Lower back muscles can be relaxed using multiple simple and effective lower back exercises, which anyone can perform, even without anybody’s help, like Yoga, Stretching and Acupressure.

In her book, Relax and Renew, Judith Hanson Lasater, Ph.D., P.T mentioned that.

Back pain ranks second only to the common cold as a reason for patients to visit a physician.

Primary reasons for lower back pain is Spasm caused due to postures, Repetitive motions, weak abdominal muscles, and stress,

The most common contributor to lower back pain is Bad posture.

Most of us sit, stand, and move in ways that do not maintain the spinal column’s standard curves.

According to the American Psychological Association, Stress is one more major contributor to lower back pain.

Under stress, muscular tension increases. Musculoskeletal pain in the low back and upper extremities has also been linked to anxiety, especially job stress.

According to WHO, physical inactivity is the fourth leading risk factor for death in people worldwide.

Now let’s begin with some easy and effective ways of How to Relax Lower Back Muscles.

HOW-TO-RELAX-LOWER-BACK-MUSCLES

Chair stretches for lower back pain.

Let’s start with a few simple but effective stretching exercises, which will teach you how to stretch the lower back.

But before we start, remember to keep taking a deep breath.

Foot stretch on The Chair.

Foot stretch on The Chair is a warm-up exercise to prepare for upcoming scratches, which we will describe later.

  • Sit back on your chair.
  • Lift your both feets parallel to the ground
  • Move your foot fingers back and forth.
  • Do this for 5-10 times, depending upon your capacity.

Put your feet back on the floor and relax for 2 min

  • Again came back to the original position
  • Now this time, move your ankles back and forth.
  • Do this also for 5 to 10 min.

If you cannot keep your feet lifted for a long time, you can do this by lifting one foot at a time.

Straightforward isn’t it; now you can also move the ankles in circular motions.

Seated Triangle pose

This back scratch provides a deep stretch for hamstrings, groin and hips, And helps relieve lower back pain and stress.

Now, let’s see the steps involved in doing this

  • Stretch your legs forward and open your legs in the opposite direction as broad as possible
  • Now breathe in and Stretch both arms at shoulder level.
  • Now while exhaling, bend forward and touch your right toe with the right hand.
  • Do not bend your left hand. Keep it stretched
  • Turn your head backwards and watch your left hand.
  • Remain in this position for 10 seconds.
  • inhale and come back to the original position
  • Now again, exhale and touch your left toe with your right hand.
  • While keeping the right hand straight, turn your head and see your right hand.
  • Hold the position for 10 seconds.
  • Inhale and come back to the original position

Repeat this process for 3-5 times, depending upon your strength. And remember to breathe as instructed.

Alternate knee lift

This Stretch boosts our core strength and improve mobility of hamstrings, hips and lower back.

let’s see the steps involved in doing this

  • Hold your left knee with left palm and right knee with the right palm
  • While keeping the palms on knees, inhale and lift your right foot towards your chest and exhale.
  • Now breathe in and put your foot back on the floor.
  • Again breathe out and left your left foot toward your chest.
  • Breathe in and put your foot back on the floor.

Remember to keep your back straight and do this for ten counts.

Seated spinal Twist

This Stretch helps improve the spinal mobility and helps in massaging the internal organs, tone the belly, and relieve the back pain.

let’s see the steps

  • Sit at the edge of your seat keep your spine straight
  • Take your right hand, hold the left side of the back of your chair.
  • Now take your left hand and put it on your right knee.
  • Now twist your body right. Turn your belly, chest, shoulders, and head, directing your gage over your left shoulder.
  • Hold this position for 3-10 breath.
  • While exhaling, return to normal position.
  • Repeat the process on another side

Yoga for back pain

Yoga is one of the most beneficial forms of exercise to relax your back muscles.

Here we will describe Some of the best yoga poses, particularly useful for relaxing the lower back muscles.

Half Camel pose( Ardha Ushtrasana)

In Sanskrit, Ushtra means Camel, the final position of this pose resembles the hump of a camel.

Caution-: in the case of hernia, abdominal injuries, arthritis and vertigo, avoid this pose.

