According to statistics, 80% of people will experience low back pain in their life
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Some patients with low back pain will occur repeatedly, seriously affecting work and life
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In recent years, low back pain is becoming younger
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Low back pain is no longer the “patent” of the elderly
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Not only the office workers, but also some students often shout “low back pain”
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What are the causes of low back pain? 1
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The waist is cold
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The waist was attacked by cold for a long time
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Results in local blood gas circulation is not smooth, circulation is blocked
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2
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Incorrect sitting position
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Sitting for a long time and incorrect posture will exert certain pressure on the waist
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In the long run, lumbar strain is excessive, and lumbar disease may occur
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3
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The body function degenerates
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The loss of calcium in the elderly leads to osteoporosis, osteopathy, arthritis, and low back pain
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4
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The back is overburdened
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The back bears the huge pressure for a long time, overload carries the thing
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5
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Wear high heels
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Wearing high-heeled shoes for a long time can lead to imbalance of lower limbs and acute lumbar sprain
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6
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Lumbar injury
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Accidentally sprained the waist, leading to congestion in the waist, did not seek medical treatment in time
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A person needs to use the most strength, is from the waist strength
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Therefore, the problem of low back pain must not be ignored! Knowing the causes of low back pain, we can prescribe the right medicine, such as not living in too wet places, paying attention to the correct posture of standing and sitting, reducing the time of wearing high heels, and so on
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In addition, moderate exercise is essential! Appropriate exercise, and gradually enhance the strength of the waist and abdomen muscles, so that muscle strength to share the pressure and weight of the lumbar spine, to put a layer of armor on the lumbar spine! Yoga is the first way to relieve waist pain
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A set of Yoga sequence to improve low back pain, easy to do, let’s have a look! Cat and cow pose: 1
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Shoulder perpendicular to wrist, hip perpendicular to knee 2
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Enter cat and cow pose, exhale, with chest arch and back retracting core 3
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Inhale, head up and extend spine, practice 8-10 times dog pose: 1
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Exit from cat and cow pose, enter dog pose 2
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Thigh perpendicular to ground, core tightening 3
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Spine extending, hands extending forward 4
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Stay 8-10 breaths, prone twist: 1
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Lie prone on yoga mat 2
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Inhale, side to the right side, right hand to the ground 3
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Exhale, turn left waist to left foot landing 4
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Open chest, stay for 1 minute, then change to the other side of the dog: 1
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Turn from prone position to dog position 2
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Stay in dog position for 5-8 breaths, stand and bend forward: 1 Start your feet and swing your upper body from left to right
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4
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Stay for 8-10 breathing bridges: 1
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Bend forward from standing and lie on the mat
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2
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Bend your knees with your legs perpendicular to your heels
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3
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Put your hands on both sides of your body and inhale
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4
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Exhale to tighten your core and lift your hips
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5
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Stay for 5-8 breathing happy baby: 1
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Exit from bridge and enter happy baby
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2
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Pay attention to shoulder relaxation, Back, buttocks close to the ground 3, core tight, stay 1-2 minutes, eye of the needle: 1, from the happy baby out, into the eye of the needle 2, right foot back close to the left thigh, shoulder relax 3, core tight, stay for 8 breaths, change sides Cradle: 1, from the eye of the needle out, straight legs forward 2, exhale to tighten the core, bend the knees close to the abdomen 3, hands around the calf push forward, rolling back and forth Back 4, stay for 8-10 breaths, sit and twist: 1, exit from the cradle, sit and stand slowly on the mat 2, legs straight forward, bend the right knee to the outside of the left thigh 3, left hand on the outside of the right knee, body twist to the right 4, stay for 1 minute to change the other side of yoga, not only can be used to reduce fat and shape, but also has a good effect of physical therapy, especially for relieving waist pain
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Spend a little time every day doing this yoga pose, let your “old waist” quickly return to a young state! ▼—
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