#LifeHacksByKeri: Put your legs in the air like you just don't care

It’s called the up-the-wall pose because it’s really just that - you are literally up against the wall.

What you will need:

• Legs
  
• A sore back and painful feet
  
• Some anxiety
  
• A wall
  

To begin - set up a comfy area near your wall of choice. If you happen to have your bed near a wall, the bed can also be used as your base (I personally think the hard floor is better for my back, but try both and see which suits you).

Once your space is all comfy, sit facing the wall, and shimmy your hips as close as you can to the wall. Either lie back first or walk your legs up first, but you want to be in an L-shape with your hips right at the place where the wall and the floor/bed meet. 

Then it’s time to make any adjustments to your comfort level. For example, putting a pillow underneath your head, or a light blanket over your body. 

Let your arms rest out to the side of your body, with your palms up. You can also try your left hand on your heart, and your right hand on your belly. Sometimes it can also be really nice to extend your arms up to the ceiling too, straight arms with relaxed hands or wrists. 

Now, just focus on your breathing. Often we favour the inhale or exhale, but there is an equal breathing exercise that is proven to lower the stress hormone, cortisol, in the body - and it’s so easy. Just inhale for the count of four, and then exhale for the count of four. I like to inhale and exhale through my nose, but try it out of your nose and your mouth and see what feels better to you. If your temperature is warm, exhale out of your mouth to release heat. Otherwise, if it’s cooler, exhale through your nose and retain your heat.

Let your legs be strong but relaxed, and allow your feet to be floppy. You should feel really comfortable. If your pelvis, hips or lower back are already taking strain, put a pillow or rolled towel under the lowest part of your spine for support. Try to stay in the pose for at least five minutes for optimal benefits.

To come out of the pose, go slowly. You will need to be gentle with yourself, start to bend your knees to your chest and chill there for a while. Then move away from the wall in whatever feels more natural for you. This is also a really nice way to schedule in some much-needed ‘you time’.

Here are some benefits of the up-the-wall pose:

Relaxation

With your back on the floor and legs up, combined with controlled breathing, literally leads to a ‘slowing down’ process in your body. This then lowers the heart rate, which begins a full body relaxation response, and that is what lowers anxiety and stress, as well as insomnia.

Facilitates venous drainage and increases circulation

Lifting the legs promotes drainage so there is no excess fluid build-up. The gravity helps your circulation by helping the blood to travel back to the heart.

Soothes swollen or cramped feet and legs

Lifting your legs or feet above the heart has long been known as an effective treatment for reducing swelling and pain in all the lower extremities. This can really help you to recover from flying, physical activity or from the negative effects of sitting or standing during the day.

Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar (lower) spine, which will lengthen and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll feel aswell in your hamstrings.

Relieves lower back tension

Pressure is released from the spine in a supine (back on the floor) position, especially on a bed or cushion, relieving the back from mild strain.

Pelvic Floor Relaxation

The pelvic muscles naturally release and relax in this position (more so with a cushion or yoga block under your pelvis), which makes it a great and very positive exercise for a tense pelvic floor. While I was checking out the benefits of this great pose online, I found this and had to share. I say, give it a go, the worst thing that could happen is you spend five minutes without a cellphone in your hand.

Studies have shown that restorative yoga poses, specifically with the legs up the wall pose, can be beneficial for those suffering from the negative effects of:

• Chronic Pain 
• Venous Disease (e.g.varicose veins)
• Cancer
• Menopause
• Restless Leg Syndrome
• Metabolic Syndrome 

Let me know how you feel after trying this life-hack out and feel free to share your remedies on how to cure back aches.