  • Sit on the floor with back strength and legs in the front and palms resting on the ground.
  • Fold the right leg at the knee and place the foot under the right buttock.
  • Fold the left leg and place the foot under the left buttock.
  • Kneel up with thighs in a vertical position
  • Place the hands over the buttocks, while fingers are pointing downwards. keep the upper arms inline
  • Inhale and bend the neck back and stretch the neck. Exhale and bend the trunk backwards as much as possible.
  • Maintain the final position for 3 to 10 breadth
  • Inhale and come back to kneeling position.
  • Repeat this 3.-5 times
  • Stretch out the legs and return to the starting position and relax.

Half wheel bend pose( Ardha Chakrasana)

In Sanskrit, Ardha means half and Chakra means Wheel. In this pose, the body takes the shape of a half-wheel hence termed as Ardha Chakrasana.

      Caution-: avoid this posture in case of vertigo and cardiac problems

  • Stand in an alert posture while keeping the feet two inches apart.
  • Support the back at the side of the waist with the fingers
  • Try to keep elbows parallel to each other.
  • Drop the head backwards, stretching the front side of the neck
  • While exhaling, bend backwards from the lumbar region.
  • Maintain the final position for 3 to 10 breadth
  • Inhale and come up and return to the starting position

The Raised leg Position( Uttana Padasana)

Uttana in Sanskrit means raised upwards, and pada means leg. In this, the legs are lifted upwards in the supine position.

Caution-: people with hypertension should practise this pose with one leg at a time.

  • Lie on the ground, hands placed by the side and palms facing down.
  • While inhaling, raise both the legs without bending them at the knees until you can see the toes’ tips.
  • Maintain the final position for 3-10 breadth
  • Exhale and bring both the legs down and place them on the ground.
  • Repeat the pose for 3-5 times and then relax for 1-2 minutes.

The Bridge Pose (Setubandhasana)

Sanskrit Setubandha means the formation of a bridge. In this posture, the body resembles a bridge. In this pose’s final position, both shoulders, neck, and head remain in contact with the floor. If required, you can support your body at the waist with your hands.

Caution-: those suffering from stomach ulcer and hernia should not practise this pose

  • Start in a supine position by bending both the legs at the news and bringing the heels near the buttocks
  • While holding both the ankles as per your convenience, keep the knees and feet in one straight line.
  • Inhale and raise your buttock and trunk as much as you can to form a bridge.
  • Maintain the final position for 3-10 breadth
  • Exhale and bring your hips down.
  • Repeat this for 3-5 times.
  • Then straighten the legs in the supine position and relax for 2-3 minutes.

The locust Pose( Salabhasana)

In Sanskrit, Salabha means locust. This pose, in its final position, resembles a locust hence the name.

Caution-: Those with severe back pain, peptic ulcer, hernia and cardiac patients should avoid this pose.

  • Start with prone position.join the legs, place both hands beside the body, palms facing downwards( you can also put your hand under the thighs)
  • Inhale and lift both the legs off the floor without bending the knees.
  • Maintain the final position for 3-10 breadth .  
  • Exhale and bring the legs down to the floor.
  • Repeat this for 3-5 times
  • Bend both the arms put the chin on the hands, and relax for 2 minutes.    

The Child Pose ( Balasana)

In Sanskrit, Bal means the Child hence the name.

Caution-: People Suffering from Diarrhea, osteoarthritis of knees, and if you are pregnant, don’t do this pose.      

  • Sit with back straight and legs stretched out in the front. Palms are resting on the ground, fingers pointing forward.
  • Fold the right leg at the knee and place the foot under the right buttock.
  • Fold the left leg and place the foot under the left buttock.
  • Spread both the knees wide apart. Keeping the big toe touching each other, place the palm between the knees.
  • Exhale and bend forward with arms outstretched. And place the chin on the ground to keep the arms parallel.
  • Maintain the final position for 3-10 breadth.
  • Inhale and come back to the normal position.

The Cobra Pose(Bhujangasana)

In Sanskrit, Bhujanga Means Serpent or Cobra. the final posture resembles the snakes hood, and this is why this pose got this name

Cautions-: if you had a back injury or suffered from carpal tunnel syndrome or you are pregnant, don’t do this pose.

