1. Divide the waist into yin and yang: Sit with your hands akimbo, the tiger's mouth facing down, your thumbs forward, and the other four fingers close together and stick to your waist. Apply the four fingers together from the lumbar spine to the upper and outer sides of the waist for about 50 times;
2. Rub your back, take a prone or standing position, put your palm on your back, and rub it up and down for about 50 times;
3. Knocking on the back: Take a sitting or standing position, make a fist with both hands half-clenched, and gently knock on the back with the radial side of the fist, knocking up and down for 20- 30 times.
4. Pressing Renzhong: Take a sitting position and rub Renzhong point with the tip of your left or right middle finger for 1- 2 minutes;
5. Point the Weizhong point: Take a sitting position, point the Weizhong point on both legs (behind the knee joint and in the center of the fossa) with the fingertips of both hands, and press 1- 2 minutes to make the pressed part feel sour, numb and swollen.
Question 2: Can yoga relieve low back pain? Yoga is a gradual exercise. If you are a person with a bad waist, it is recommended not to do bridge or other bending movements.
What if I twist my waist while practicing yoga? * * * method
1. Roumingmen point: Mingmen point is located in the depression under the spinous process of the second lumbar vertebra, opposite to the anterior umbilicus (Shenque point). Make a fist with your right hand or left hand, put the protrusion of the metacarpophalangeal joint of your index finger (fist tip) on Mingmen point, press and knead it clockwise for 9 times, then press and knead it counterclockwise for 9 times, and repeat the operation for 36 times. Intentionally guarding Mingmen point. Rubbing this acupoint every day has the functions of warming kidney, strengthening yang and benefiting waist and spine.
2. Knead Shenshu point: Shenshu point is under the spinous process of the second lumbar vertebra at the waist 1.5 inch, which is flush with Mingmen point. Make a fist with both hands, put the protrusion of the metacarpophalangeal joint of the index finger on the Shenshu points on both sides, press and knead it clockwise for 9 times, then press and knead it counterclockwise for 9 times, and so on for 36 consecutive times. Observe Shenshu point. Rubbing this acupoint every day has the functions of nourishing yin and strengthening yang, tonifying kidney and strengthening waist.
3. Yaoyangguan point: Yaoyangguan point is located in the depression under the spinous process of the fourth lumbar vertebra. Make a fist with your left hand or right hand, put the protrusion of metacarpophalangeal joint of your index finger on Yaoyangguan point, press and knead it clockwise for 9 times, then press and knead it counterclockwise for 9 times, and repeat for 36 times. I intend to keep Yaoyang Pass. Du meridian is Yang meridian, and this point is the key point. Rubbing this point every day has the functions of dispersing yang, strengthening the waist and knees and benefiting the lower body.
4. Kneading Yao Yan Point: Yao Yan Point is 3.8 inches below the spinous process of the fourth lumbar vertebra, which is in line with the collection and arrangement of Yaoyangguan Point Medical Education Network. Make a fist with both hands, and put the protrusion of the metacarpophalangeal joint of the index finger on the waist and eye points on both sides. First press and knead it clockwise for 9 times, then press and knead it counterclockwise for 9 times, for 36 consecutive times. I want to keep my waist and eye points. Rubbing this acupoint every day has the functions of promoting blood circulation, dredging collaterals, strengthening waist and benefiting kidney.
5, waist activity: hands rub each other hot, hands akimbo, thumb in front, four fingers on the two Shenshu points, first rotate the waist and buttocks clockwise for 9 times, then counterclockwise for 9 times, for 36 consecutive times. Try to relax your waist. Exercising the waist and buttocks every day has the functions of relaxing muscles and promoting blood circulation, dredging joints and strengthening waist muscles.
6. Beat the Yaoyangguan point: make a fist with four fingers, relax the wrist, and hit the Yaoyangguan point under the spinous process of the fourth lumbar vertebra 36 times with the back of the fist. I intend to keep Yaoyang Pass. Lightening this point every day has the effect of tonifying yang and strengthening the waist and knees.
7. Take Weizhong point: Weizhong point is in the middle of the horizontal stripes of Yueguowo behind the knee joint. Rub your hands hot, and rub them at the same time (balance with your thumb and other four-fingered fingers) for about 1 minute. Acupuncture and Moxibustion Dacheng says: "Seek from the waist and back". Rubbing this acupoint every day has the functions of relaxing muscles and activating collaterals, relieving spasm and relieving pain.
8. Beat the waist and sacrum: Hold the thumb with both hands and four fingers to form a fist, beat the waist and both sides of the spine to the sacrum with the back of the fist rhythmically, and hit each side 36 times. I intend to keep the lumbosacral part and relax it. Beating lumbosacral every day has the functions of promoting blood circulation, dredging collaterals and strengthening tendons and bones.
9. Waist rubbing: rub your hands and get hot. Rub the palms close to the waist and both sides of the spine, and rub the waist back and forth in a straight line 1 time, continuous cropping 108- 180 times. It is expected that the heat in the waist will become stronger and stronger, reaching the whole waist. Rubbing the waist every day has the functions of promoting qi and blood circulation, warming meridians and dispelling cold, strengthening the waist and benefiting the kidney. Waist health care * * *, once a day in the morning and evening, persevere, and you will definitely see the effect.
Question 3: What kind of yoga can cure low back pain? Cats can move to the lumbar spine. If it is a slight intervertebral disc problem, cobra pose can be done to improve the pain. It is recommended to have a professional coach. Yubo healthy
Question 4: Can people with low back pain practice yoga? Hello, practicing yoga combined with breathing exercises, stretching and strength exercises for muscles in different parts of the body can relieve neck, shoulder, waist and leg pain to varying degrees.
