Sleep Like A Baby With These 4 Relaxing Back Relief Exercises

Nov 15, 2018

After a restless night, everything is a chore. People are extremely annoying. Work is irritating and you're just ready for the day to be over. The stress of the day, driving to and from work, laboring away at a computer can all make the muscles in the back stiff.

This can prevent you from relaxing and getting a good nights sleep. Rest just seems impossible at that point. You'll end up tossing and turning for hours throughout the night which ends up in a shallow sleep that doesn't provide the rest that is needed to function the next day.

Here are 4 tricks that you can try to help those back muscles relax and get you falling asleep in no time. You can even do them on your bed so they are sure to work for anyone at any fitness level.

Pawanmuktasana is also knows at the wind relieving pose. It helps to relieve stress on the spin, especially in the areas of the thighs and lower back. This yoga pose is also beneficial to the intestine so you should try doing it in the morning as well.

How to do it:

• Lay on your back and relax.

• With your knees bent, inhale and reach your hands forward.

• Take your hands and wrap them around your knees.

• When you exhale, press your knees into your stomach by hugging them in.

• Be sure to breath deep and concentrate on your diaphragm. When you inhale, move your legs away from your body and when you exhale they'll come into the body. Keep this pose for up to 10 breaths which is about one minute.

This position will help your back and legs rest while opening the chest and allowing the lungs to be saturated with oxygen. This is great to help you rest better before bed.

How to do it:

• Take a pillow and fold it in half. Place it next to the end of your bed or a wall.

• Lay down on the pillow. Press your buttocks against the end of the bed or the wall.

• Raise your feet up to the wall.

• Take your arms and spread them to the sides. This will help you to open your chest.

• Breath deep and calm as you relax.

• Stay in this position for up to two minutes.

This exercise is great for the muscles deep in the spine. It will help you to relax your back a lot. The wave exercise will even get into the deep muscles under the surface layers. There are two steps to this exercise:

Step 1

• Lay on your back. Roll a couple of towels and place them under your neck and waist. Take your feet and swing them from side to side. Stay as relaxed as you can. While you are swinging your feet, shake your head in the same manner, from side to side.

• Be sure and don't strain your back or neck. It doesn't matter if the movements are done in the same direction or opposites, just whatever works best for you. Try and relax as much as possible and feel the vibrations in a wave pattern along your spine.

• This exercise will be done for one minute.

Step 2

• Lay on your stomach. With your arms at sides, have your toes rest on the bed.

• Take a towel or pillow and lay it under your head.

• Take your feet and shake them, using a side to side motion. Notice how you will feel the wave. It'll transmit through your entire body if you are relaxed enough.

• You will complete this exercise in one minute.

This will help you to fall asleep fast if you do this exercise correctly, right before going to bed.

How to do it:

• Lay on your back. Keep you legs spread slightly with your hands facing palm up.

• Take a folded towel or a pillow and place under your neck and head.

• Relax your body from starting at your toes and ending at the top of your head.

• You will now do respiratory cycles. You will gradually do prolonged exhales and inhales. Do this twenty times and then stop controlling them and breath normally. Try not to concentrate on anything and just let your mind be clear.

• The world will seem to become smaller and smaller as your body relaxes. After your finish, cover yourself and drift off to sleep.

Are you ready to try these out? Do you have any other tips for relieving back pain to get a good night's sleep? Let us know in the comments and be sure and pass this info on to others who are suffering from lack of sleep, especially from back pain.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!