  • Start in a prone position, join the legs, place both hands beside the body, palms facing downwards.
  • Join your legs, and stretch your arms in front, keep the forehead on the ground
  • Now move your arms beside the chest, and raise the elbows.
  • Inhale and lift the chin and chest to the navel reason.
  • Hold this position for 5-10 breaths.
  • Exhale, and bring your forehead back to the ground.
  • Repeat this pose for 3-5 times.
  • Now spread your legs, join your palms, rest your head on palms, and relax for 2 minutes.

Spinal Twist( Markatasana)

In Sanskrit, markata means monkey. This pose is very beneficial to relieve the tension around the spinal region.

Caution-: people who have exaggerated lumbar curves should avoid this pose.

  • Start in a supine position, keep both the legs together, spread your arms to the side like capital T.
  • Fold your legs; keep your feet and knees together.
  • Drop your knees to the left; make sure your feet are one over the other.
  • Keep your shoulder stuck to the ground and turn your head to the opposite direction.
  • Keep your eyes closed, breadth and hold this pose for 10-15 breath.
  • Inhale and come back to the center, realign yourself if needed.
  • Now drop your knees to the right. And your head in the opposite direction, make sure the shoulders are stuck to the ground.
  • Hold the position for 10-15 breaths.
  • Inhale and come back to the center.
  • Repeat this pose for 5-10 times.
  • Scratch your legs, place your hands by the side and palms facing up and relax for 2 minutes.

Downward Facing Dog ( Adho Mukha Svanasana)

In Sanskrit, Adho Means down, Mukha means face, and Svana means dog.

Caution-: you should avoid this pose if you suffer from high blood pressure, headache, diarrhea, and carpal tunnel syndrome. 

Also, during pregnancy, avoid this pose.

  • Come on, your fours taking a tabletop position and keeping the hip and knees in one line and shoulder and wrist in one line.
  • Move the palms a little forward, about two to three inches, then tuck the toes inward.
  • Lift your knees.do not straighten the legs, keep the heels higher, draw the tail bone toward the pubis. as you do so, lift your sitting bones, press the heels down
  • Keep your forehead between your shoulders.
  • Maintain this posture for 12-15 breaths.
  • Bring your knees back to the floor, come back to the tabletop position.
  • Repeat this for 2-3 times.
  • Lie down in a prone position and relax for 2 minutes.

Extended Puppy Pose( Uttana Shishosana)

In Sanskrit, Uttana means Intense and Shish means Puppy. The final position resembles a puppy taking an intense stretch.

Caution-: People with knee problems should avoid this pose, or use a cushion to prevent strain on the knees.

  • Come on your fours and take a tabletop position. Shoulders and wrist in one line, hip and the knee in one line
  • Inhale and walk a little forward while keeping the hip at its place. Keep your elbows up, stretch the upper back and rest the forehead on the ground.
  • Try to stretch the hands forward while pressing the upper back down and buttock behind so that you can extend the lower back also.
  • Maintain the final position for 10-15 breaths.
  • Come back to the tabletop position.
  • Repeat the pose 3-5 times and then relax for 2 minutes.

Acupressure for lower back pain

Acupressure is an ancient Chinese method. Used to cure aches and many diseases in the body. Based on the principle of activating acupoints across the meridians.

These acupoints are the body’s pressure points where the natural flow of energy can be controlled to heal the body from pain.

In a study published in the weekly peer-reviewed medical journal, TheBMJ mentioned that. “Acupressure effectively reduced back pain in terms of disability, pain scores, and functional status. The benefit was sustained for six months.”

Acupressure can be a great way of getting quick relief from lower back pain. The acupressure points for treating lower back pain are

Acupressure point GV4

This point is most effective in easing the lumber back pain. And also useful in treating knee pain, stress and fatigue.

Watch the video below to identify the exact location.

 Lay in a prone position. Take a deep breath and let someone apply steady pressure on the point for one minute and release.

Repeat the process for 2-3 times. You will find immediate relief.

