If at night you often have problems with falling asleep, especially because of back pain, you need to relax with the help of four simple exercises.

Here’s what you need to do:


  1. Posture release

In this way you release the back of the stress that persists throughout the day, especially in the area of the hips and waist.

How do you do it?

  • Lie on your back and relax
  • Roll your knees to the stomach
  • Inhale until you firmly embrace your knees and pull them towards the face
  • Exhale and bring your feet back to the stomach
  • All the time, breathe deeply
  • Do the exercise for about a minute


  1. Legs on the wall

In this posture you relax your legs and back, and you open your chest and you can breathe more easily.

How do you do it?

  • Place a pillow on the lower back and buttocks
  • Lie down by pressing the butt to the wall
  • Rest in this position for about a minute



  1. Wave-like exercises

With the help of this exercise you will even be able to relax your back and legs, and even your neck.

Step number 1:                                                                                                                                     

  • Lie on your back.
  • Swing your feet from one side to the other in the most relaxing way possible, and while doing this, swing your head from side to side.
  • Do the exercise for about a minute.

Step number 2:

  • Lie on the stomach, place a pillow on the head and lower back.
  • Swing your feet from side to side and turn your head from one side to the other
  • Do the exercise for one minute



  1. “Savasana”

This exercise is best done before bedtime to relax and you can fall asleep

How do you do it?

  • Lie on your back, spread your legs slightly, and also your hands.
  • Relax the whole body and breathe deeply about 20 times.
  • Slowly but surely you will notice that your body is completely relaxing.