At that moment when we sleep poorly, we feel irritable, work doesn't go as we want, and the future seems rather unpromising.

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Lack of movement, excessive stress, hours spent in front of a computer, etc., cause the muscles in our back to become stiff, preventing us from relaxing when it's time to sleep.

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Currently, there are different ways to sleep well without needing to rely on pills or syrups. For this reason, today we want to share some simple and effective tricks to help you relax your back just before going to bed.

The good thing is that you can do this in bed and you don't need to be in great physical shape.

The Relief

The benefit of this movement is that it works on your entire spine, especially the lower part of your thighs and back, in just one minute. Additionally, it regulates your digestive system, making it a very useful exercise in the morning.

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Steps to do it:

1. Lie on your back and relax.

2. Bend your knees.

3. Try to reach your hands forward as you inhale and wrap your knees.

4. With the help of the exhale, hug your knees, applying pressure to your stomach.

5. Breathe deeply and be aware of the work the exercise is doing in your body.

Feet to the Wall

This exercise helps you rest and relax your legs; you just need to open your chest and allow your lungs to fill with oxygen just before lying down.

Step by step:

1. Place a pillow next to the wall or at the end of the bed.

2. Lie on top of it, press your hips against the wall, and raise your feet.

3. Open your arms to the sides and try to open your chest as much as possible.

4. Stay in this position for 1 to 2 minutes and then lower your legs.