Low back pain? It turns out that these 5 reasons are the Yin Yoga sequence to relieve back pain

2020-08-03 03:33:15 0 Comment 590 views
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The top 5 causes of low back pain. One: Wrong sitting posture. Wrong: The angle of back and thigh is less than 70°. Wrong: The angle of back and thigh

Low back pain is not a serious illness, it hurts to death. So, what are the causes of low back pain?

Five reasons for low back pain

Reason 1: Wrong sitting posture

Error: The angle of back and thigh is less than 70°

Error: The angle of the back and thighs is 90°

Correct: The back and thighs are about 135°, keep the natural curvature of the lumbar spine

Reason 2: The sleeping posture is incorrect

Error: Prone

Correct: Lying on your side, lying on your back

Reason 3: The posture of lifting heavy objects is wrong

Error: straight legs bend over to lift heavy objects

Correct: Bend your knees, squat down and lift heavy objects

Reason 4: Wear high-heeled shoes that are too high

Error: The heel is too high, causing the pelvis to lean forward and the waist to collapse , Squeeze the lumbar spine

Correct: heelAppropriate, the lumbar spine is not squeezed

Reason five: overweight

Error: too heavy weight will cause too much pressure on the spine, and compression of the lumbar spine will cause pain

Correct: Maintain a normal weight and not be overweight.

Friends with low back pain, it is recommended to practice Yin Yoga, which is slow and not easy to be injured, which can relieve back pain well.

Yin yoga practice to relieve back pain

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In this set of Yin Yoga, after practicing a pose, you will do a reverse pose to balance The body will not cause harm to the body.

1. Butterfly style


Low back pain? It turns out that these 5 reasons are the Yin Yoga sequence to relieve back pain


Butterfly pose:

Sit up, feet touching, knees apart, sinking down

Place the brick on top of the foot, and place the forehead on the brick , Grab the outside of the foot with both hands

Keep for 5 minutes

Reverse posture:

Sit up, hold your hands back on the ground

right Bend the knee, touch the inner side of the knee, calf, and ankle, align the knee with the right hip, and bend the knee at 90°

Bend, touch the left knee, calf, and ankle to the ground, knee 90°

Keep for 1 minute, change sides

2. Sit and stand forward flexion


Low back pain? It turns out that these 5 reasons are the Yin Yoga sequence to relieve back pain


Sit up and bend forward:

Sit up, stand with your feet apart, straighten your legs, and return your feet naturally

Place the brick in the middle of the knee, bend forward, and place the forehead on the brick

Hold for 5 minutes

Reverse pose:

Sit up, put your hands back on the ground, fingertips forward

Bend your knees and step on the ground with your feet, Align your knees and lift your hips upwards

Keep for 1 minute

3. Sphinx style


Low back pain? It turns out that these 5 reasons are the Yin Yoga sequence to relieve back pain


Sphinx pose:

Lie on your stomach with elbows on the ground, elbows aligned with your shoulders, and hold for 5 minutes.

If there is pressure on the waist, you can stay in the chest Put a pillow below

If your elbows are uncomfortable, you can put a yoga blanket under your elbows

If you want to increase the difficulty, bend your knees and keep your heels close to your hips

Or push your arms straight

Reverse posture:

Lie on your stomach, bend your right knee to the right, press the inner thigh, calf, and ankle on the ground

Bend your hands , Turn your head and look to the right

Keep for 1 minute, change sides

4. Horizontal hero style


Low back pain? It turns out that these 5 reasons are the Yin Yoga sequence to relieve back pain


Recumbent Hero Pose:

Knees together, ankles on the outside of the hips, lying on the back in folded On the blanket, open your hands to both sides, keeping5 minutes

If you need to increase the difficulty, remove the blanket

Reverse pose:

Support your elbows on the ground, align your shoulders with your feet and hips Wide, the abdomen is retracted, the body is in a straight line

Keep for 1 minute

5. Banana style


Low back pain? It turns out that these 5 reasons are the Yin Yoga sequence to relieve back pain


Banana pose:

Lie on your back with your right ankle above your left ankle

Grasp your right wrist with your left hand

Upper body and feet to the right, hold for 5 minutes, change sides

6. Supine twist


Low back pain? It turns out that these 5 reasons are the Yin Yoga sequence to relieve back pain


Supine twist:

Lie on your back with your legs wrapped around , The left leg is up, the knee is on the right side, and the hands are opened to both sides.

Keep for 5 minutes, change sides

7. Standing corpse style


Low back pain? It turns out that these 5 reasons are the Yin Yoga sequence to relieve back pain


Lie on your back with your feet open and hip-width apart

Open your hands and hold your palms facing up for 5-10 minutes.

Practicing yoga can relieve body pain very well. This set of Yin Yoga exercises recommended today is very gentle and simple. Suitable for beginners to practice.

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