Follow us with the blue letters on it! In recent years, low back pain has no longer been the patent of the elderly, and according to survey results, young people are also experiencing various troubles of low back pain! If low back pain is not taken seriously for a long time, it is very likely to evolve into lumbar disc herniation! The two main culprits causing low back pain are mainly attributed to long-term poor posture, such as improper posture, prone to chest and hunchback muscle strain, and prolonged sitting being the biggest culprit.
So how to improve low back pain? Today, the editor has prepared a yoga sequence to improve low back pain.
Let’s take a look together! 01.
Cat Ox Pose: Shoulder perpendicular to wrist, hips perpendicular to knee, enter Cat Ox Pose.
Exhale, with chest arched back and core closed, inhale, head up and extend spine, practice 8-10 times.
02.
Dog Pose: Exit from Cat Ox Pose, enter Dog Pose thigh perpendicular to ground, core tightened and extended spine, hands extended forward and stay 8-10 breaths.
03.
Lie prone and twist on a yoga mat, inhale with hands flat on the ground, body sideways to the right, and right hand on the ground, exhale, Twist the left waist and turn the left foot to the ground, open the chest cavity, and stay on the other side for 1 minute.
04.
Twist and exit from the prone position in the downward dog position, and enter the downward dog position to stay in the downward dog position for 5-8 breaths.
05.
Stand forward bend and exit from the downward dog position.
Pay attention to tightening the core of the legs before moving forward, hold the elbows of both hands together, and start the base of the feet.
Swing the upper body left and right for 8-10 breaths.
06.
Bridge position to exit from the standing forward bend, and lie on the cushion with both legs bent knees, Knees perpendicular to the heels of the feet, hands placed on both sides of the body, inhale and prepare to exhale, tighten the core, hold the hips straight up for 5-8 breaths.
07.
Happy Baby pose exits bridge pose, enter Happy Baby pose, pay attention to shoulder relaxation, waist back and buttocks close to the core, stay for 1-2 minutes.
08.
Needle Eye pose exits Happy Baby pose, enter Needle Eye pose, right foot back is pressed on the left thigh, shoulder is relaxed, core is tightened, stay for 8 breaths, and then switch sides.
09 Exit the cradle position from the eye of the needle position, straighten your legs forward, exhale and tighten the core, bend your knees close to your abdomen, wrap your hands around your calves, and roll your back back back and forth for 8-10 breaths.
10.
Twist your legs from the cradle position, slowly sit on the mat, straighten your legs forward, bend your right knee to the outer side of your left thigh, and place your left hand on the outer side of your right knee.
Twist your body to the right and stay on the other side for 1 minute.
In addition to regularly practicing this yoga routine to improve low back pain, Daily attention should also be paid to not sitting for too long, and maintaining a correct posture is the best way to prevent low back pain! After reading everything, take a look before leaving.
.