Acupressure point LV 3

This acupressure point is also known as Tai Chong. And very beneficial in Lumber pain, boost immunity, depression, chronic pain, fever, headache, poor circulation etc.

Location-: this point is located on the top of the foot in the webbing between the big toe and the second toe.

Use your thumb or finger. You can even use the rear side of a ballpoint pen to apply steady pressure on the point for 1-2 minutes.

The pressure should be firm enough so that it hurts a little. But the pain should be bearable.

Acupressure Point LI 4-:

This is my favourite, it’s beneficial, and I can do this anytime.

This pressure point is also known as Hegu.

And very useful in backache, dizziness, congestion, toothache, swelling of the face, fever, gastric pain, abdominal pain, constipation, dysentery, pain in the arms etc.

Location: when the thumb and index finger are held together, this point is located at the muscle’s highest point.

Use the thumb of the other hand to apply steady pressure on the point for 1-2 minutes. The pressure should be firm, and you should feel pain while applying the pressure.

Acupressure point B23 & B47-

These points help treat the lower back and relieve any tension from your back.

Location-: These points are situated on both sides of the lower back. B23 is just lateral to GV4, on two-finger width from the spine and B 47 is at four-finger width from the spine.

Use your fingers to apply firm pressure on these points. You can also use the knuckles of your hand to massage the points.

Is Cobra pose good for lower back pain

This pose should be avoided by people with a back injury, suffering from carpal tunnel syndrome or during pregnancy. Apart from this, it is advised to perform this pose under an expert’s guidance if you are above 50 years old because after this age, your body fluids, including the juice at your facet joint, reduce. And this pose may cause damage in this situation.

How should I sleep to relieve lower back pain

The best sleeping positions to relieve lower back pain is
1.Sleep on the side with a pillow between your knees
This position helps in restoring the natural alignment of the hips, pelvis and spine
2. Sleep on your side in the fetal position
    In this position, lai down on one side, then tuck your knees towards your chest until the back is relatively straight.
  Use a pillow to support your neck and back and keep changing the position to avoid any imbalance.
This position is beneficial for people with a herniated disc.
3. Sleeping with Pillow under your Knees
In this position, place a pillow under your knees and keep your spine relaxed.
You can also use a rolled-up towel under your back for added support.

Which Yoga is Best for Lower Back Pain

Yoga has many poses, which can be very useful if you are suffering from lower back pain.
Some of the most effective ways are mentioned in this post like
1.The Child Pose
2.The Cobra Pose
3.Spinal Twist
4.Downward Facing Dog
5.Extended Puppy Pose

You can try any one of them or the combination of more than one pose, depending upon your comfort.
But remember always to don’t overdo any of these poses as it may cause damage despite relief.
Never overstrain or force yourself in any posture. Take a break at every interval. If you find it difficult to perform any pose or feel pain at any body part, stop immediately.

How many times can acupressure be done in a day

Acupressure can be done 2-5 times a day.
For more details, you can refer to this article by Dr. Jakob Bargak.

Can acupressure cure back pain

Acupressure is quite similar to acupuncture, but instead of using the needles, fingers, thumb, palm or knuckles, press on a specific point in the body called acupoints to activate your nervous system and relieve the pain.
A study published in the weekly medical journal TheBMJ mentioned that “Acupressure was effective in reducing lower back pain in terms of disability, pain scores, and functional status. The benefit was sustained for six months”.

Conclusion on how to relax lower back muscles

According to the National Institute of Neurological disorder and stroke. “Back pain is the most common reason people miss days at work:

At least 80 percent of Americans will experience some back pain in their lifetime.

While keeping these things in mind, we need to take care of our back using practical lower back pain exercises like Yoga and Acupressure.

In this article, we have curated a list of the most effective ways of doing Simple Stretching on chair, Yoga and acupressure to relax your lower back muscles.

These methods are not only practical but also easy to perform. And the stretches mentioned above can be done on Office Chairs.

But remember always to take precautions and never overstrain your body while doing these poses. Always listen to your body if you feel pain, stop the practice immediately.

If you can get expert guidance, it will be much more beneficial to you.

I hope you liked the article and did share your experience to improve upon our future articles.

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