Lumbar muscle strain is a small problem that people overuse the waist when bending over to work with load. Although the problem is small, it hurts or aggravates, and it is still annoying.
The waist is the connecting part of the body and bears great pressure. Agree that bending for too long, continuous tension of waist muscles, long-term local stimulation will form aseptic inflammation.
To relieve low back pain and make the waist less problematic, you can prevent lumbar muscle strain by moving the waist. Several yoga poses and regular practice can appropriately relieve the symptoms of low back pain.
Goddess style
Goddess posture can help us relieve backache, activate the spine and rejuvenate the spine and back when we are sitting and working all day.
1. Prepare a yoga mat, stand in a mountain posture, and spread your legs wider than your shoulders.
2. Squat down and form a 90-degree thigh. Stand on tiptoe.
3. Make a perfect handprint on the left and right sides of the chest, reach your right hand to the top of your head, and make a perfect handprint on the top of your head.
Lateral extension of riding
Transverse stretching can fully stretch the waist and reduce the pain in the spine. Many bodybuilders in parks also use this pose to warm up and relieve fatigue.
Stand in a mountain posture with your left leg striding forward and your right leg kneeling on the ground. Hold your body with your right hand, turn left at the same time, stretch your left hand upward, stretch your spine, and move your back and waist. Look ahead. Stick to it for 30 seconds, and you can change sides and practice again.
On the basis of the above riding lateral stretching poses, practice riding torsional stretching. The operation is as follows:
Standing in the mountain posture, take a step forward with your left leg, straighten your right leg backward and stand on tiptoe. At the same time, put your hands together and make a prayer handprint on your chest. Put your right elbow on your left knee, twist your head up and close your eyes to prevent high intraocular pressure. Hold on for 30 seconds and you can change sides and twist.
Stand and bend forward.
Bending in front of the station is a cliche, which is a simple posture to exercise the waist. It is easy to learn and do, and beginners can do it simply.
1. Stand in a mountain posture, stretch your spine and open your shoulders.
2. Bend forward, keep your spine straight and keep your hands as close as possible to the yoga mat.
3. Beginners can bend their knees half or bend them 90 degrees directly.
The most important action to relieve lumbar muscle strain is not to sit for a long time and not to keep the same posture for a long time. Choose a suitable chair in the office. The chair should give enough support to the waist and keep the waist slightly forward.