How to get rid of insomnia? 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.

Bright Side 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.

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TIMESTAMPS:

Wind-relieving pose 0:48

Feet on the wall 1:40

Wave exercises 2:17

Shavasana 3:26

SUMMARY:

- Pawanmuktasana, or wind-relieving pose, relieves the entire spine, especially the lower back and thighs, in a minute. Also, this yoga pose regulates the work of the intestine. Therefore, it’s useful to do it in the morning.

- The feet on the wall position rests the legs and back, opens the chest, and allows the lungs to be satiated with oxygen before going to bed.

- Wave exercises allow you to relax your back even more — they "get" to the deep muscles of the spine, located under the surface layers.

- If you do Shavasana properly before bed, it’ll be really easy to fall asleep. You’ll feel how the world is vanishing, and your whole body is as relaxed as possible. It’s time to cover yourself with a blanket and go to sleep.

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