4 Exercises to Relieve Back Pain & Headaches and Get Rid of Insomnia

Yoga and exercising have great benefits for your mental and physical health. They can especially help you if you have sleeping problems. But, that’s not all! Regular exercising can also help you with some others health issues.

These 4 exercises can help you with lung problems, back pain and headaches.

1. Plow Pose

The Plow pose, is also called Halasana, and it’s great for improving your spine’s flexibility and back health. This yoga pose helps you to stretch every single part of your body.

How to do it: Lye on your back, and put your arms beside your stomach. Inhale and put your feet up  at a 90-degree angle. Start lifting your body, but you need to support your hips while doing that, so as not to damage your lower back. Continue moving your feet up until they’re shadowing your head and then lower them onto the floor beyond your head. Lift your thighs and tailbone. Make a space between your chin and your chest.

2. Wheel Pose

The wheel pose, also named Urdhva Dhanurasana, calms you down and makes you sleep better. This pose stretches your spine, abdomen, and neck and helps with blood circulation.

How to do it: Lye on your back with your heels connected together. Raise your straight leg at a 90-degree angle and rest your hands behind your head without lifting them off the ground. Start rounding the spine smoothly and slowly, and move your legs in the direction of your palms, rounding the back, and putting the tips of your toes in the middle of your palms.

3. Folds

Folding your back is great for strengthening your spine and keeping the blood flow to your brain. With this pose, you will feel less stressful.

How to do it: Stand straight with your feet in line with your shoulders. Take a deep breath and stretch upward, then breathe out and relax the muscles of your back and neck and lower your spine. Your neck and your arms should be free of any movement. Hold this position for 3 or 4 breaths, and then get back to starting position, straightening your spine.

4. Dolphin Pose

The dolphin pose is one of the most calming yoga poses that can help you relax, strengthen your core and spine and fall asleep better.

How to do it: Put your hands and knees onto the floor. Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists. Exhale and lift your knees away from the floor.

Hold your head between your upper arms. You can straighten your knees if you like, but it’s best to keep them bent if your upper back rounds.