Once you don’t get enough sleep, that’s it. People seem terribly annoying, work stalls, and the future seems unattractive. Lots of stress, hypodynamia, hours spent at the wheel or computer — it all makes our back muscles stiff and prevents us from relaxing before sleep. That’s why we toss and turn for hours before getting a shallow and troubled sleep.
newsroom collected several simple but effective tricks for back muscle relief which will help you fall asleep faster and get sound sleep. You can do them right on the bed, and they’ll suit people with any level of fitness.
1. Wind-relieving pose
Pawanmuktasana, or wind-relieving pose, relieves the entire spine, especially the lower back and thighs, in a minute. In addition, this yoga pose regulates the work of the intestine (as you can guess by its name). Therefore, it’s 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.
- On the exhale, hug your knees, pressing them to your stomach.
- Breathe deeply, 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 8-10 breaths — about 1 minute.