6 Poses How To Get Rid Of Back Pain Without Exercise

Today more than ever, many people complain of severe back pain every day, and the reasons are simple: Long working hours and poor posture.


Sitting in the same position for a longer period of time does more damage to our bodies than we can imagine, and the most common side effect of all is chronic back pain.


To cure the pain, you can take medication or exercise regularly, but not everyone has time to exercise or wants to take medication. As an alternative, we reveal some lightweight postures that can relieve your back pain.


  1. Bend your body

This posture, also known as a spinal twist, helps to relax your back muscles and relieve tension in your body.


Lie comfortably on your back.

Fold your knees, and then move them to one side as you try to move the upper body to the opposite side. If you are a beginner, you can keep the upper half calm and upright.

Try not to lift your hip or back and keep it in line with the floor.

Hold the position for 2-3 minutes, then replace the sides.

Repeat this movement for a few minutes and feel the difference. You can also place a towel under your knees for extra support and comfort.


  1. Lie down and lift the upper half

Probably the easiest position on our list, commonly known as “cobra” or “sphinx” in the yoga world, simply requires you to lie down comfortably, most of the time. This posture actually helps you correct your posture and strengthen your abdomen. Plus, it leverages the back, relieving the pain.


Lie flat on your stomach with your legs joined together.

Slowly place your elbows under your shoulder and lift your face.

Keep your shoulders relaxed, but try to lift the spine with your lower body still touching the surface.

Hold this position for a minute or 2.

Repeat 4-5 times.

Remember, don’t try to overdo it. Stretch only as much as your body can handle the movements.


  1. Pull your knees towards your chest

Relieve back pain and lower back pain by practicing this posture in just minutes.


Lie on your back and bend your knees.

Keep your feet flat on the ground.

Pull one knee to your chest while holding the other firmly and straight.

Hold for a few seconds and repeat 3-4 times.

Change your knees.

When you make this posture, your body weight will focus on the area around your back, giving the strained muscles the natural massage needed.


  1. Do “4” with your body

Known as a posing pigeon, this posture extends the thighs and hips, reducing tension in the lower back.


Lie flat on your back and fold your knees.

Slowly cross your right leg and place it above your left knee, doing “4”.

Now, try moving your left foot towards your chest.

Hold for a few minutes, and then activate the sides.

Repeat as needed.

Research conducted in 2017 found that when it comes to back pain, the position of the pigeon is most effective. This posture helps you correct your posture and ward off the damage done by sitting for hours in one position.


  1. Bend forward and touch your legs

This posture helps to cure back pain using the laws of gravity and can be performed with the help of pillows.


Sit comfortably with your feet on the floor.

Stretch your legs.

Bend forward with your head on your lap and try to touch your legs.

Stay calm and relax while breathing deeply.

Doing so will stretch your back muscles and relax you.


  1. Lie on all four limbs

Yes, lie down on your limbs as a small angry child. Commonly known as a baby pose, this position reduces the pressure on the lower back and helps you relax.


Kneel on knees with knees spread parallel to hip width.

Slowly move the upper body forward so that the hands are lowered to the surface at the same time.

Try stretching your body and placing your forehead down.

Hold your arms forward and stay in this position.

Repeat as needed

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