Do you recognize the phrase “Ouch, my back!”? If so, you are aware of the potential repercussions: you are unable to bend over to tie your shoes, turning around causes you to groan indignantly, and even your favorite chair no longer seems cozy. You can always try to manage this pain on your own, so there’s no need to use medicines.

7. Let your spine relax.

Steps to take:

Your feet should be about 5 to 10 cm apart as you sit down on the ground. Put a blanket or towel rolled up between your knees. Place a pillow between your legs, arc your spine, and lean forward with your upper body until your head is resting on the pillow. Spend at least 5 minutes in this position of relaxation.

How it works: By releasing back muscular tension, eliminating back spasms, and realigning your spine, this pose can help.

6. Give your glutes a good stretch.

Steps to take:

Kneel down on the floor with your feet flat on the ground. Cross your left leg across your right leg while standing on your buttocks. Take hold of your right foot with your left hand and your left foot with your right. As closely as you can, bring both of your legs up to your torso. Hold for one to two minutes, then come back to your starting position and do the opposite side.

How it works: Since your glute muscles are used every time you lift, move forward, or lower your body, they can be one of the causes of your back pain. Your body’s tension can be released and back discomfort can be reduced with some stretching.

5. Let go of the psoas muscles.

Steps to take:

Lay on your back with your arms by your sides and your legs straight. Place a yoga block or cushion beneath your pelvis. Embrace a gentle downward relaxation of your lower back toward the floor. Hold this position for five minutes.

Your psoas muscles put in a lot of effort to support your spine, which is how it functions. You may have lower back discomfort if they are overused or unbalanced.

4. Attempt a foot bath in Epsom salts.

Steps to take:

Fill up a bucket or basin with hot water. Stir thoroughly after adding 1/2 cup of Epsom salt to the water. Place your feet in the basin and let them soak there for a few minutes (approximately 5-7). After removing your shoes, wash your feet in warm water, then cover them with a towel or blanket.

How it works: When Epsom salt dissolves in water, magnesium and sulfate are produced. Magnesium is believed to relieve muscle spasms and calm nerves. Therefore, when you immerse your feet in this foot bath, the calming elements that relieve back pain are absorbed by your skin.

3. Squeeze the knee points in the back.

Steps to take:

Locate the places in the center of your knees’ backs.Use your thumbs to apply hard pressure to these spots.Deep breathing, continue pushing for two to three minutes.

How it works: By stimulating the B54 point, you can relax your muscles and relieve sciatica pain that is originating in your hips and lower back.

2. Lean against a tennis ball.

Steps to take:

Put a tennis ball under one of your buttocks while you sit down on the ground. Roll your body gently forward and backward on the ball until you can feel the source of the pain. Bend the knee of the same leg while keeping the ball in this location, then place your foot on the other knee. To keep your balance, put your hands on the ground behind you. After one to two minutes of resting in this position, turn sides.

How it works: Massaging your glutes with a tennis ball relieves tension and increases blood flow to your lower back.

1. Fasten your ear with a clothespin.

Steps to take:

Put a clothespin on the outside of your upper ear. 5 seconds should pass with the clothespin on your ear before releasing it. Do this five times for each ear.

How it works: According to reflexology, your back and shoulders are directly related to the top of your ear, thus stimulating it can relieve stress and pain there.

Bonus: A 60-second back pain-relieving exercise

Steps to take:

Place your left leg out in front of you as you sit down on the ground. Put your right foot on the ground while bending your right knee. With your hands, pull your right knee toward your chest. Hold for a brief moment, then let go. Alternate sides after 10 reps. Lay on your back with your knees bent and your feet flat on the ground. Lift your legs about 10-15 cm off the ground while keeping your knees bent. Hold for a few seconds, and then lower them back down. 5. Repetition. Maintain your back-lying position. Put your left leg straight and on the ground. Grab it with both hands while bending your right knee. After bringing your knee close to your chest, release it after a brief hold. 10 times on each side, repeat. Legs straight in front of you, sit down on the floor. Try to reach your toes with your fingers by extending your arms forward and bending your upper body. Hold for a short while, then let go. Ten times in total.