6 poses that will help you cope with back pain without the use of drugs

Should you have sex if you're in pain?

Costs.
A study conducted by sexologist and neurologist Beverly Whipple showed that after orgasm, women's pain tolerance increases by 75%. Elevation of pain threshold by vaginal stimulation in women. This means that after sex, women almost stop feeling pain. The reason is simple: when sexually aroused, a sharp release of oxytocin occurs, which reduces anxiety, helps to relax and reduces susceptibility to pain. Oxytocin is produced more strongly in women, but also in men.

“Sexual anesthesia” works flawlessly, it has no side effects, and it is much more pleasant than pills and injections.

Thus, sex can be the best pain reliever, and in the long term, it helps improve well-being and emotional state.

Pose “Lying on your back”

This position can be presented in any variation depending on which partner has back pain. To relieve pressure on your lower back, place a pillow or rolled up towel under your knees. A flat pillow under your head will relieve tension from the cervical region. A pillow under the buttocks can help relieve lower back pain.

The height and size of support items depend on many factors, including height, location of pain, and the softness or firmness of the bed. Try it and you will quickly understand what suits you.

If a woman has back pain

A woman can lie flat or bend her knees, stretching the lower back and relieving back pain. The limit of this position is the “officer” position, when the partner’s knees lie on the man’s shoulders. In addition, it may be advantageous to have one leg bent and the other slightly raised. The gain may concern both the painlessness of the act and new exciting sensations when the penis presses predominantly one wall of the vagina.

If a man has back pain

A man can support his body on his elbows or hands, changing the load on different areas of the back and lower back.

Best sleeping position

Studies have shown that the position in which you sleep affects not only the quality of your sleep, but also other areas of your life. Sleeping position will help cause back or neck pain, as well as contribute to the appearance of wrinkles or decreased breast firmness.

The optimal sleeping position is the body position in which you begin to fall asleep, but at the same time the body changes positions several times a night so that the muscles do not get tired.

In reality, for most of us, the ideal sleeping position is a combination position. This means that we have two or three positions in which it is comfortable and beneficial for us to sleep: on our side, back and stomach.

Although it is recommended to sleep on your side or back, it is better than sleeping on your stomach, but each position has its pros and cons. You will learn about them in this article.

Pros and cons of sleeping on your side

Side sleeping is best for adults who suffer from chronic back pain, sleep apnea, heartburn, and pregnant women.

We recommend: simple tips on how to get rid of lower back pain with the help of exercises.

When you sleep on your back, your airway is always clear, your head and neck are in line, and your esophagus is slightly elevated. This creates conditions that prevent snoring, apnea and heartburn. In fact, side sleeping is one way to treat snoring and mild cases of sleep apnea.

In any case, there are also negative aspects of sleeping on your back: due to the fact that one side of the face is pressed against the pillow, this leads to the formation of wrinkles. For women, sleeping on your side can cause breast ptosis.

People who sleep in the fetal position experience many more unpleasant effects. If you bend too much, you will compress your diaphragm, making it harder for you to breathe. For people suffering from arthritis in the back or joints, sleeping in this position may worsen symptoms. Fortunately, the solution is simple. Just try not to squeeze your chin in too hard, and don't raise your knees too high.

Is it better to sleep on one side than the other? Partially true, especially if you are pregnant. Pregnant women should sleep on their left side. This position allows the uterus not to experience pressure from the liver on the right, and blood to circulate to the embryo.

For the rest, sleeping on the left side will allow you to keep your internal organs in a position in which they do not put pressure on each other.

How many people sleep on their sides?

Research shows that about 41% of people sleep in the fetal position, making it the most common position among both men and women. About 15% of people sleep in the tree position, keeping their legs and back straight, and 13% sleep in the sower position, with their legs straight and arms slightly extended in front.

Pros and cons of sleeping on your back

As long as you have the right pillow, sleeping on your back will keep your head, neck, and spine in the right position. How to choose the right pillow? The right pillow should not press your chin to your chest too much - this will keep your airways open and your spine and neck straight. Also, the pillow should slightly raise the head so that the intestines are lower than the esophagus - preventing heartburn.

Sleeping on your back also allows your face and chest to be free, thereby preventing sagging and wrinkles.

People who suffer from snoring or sleep apnea should avoid lying on their back. Sleeping on your back puts you in a position where your tongue can block your airway or create other pressure, worsening symptoms.

How many people sleep on their back?

Experts say that about 8% of people sleep on their backs in soldier pose or savasana (a yoga pose), with their legs and arms at their sides. 5% of people sleep in the starfish position, where their legs are slightly apart and their arms are raised towards their head.

Pros and cons of sleeping on your stomach

Experts agree: sleeping on your stomach is not a good idea. Although this position helps prevent snoring and sleep apnea (the airways are always open), it comes at a cost to everyone else.

Most of your weight is concentrated in your stomach, literally. If you are on your back on your stomach, then the torso is pressed into the mattress, and the limbs and head remain on top, bending the position of the spine and causing neck and headache pain

Such pressure also leads to the fact that muscles, joints and internal organs also suffer from tension. As a result, you are more likely to toss and turn in your sleep to maintain a comfortable position, and this worsens the quality of your sleep.

