Active Relaxation

During the day, the body is constantly under tension. Lack of exercise and one-sided strain on the muscles, for example when working at a computer, contribute to tension throughout the back. At night, this tension must be released by allowing the body to relax its muscles in a natural lying position.

This works best when muscle tension in the back is as low as possible at the time of falling asleep. Regular, active relaxation reduces muscle tone before sleep. While lying on your back, raise your legs at the knees until the relaxation in the lower back area no longer increases. Keep your feet together. Your upper body should be slightly raised.

It is important that the point of flexion is in the pelvic area, and not just the head raised.

This slightly seated position allows the back muscles to relax as much as possible. The last 10–15 minutes of the day should be devoted to relaxing the back. A pleasant side effect is that the mind can also let go during this time. Without the pressure of having to fall asleep, mental relaxation is also more successful.