With the development of science and technology, all work is sitting in the office
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Maintaining one action for a long time is bound to lead to low back pain
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However, in daily life, it is inevitable to ignore small pain, so it gives a great opportunity for difficult symptoms such as lumbar disc herniation
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Low back pain, first of all, the waist activity is not enough
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Sitting there all day, the lumbar spine bears great pressure; Secondly, the core strength is not enough, which can not well protect and stabilize the lumbar spine
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Yoga is best for relieving low back pain, because yoga has the action of stretching the spine in all directions and the core stability practice
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Here are 6 simple yoga moves to help you relieve your waist pain
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1
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Cat stretch 1111 this is a very good spine warm-up and activation exercise
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Steps: small table preparation, with shoulders directly above hands, hips in line with knees, and feet hooked back or close to the ground; Inhale, sink your waist, slightly raise your hips, extend your spine upward, open your chest, and look up obliquely; Exhale, lower your head and arch your back to your tailbone, keep your upper back full and upward, and keep breathing for 10 minutes
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2
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Step 1111 of human Sphinx variant: lie prone on the cushion surface, with both feet the same width as the hip and small arms supporting the ground; Inhale, extend the spine, slightly raise the head upward, sink the shoulder, and lift the right leg far upward at the same time; Hold 10 breaths, then change sides
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3
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Step 1111 of infantile pose: kneel and stand on the cushion surface, the knees are slightly wider than the hips, the toes are close together, the hips sit on the heels, and the body is close to the thighs; Extend your hands forward with your forehead on the ground
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4
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Step 1111 of downward dog pose: enter in baby pose (the feet are the same width as hips) and hook the feet back; Inhale, push with your hands, push your feet up your hips; Exhale and lower your heels, slightly retract your ribs, and breathe for 10 minutes
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5
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Supine leg lifting 901111 steps: lie on your back on the cushion surface, put your hands on both sides of your body to support the ground, keep the core stable, and keep your waist close to the ground as much as possible; Keep your legs together, hook your feet back, bend your knees, thigh surface close to your abdomen, and then push your legs straight up to 90 degrees from the ground; Hold 20 breaths
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6
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Step 1111 of spinal torsion: lie on your back on the ground, open your hands horizontally, inhale, put your knees together, bend your knees and step on the ground; Exhale your knees to the right ground, turn your head to the left extension line, breathe for 20, and change sides
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The above six movements, seemingly simple, integrate the strengthening of lumbar muscles, the flexibility of lumbar spine, the torsion of lumbar spine, the extension of lumbar spine and so on
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It is very effective to relieve low back pain, reduce waist fat and strengthen the spine
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Let’s practice together
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