As the saying goes: some people are alive, but the lumbar spine is dead! Isn't that what young people are talking about now? Research shows that 80% of young people are experiencing back pain, and more than 60% of them will relapse. Even if it gets better at a certain moment, as long as the behavior is improper, it will recur, and the people with low back pain are getting younger and younger ... Low back pain is no longer an exclusive disease of the elderly, but also happens to young people. There are many reasons for young people's low back pain, including sedentary, long-term professional standing, and long-term high-intensity work of office workers. There are also some diseases that cause backache, which are also common causes: fatigue caused by excessive muscle use, musculoskeletal degradation, discomfort caused by overweight, sports injury, spinal diseases and so on. China Yoga Alliance replied:

Don't worry too much about backache. As long as you have good living habits, correct walking, sitting and posture, and strong bones and muscles, you can reduce the occurrence of backache.

So today, I will introduce a set of postures to help you improve your walking, walking and sitting posture, help you eliminate backache, maintain your waist, and make your waist no longer uncomfortable, even if it is lumbar muscle strain!

1. Hip bridge

Hip bridge is a necessary posture for hip training, but it is also one of the classic postures for waist training. Posture mainly supports the body with shoulders and hips as the leading forces, and mobilizes biceps femoris and quadriceps femoris as the auxiliary forces to train gluteus maximus, lumbosacral muscles and shoulder and neck. Therefore, the gluteal bridge is chosen as the posture to relieve low back pain, and the practice method is as follows:

A. Start lying on your back, straighten your legs forward, keep your feet on the ground, and naturally put your hands on your sides; B bend your knees, lift your feet, put your feet on the ground, stand on tiptoe, put your shoulders on the ground, hold your hips with your hands, bend your elbows, hold your hips off the mat with your arms, and mobilize muscles such as gluteus maximus, hamstring and erector spinae.

C. Move your waist, go to heaven, keep your posture for 30 seconds, and go back to rest on your back.

Step 2: Tree Style

Tree is also one of the basic poses. Through standing exercises, you can improve and strengthen your body's balance ability. When practicing, it is required that the lower plate should be stable and the sole of the foot should land, which can strengthen the strength of the ankle and leg. The upward stretching arm can tighten the muscles of the chest and back, correct the curvature of the spine, eliminate low back pain and flexible shoulders.

Practice method:

A. Starting from the mountain posture, straighten your back, open your shoulders, and naturally put your hands on your sides; B) Lift the right leg and bend it, put the right foot at the knee position of the left leg, keep the posture and straighten the hip position; C. Keep your left foot on the ground, keep your hands in harmony, close your palms, and raise your arms straight above your head; D. Hold the pose for 30 seconds and take a deep breath, then put down your arms, separate your palms and straighten your right leg; E. Go back to Yamagata and practice on the other side.

Low back pain will get worse if you don't pay attention, so you must pay attention to relieve back stiffness and maintain your spine and waist.