If you are overweight, then all the side effects are only intensified.

How many people sleep on their stomachs?

About 7% of people sleep on their stomachs in the starburst position, with their arms and legs either under their head or under the pillow.

Of course, your comfort is more important than trying to fit yourself into some “best” sleeping position. I hope we helped you decide what position is best to sleep in and how to choose the right body when falling asleep.

But, in any case, if you still want to change your position, the correct position often depends on the mattress and pillow.

Pose “Lying on your back with support - man on top”

This is the most comfortable position for masturbation, traditional and oral sex. Moreover, you can both satisfy your partner and enjoy yourself. When there is back pain, there is no more convenient and comfortable position for a woman: just lie down, relax and let your partner please you.

If a woman has back pain

Depending on at what level and for what reason the pain is disturbing, you can place a roller of different sizes: under the shoulders, lower back, under the buttocks, just below the buttocks. If a woman’s movements are constrained, then the man should be more active than usual, but at the same time take such a position that it is comfortable for the woman to caress him with her hands and lips.

If a man has back pain

This position is difficult due to the fact that a man has to constantly keep his back tense and make movements that transfer the load in waves from one part of the spine to another. It might be worth choosing another option.

Child's Pose

The position will help remove tension from the lower back.

• Sit on your knees and place them hip-width apart;
• Slowly lean forward with your arms out in front of you;
• Touch your forehead to the floor and stretch as much as possible;
• Keep your arms straight and watch your posture.

This pose is great for beginners and helps strengthen your back and relieve lower back pain.

All the described positions are easy to perform, do not take much time and do not require special equipment or equipment. This is an excellent option for those who do not want to endure pain or temporarily numb it with not entirely safe drugs.

Pose “Lying on your back with support - woman on top”

For women with bad backs, the missionary position is not always suitable, since the man on top will inevitably lean on her.

If a woman has back pain

For women with back pain, this pose helps relieve excess stress from the back. In addition, the man does not put pressure on her with his weight, and the woman can feel and distribute the load herself.

If a man has back pain

For men with a bad back, this position is ideal: you don’t need to move your pelvis and hips much, which greatly eases the pressure on your sore back during sex. In this position, it is important that the woman kneels and does not place her weight on the man's pelvic region. A woman is not recommended to move from side to side - this leads to displacements of the man’s body and a sharp transfer of muscle tension to maintain balance. In such a situation, the risk of causing an exacerbation of pain is very high.

Technique:

1.Child's pose

“Child's pose takes pressure off the lower back by straightening and aligning the spine,” says Tyler.

• Kneel on the mat - they should be hip-width apart, with your legs connected and behind you. Take a deep breath, and as you exhale, lower your torso onto your thighs.
• Try to lengthen your neck and spine.
• Place your forehead on the ground with your arms extended in front of you.
• Hold for one to three minutes.

Cat/cow pose

“This is probably my personal favorite yoga exercise for back pain,” says Tyler. It allows for good flexion and stretch in the spine, promotes mobility, and “also helps just relieve tension in the lower back.”

• Get on all fours: shoulders over wrists, hips over knees.
• Inhale slowly, exhale and arch your spine, lowering your head towards the floor (this is the “cat” pose).
• Inhale and lift your head, rounding your spine. This is the cow pose.
• Perform for one to three minutes.

Downward Facing Dog Pose

“Sometimes we feel lower back pain because the back of our legs are so tight and inflexible, and that’s where back and spine yoga can help,” Tyler explains. This pose is a great way to stretch your hamstrings and hips.

• Start in child's pose, keep your hands on the floor, sit on your knees, and then lift your buttocks and bend back down.
• Spread your fingers wide. Work to keep your legs straight and your heels flat on the floor.
• Relax your neck and direct your gaze through your legs or up to your navel.
• Hold the pose for one to three minutes.

Utanasana

Such yoga exercises for lower back pain not only stretch the spine itself, but also the legs and arms. Change your position by slightly bending your knees if straightening your legs causes pain in your back.

• From Downward-Facing Dog pose, slowly step toward the top of your mat. Stand shoulder-width apart.
• Straighten your legs as far as you can and let your torso hang.
• Tuck your chin to your chest and relax your shoulders to lengthen your spine.
• Hold the pose for one to three minutes.

Pro tip: “Try to think about your butt sticking out during this exercise, i.e. so that the bend comes from your hips, and not from your back, only then will yoga for a sore back be effective.”

Sphinx pose

"Sphinx pose creates a 'nice' natural curve in the lower back," says Tyler. It also engages your abs a bit, which is good for supporting your lower back.

• Lie on your stomach with your legs together and directly behind you.
• Place your elbows under your shoulders and lower your forearms to the floor as you lift your chest off the floor.
• Press your hips into the floor, relaxing your shoulders, and think about how your spine is lengthening.
• Bend just enough to feel a pleasant stretch in your lower back. Don't overdo it and stop immediately if you feel any discomfort or pain.
• Hold this position for one to three minutes.

