Follow us with the blue words on it! Do you have lumbago after sitting for a long time?! Don’t underestimate this low back pain.
If you don’t pay attention, it may become a problem such as lumbar disc herniation.
I really need to get up and exercise! Lumbar pain, first of all, is the lack of lumbar activities.
Sitting there all day, the lumbar spine bears a lot of pressure.
It’s strange if it doesn’t hurt! Secondly, the core strength is not enough.
We should learn to use the core strength to protect and stabilize the lumbar spine.
Lumbago sleep is also to pay attention to skills Oh! Most people feel uncomfortable lying flat with low back pain, so why not try sleeping like this: when it comes to relieving low back pain, yoga is the most suitable one.
Yoga has activities in all directions of the spine, as well as core stability exercises.
Today, I recommend 6 simple movements for you to try after work.
These six movements, seemingly simple, combine the strengthening of the lumbar muscle, the strengthening of the core of the abdomen, the flexibility of the lumbar spine, the twisting of the lumbar spine, and the extension of the lumbar spine.
Six yoga movements to relieve low back pain ↓↓↓ 1.
The Sphinx variant lies down, supports the ground with small arms, extends the spine, sinks the shoulders, and the feet are the same width as the hips.
Straighten the legs, stretch the backs of the feet, lift the right leg up, and at the same time extend backward, keep 10 breaths, and change sides 2.
Lie on the back, lift the legs up, and keep the core of the ground stable with both hands on both sides of the body, keep the waist close to the ground and the legs close together, hook the feet, and lift the legs up to maintain 90 degrees for 1 minute 3.
The baby kneels on the knees, The knees are slightly wider than the hips, and the toes are close together.
The hips sit on the heels, and the body lies on the thighs.
The hands are extended forward, and the forehead is pressed to the ground for 1 minute.
Cat stretching is a very good spine warm-up exercise.
Kneel on the ground, align the hips, lower legs and ankles on the ground, and put the hands on the ground.
Align the shoulders, exhale, lower the head, and bow the back.
The upper back is full of inspiration, the lumbar spine is sinking, the spine is extended, and the clavicle is extended.
Look at the top and repeat 10 times, Bend your knees, put your knees together, touch the ground on the right, open your hands, turn your head to the left, keep it for 1 minute, and change sides.
6.
Down dog down dog pose can stabilize the core, lengthen the lumbar spine, and strengthen the muscles around the spine.
From baby pose, step on the ground with both feet, pull your abdomen in the same width as your hips, lift your hips up, and keep your hands and back in a straight line for more than 1 minute.
It is really effective to relieve low back pain.
It is recommended to practice regularly, not only does your waist pain disappear, It can also reduce the fat around the waist and strengthen the spine! Let’s go after we’ve seen everything 👍。.