I hope I can help you, thank you!
Question 5: Is it suitable for people with low back pain to practice yoga? What is the cause of low back pain? How can you draw a conclusion if you don't understand the reason? Can you practice?
Question 6: The reasons why Zhang Huilan yoga treats low back pain can be roughly divided into the following five types.
One of the causes of low back pain: it is caused by diseases of spinal joints and their surrounding soft tissues. Such as lumbar muscle strain, myofibrositis, local injury, bleeding, edema, adhesion and muscle spasm caused by contusion and sprain.
The second cause of low back pain: due to spinal lesions. Such as rheumatoid spondylitis, hyperosteogeny, tuberculous spondylitis, spinal trauma and lumbar disc herniation.
The third cause of low back pain: spinal cord and spinal nerve diseases. Such as spinal cord compression, acute myelitis, radiculitis and spinal cord tumor.
The fourth cause of low back pain: diseases of internal organs. Such as nephritis, urinary tract infection, urinary calculi, cholecystitis, cholecystolithiasis, pancreatitis, gastric and duodenal ulcer, prostatitis, endometritis, adnexitis and pelvic inflammatory disease. Tumors can also cause lumbosacral pain, and female patients are often accompanied by corresponding gynecological symptoms.
The fifth cause of low back pain: due to mental factors. For example, hysteria patients may also complain of lumbar diseases, but there are no objective signs, or objective examination and subjective narration can not be explained by physiological anatomy and pathological knowledge. This kind of back pain is often a sign of hysteria.
Question 7: What should I do if my back hurts after sitting for a long time? The three relaxation methods of yoga all say that the combination of work and rest is good for health, but we find that most of the ancient urban women are typical OL-type, sitting most of the day. Don't ask, the long-term result will only be backache, leg pain, cervical fatigue, and even more serious cases will lead to paravertebral protrusion. In this regard, I advocate that friends take precautions as soon as possible and relieve them in time. The cold winter is always daunting. Even if you go to a nearby gym, most of the time you just feel excited and do nothing. In this regard, I suggest that my friends decide on yoga activities, which are suitable for exercise at home. 1, locust practice method: prone, feet open shoulder width, arms separated from the body about two fists wide; Inhale, lift your limbs, keep your body as high as possible from the ground and your limbs are the same height; Breathe evenly and hold on for a while; Exhale, fall back to the ground and relax. 4~6 groups can be repeated. Training effect: It is very effective in strengthening the muscles of the back, buttocks and buttocks, and can better protect the spine and prevent its functional degradation. 2, cobra pose practice method: prone, feet open shoulder width, hands on both sides of the chest; Inhale, hold your hands on the ground, stretch your spine one by one, raise your head and straighten your elbows; Exhale, the whole spine bends backwards to maximize; Breathe evenly and keep it; Inhale, head backwards first; Exhale, bend your elbow and slowly fall back to your upper body. Lie prone and relax. Exercise effect: accelerate blood circulation around the spine, moisten and soften the spine, and guard against spinal decay and diseases. 3. Spine torsion training measures: sitting posture, knees bent, left leg up, right leg down, right heel placed on the ground outside the left hip, left foot stepped on the ground outside the right knee, right elbow pressed on the outside of the left knee joint, and left arm hugged the right waist from behind; Inhale, the spine stretches upward and breaks straight; Exhale and twist completely to the left. Inhale and return to the center; Exhale and relax your limbs. The opposite is the same. Training effect: relax and adjust the spine, relieve fatigue and stiffness on weekdays, make blood flow back to the spine area and moisten the spinal nerves. The work pressure is getting bigger and bigger. Besides eight hours of abnormal work, many friends often work overtime. The weather of sedentary low back pain is getting worse and worse, and I am eager for friends to pay attention. I'm tired after taking a hot bath when I get home. Do more * * *, and do more exercises that help relieve fatigue.
Question 8: What kind of yoga can relieve low back pain? Six yoga moves to relieve low back pain are a common disease, mostly manifested as unilateral or bilateral low back pain. There is muscle spasm in the pain area, often accompanied by limited lumbar motor function, which seriously affects bending over, getting on and off the bed, etc. Some chronic low back pain is also related to weather changes, and it often gets worse after catching cold or raining. Chronic low back pain can be caused by many reasons, such as acute lumbar sprain not cured in time, chronic injury of lumbar soft tissue, lumbar diseases and so on. Traditional Chinese medicine believes that chronic low back pain is related to kidney deficiency and pathogenic wind, cold and dampness. Self-help can prevent and treat chronic low back pain, which is introduced as follows:
1. Divide the waist into yin and yang: Sit with your hands akimbo, the tiger's mouth facing down, your thumbs forward, and the other four fingers close together and stick to your waist. Apply the four fingers together from the lumbar spine to the upper and outer sides of the waist for about 50 times;
2. Rub your back, take a sitting or standing position, put your palm on your back, and rub it up and down for about 50 times;
3. Knocking on the back: Take a sitting or standing position, make a fist with both hands half-clenched, and gently knock on the back with the radial side of the fist, knocking up and down for 20- 30 times.
4. Pressing Renzhong: Take a sitting position and rub Renzhong point with the tip of your left or right middle finger for 1- 2 minutes;
5. Point the Weizhong point: Take a sitting position, point the Weizhong point on both legs (behind the knee joint and in the center of the fossa) with the fingertips of both hands, and press 1- 2 minutes to make the pressed part feel sour, numb and swollen.