Knees to chest pose

Tyler says she likes to add slow movement to this basic asana because it "gives you a nice, natural body massage." And such yoga for beginners can never make things worse.

• Lie on your back.
• Raise both knees towards your chest.
• Slowly rock your torso back and forth while holding your legs tightly.
• Do this for one to three minutes.

Pigeon Back Pose

Tyler says this move stretches the inner and outer thighs and buttocks, but also provides relief from back pain.

• Lie on your back. Move your left leg toward your right shoulder and bend your right knee.
• Hold the back of your right leg and gently pull it toward your chest.
• If you feel comfortable, hold for one to three minutes.
• Switch sides and repeat.

Supta matsyendrasana

Tyler says this is a great yoga pose for the back. However, for some people, the twisting motion can cause injury to the lower back. If you start to feel pain, stop doing it immediately. You can also try placing a towel under your knees for relief.

• Lie on your back.
• Raise your knees to your chest. Then lower both knees to one side as you twist your torso in the opposite direction.
• Try to keep your knees and hips aligned with each other as you pull them toward the floor.
• Do this stretch for one to three minutes and then repeat on the other side.

These were back strengthening exercises for yoga for beginners and experienced people. As you know, yoga helps with many ailments, but yoga for the back and spine is one of the most effective. Go for it!

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Pose "Back, kneeling"

When kneeling, try not to let your back end sag - this will reduce the risk of pressure on the spine and eliminate pain. It will be better if you lean on a pyramid of pillows or a bean bag chair.

If a woman has back pain

If a woman is lying on her stomach, then additional pillows will help prevent pain. In this case, it is better for a man to lean on the bed rather than lean on his partner with his entire body weight.

If a woman leans on the bed with her shoulders and knees, then a deflection in the lumbar spine can be very appropriate for many pain syndromes. In this case, the man, as a rule, does not influence his partner with his entire mass, but makes movements in a horizontal or semi-vertical position.

If a woman leans on the bed with her palms and knees, the load on the spine may increase, and the load on the muscle corset may decrease. At the same time, the man makes movements in the horizontal direction, which practically does not affect the woman’s load.

If a woman kneels in front of the bed, resting her chest and stomach on it, the load falls on the lower back, although it can be reduced by moving the body a little forward or a little back along the bed. In this case, the entire back can be completely relaxed, which will prevent the occurrence of a pain reaction. In addition, you can place a cushion under your stomach, which will allow you to relax even more. At the same time, the man does not put any pressure on his partner’s body, and his physical load himself is reduced, since body movements are made from a horizontal plane, not a vertical one.

If a man has back pain

If a man has pain, it is worth making frictional movements not up and down, each time moving your whole body, but only moving it back and forth a few centimeters. The benefit in physical costs and stress on the back is obvious. And if a woman makes counter movements with her body towards her partner, this will help reduce the load on the man’s lower back.

Body position

Regardless of the position in which you sleep, or rather, when falling asleep, try to keep your ears, shoulders and hips in the same line.

• If you sleep on your back, a small pillow under your knees will relieve pressure on your spine and support the natural curve in your lower back. The head pillow should provide good support for the head, the curve of the neck and the shoulders.
• Sleeping on your stomach can put pressure on your back because it can easily change positions. Placing a small pillow under your stomach and pelvis will help your body support your back in the desired position. If you sleep on your stomach, choose thin pillows for your head or sleep without a pillow at all.
• If you sleep on your side, a firm pillow between your knees will help your upper legs relieve tension in your lower back and hips. The head pillow should keep the spine straight. A rolled up towel or small pillow under your belly can also provide excellent support for your spine.
• Insert pillows into the free space between your body and the mattress.
• When you turn over in bed, remember: it is better to move not with individual parts of the body, but with the whole body at once. Push your stomach back and lightly tuck your knees toward your chest as you roll.
• Keep your ears, shoulders and hips in line when you turn and sleep.

Standing Pose

This position is more physiological and accessible when the man is positioned behind his partner. A woman can stand straight or lean forward more or less - depending on the pleasure and painlessness of the sensations.

If a woman has back pain

If a woman experiences pain, she should lean on the back of a chair, the edge of a table, a wall, a windowsill, etc. Or sit down slightly on her own knees.

If a man has back pain

Active movements during frictions mainly occur due to the load on the lower back. Therefore, even in a position in which a man does not have to lift and lower his weight, there is a risk of exacerbation of pain. Therefore, at first it is important to carefully listen to the sensations in your back. A man can lean on his hands, on a table, or on a woman’s raised legs, brought together or spread apart.

It's hard to even think about sex when the pain doesn't subside! The book “Sex with Back Pain” will help ease your suffering a little. In it, readers will find advice on sexual technique, pain relief, and scientific research on the benefits of sex for back problems.

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Female control

The girl’s activity and the degree of control over what is happening on her part can also be quite high. This erotic position can also be successfully used if the partners started from the classic standing position, but the man is tired of holding the girl up. It is possible to reduce physical stress on a representative of the stronger sex even more effectively if his partner has the opportunity to lean his back against the wall. This version of the standing position allows you to delay the male orgasm, which usually occurs quite quickly in such positions, and prolong sexual intercourse.