6 Poses to Relieve Back Pain Without Medicine

More people than ever complain of intense back pain day after day and the reasons are simple: long hours of work and poor posture. Sitting in the same position for a long time causes more damage to the body than we can imagine and the most common side effect of all is chronic back pain.

To cure the pain, you can take over-the-counter pain relievers or exercise regularly, but at Craft Side, we understand that not everyone has time to exercise or want to take medication. Alternatively, we have found some easy poses that you can try to fight back pain.

Relieve Back Pain Without Exercise

#1. Twist your body.

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This posture, also known as spinal torsion, helps relax the back muscles and allows the tension in the body to melt.

  • Lie comfortably on your back.
  • Bend your knees and then release them to one side while trying to move the upper part of your body to the opposite side. If you are a beginner, you can keep the upper half still and straight.
  • Do not lift your hips or back and keep them aligned with the surface.
  • Hold for 2-3 minutes and then change sides.

Repeat this for a few minutes and you will feel the difference. You can also keep a towel on your knees for added support and comfort.

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#2. Lie down and lift the upper half.

relieve back pain fast
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Probably the easiest on our list, this pose, commonly known as the “snake” or “sphinx” in the world of yoga, simply requires you to lie comfortably most of the time. This posture really helps correct your posture and strengthen your abs. It also provides support for the back, relieving pain.

  • Lie on your stomach with your legs together.
  • Slowly place your elbows under your shoulder and lift your face like a proud sphinx.
  • Keep your shoulders relaxed, but try to lift your spine with your lower body still touching the surface.
  • Hold this position for a minute or 2.
  • Repeat 4-5 times.

Remember, do not try to overdo. Just stretch as much as your body can withstand it.

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#3. Pull your knees to your chest.

relieve back pain at work
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Relieve back pain and lower back pain by trying this posture for a few minutes at a time.

  • Lie on your back and bend your knees.
  • Keep the feet on the ground.
  • Pull one knee to your chest, keeping the other firm and straight.
  • Hold for a few seconds and repeat 3-4 times.
  • Change your knees

When you do this pose, your body weight is focused on your back, giving your tense muscles a much needed natural massage.

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#4. Make a “4” with your body.

relieve back pain from sitting
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Known as the pigeon posture, this position stretches the thighs and hips, reducing tension in the lower back.

  • Lie on your back and bend your knees.
  • Slowly cross your right leg and place it on your left knee, making a “4”.
  • Now try to move your left leg to your chest.
  • Hold for a few minutes and then change sides.
  • Repeat as necessary.

A 2017 study found that when it comes to relieving back pain, the pigeon’s posture is the most efficient. This posture helps correct your posture and undo the damage caused by hours of sitting in a position.

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#5. Bend forward and touch your feet.

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This posture helps to cure back pain using the laws of gravity and can be accompanied by pillows or cushions.

  • Sit comfortably with your legs flat on the floor.
  • Open your legs.
  • Lean forward with your head in your lap and try to touch your feet.
  • Hold still and relax while breathing deeply.

Doing so will stretch the back muscles and relax them.

relieve back pain while pregnant
Image/Illustrated Credit: Leonid Khan

There is also a relaxed version of this pose that you can try. Fold a towel and place it under your knees and keep a pillow in your lap for better grip and support. Simply stretching your back while leaning forward, leaning and hugging the pillow can also help calm your nerves.

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#6. Lie down on all fours.

relieve back pain in bed
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Yes, lie down like a tantrum. Commonly known as the “child’s pose,” this position removes pressure from the lower back and helps you relax.

  • Kneel with your knees apart at the width of your hips.
  • Slowly move the upper part of your body forward so that your arms fall to the surface.
  • Try stretching your body and lower your forehead.
  • Keep your arms straight and maintain the posture.
  • Repeat as necessary.

For beginners, this easy posture strengthens the spine and relieves the back muscles.

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What do you usually do to get rid of back pain? Any secret you would like to share? We would love to hear from them in the comments!

Preview Image/Illustrated Credit: Leonid Khan

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