall
This exercise is simple and it has great benefits for a good sound sleep. This exercise simply allows your lungs to be satiated with oxygen and also gives rest to your back and legs and most importantly opens your chest.
Procedure:
- Fold a pillow next to a wall.
- Position yourself on it by pressing your buttocks on the wall and in the process lift your feet to the wall.
- Breathe calmly while spreading your arms to the sides and attempt to open your chest.
Be in this position for a minute or two then lower down your legs.
3. Wave Exercises for the spine muscles
If you want to relax the deep muscles of your spine, wave exercise is the best of all back relief exercises and it consists of just two simple steps.
Step 1:
- Roll small towels and adjust it on your neck and your waist while you lie down on your back.
- Stay relaxed and swing your feet and shake your head from side to side either in the same direction or opposite according to your convenience. Do not strain your neck or back while you do it. Do the exercise for 1 minute and try and feel the wave of vibrations in your spine.
Step 2:
- Put a towel or a pillow of your choice under your head while you lie on your stomach. Rest your arms at your sides and your toes on the bed.
- Try to feel the wave in your entire body by shaking your feet side to side. Do the exercise for 60 seconds.
4. Shavasana
If this procedure is done correctly, it will be really easy to pull up the covers, close your eyes and snore away peacefully in no time.
Procedure:
- Place a folded towel or pillow under your head and neck while you lie comfortably on your back. Put your hand palms up and slightly spread your legs.
- Do 20 respiratory cycles, gradually prolonging your breathing. Relax your body from head to toe and stop controlling your breathing but rather let it flow in and out from your body freely and normally.
- See how your thoughts are around you all the time but don’t concentrate on any.
- Don’t pressure yourself on any work or any stressful thought whatsoever and you will feel as if the world is disappearing and your body feeling as light as possible. Soon you fall into deep slumber.
Along with these back relief exercises, enhance your sleep by listening to these beautiful pieces of music for sleep in this article: The World’s Most Relaxing Music According to Science