Do you often have pain in your lower back? Do you sometimes have low back pain and can’t get out of bed in the morning? Or if something falls to the ground, it’s hard to bend down and pick it up? Or is the lower back discomfort caused by sitting at the desk for a long time or sitting in the car for a long time due to daily work? Yoga practice is very beneficial for the lower back
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Through effective practice, it helps to stretch and strengthen the muscles supporting the back and spine
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Yoga can not only reduce low back pain, but also prevent it in the future
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Practice these yoga postures to release tension in your lower back and strengthen the muscles that support your spine
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1
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The cat and cow pose can smooth the blood flow of the spine, maintain the spine, relieve back pain and pressure, and land on all fours
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Inhale with both hands under the shoulders, push the ischial chest upward, look forward and exhale to arch the back of the spine and lower the head
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2
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Extend the spine in downward dog pose, open the back and improve the pain
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Enter from the hero’s forward bend, put both hands on the yoga mat, step on the floor and push The buttocks are backward and upward, the back is stretched toward the buttocks, the head is relaxed and keeps 8 breaths 3, standing forward and bending the lower back is elongated, which helps to release the pressure
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Standing, breathing in, the spine is extended upward and expiratory, folding the body forward and downward, encircling the arms, making the upper body close to the ground, the knees can be slightly bent, the head and neck are relaxed and keeps 8 breaths 4, the low Cobra style improves neck and back pain and reduces pain Lie prone with light pressure and anxiety, hold your hands on both sides of the chest, keep your elbows clamped, exhale, look up at the front of your upper body, keep 5 breaths 5, open your buttocks in pigeon style with one leg, stretch your hip flexors, help to relieve low back pain, step forward with your left leg, put the cushion in front of your left leg, straighten your right leg backward, press your instep to the ground, put your elbows on the ground, relax your head, keep 8 breaths, change sides 6, and twist on your back Lower back pain relief, muscle relaxation supine, legs straight forward bending left knee, close to the chest right twist, fall on the right pillow, shoulders close to the ground, head to the left to maintain 8 breathing, side 7, knee chest touch to relieve lower back pain and gastrointestinal discomfort supine, lying flat on the yoga mat, knees bent, around the knee can be left or right or rolling back and forth to maintain 5 breathing 8, baby style Stretch back, deepen back space, release tension, kneel position, knees slightly wider than hips, buttocks sit on heels, extend body forward, arms straight forward, keep 8 breathing
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During the exercise, you can use more aids to help you better stretch your body
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