What is the back pain after practicing yoga? Yoga is a kind of exercise that many people can practice, which is good for health. Practicing yoga can achieve the effect of slimming, shaping and beauty beauty. Some people will have symptoms of low back pain after practicing yoga, so what about low back pain after practicing yoga? Read this article to find out the answer.

How is yoga backache? 1 1, practice time is too frequent.

Some people who are new to yoga show great interest in yoga, so they often practice it, and some even practice it every day. Excessive practice will lead to lumbar muscle strain, so it is best to practice yoga step by step.

2. Excessive lacing

Support is a good preparation activity. Moderate stretching can promote blood circulation, but yoga is different from stretching. Although there are many stretching exercises in yoga, excessive stretching in practice will relax the ligaments of the body and naturally cause waist pain.

3. The strength of abdominal core muscles is not enough.

When practicing yoga back bending, the strength of abdominal core muscles is not enough, and the lumbar spine will be needed to bear most of the body weight. For example, when practicing Japanese worship, it is basically by the abdomen. If the abdomen has no strength, it may cause low back pain.

4, hip muscle tension

When practicing yoga, the muscles will collapse tightly, and the hip muscles will be tense, which will cause pressure on the lumbar spine. After long-term practice, you will feel low back pain. This is mainly due to the contraction of gluteus maximus, which leads to the outward rotation of thigh bone, and this outward rotation squeezes sacrum and coccyx, thus causing pressure on lumbar spine and causing pain.

5. Don't pay attention to waist stretching after practice

Yoga backbends are basically performed by the spine, and 70% of backbends occur in the lumbar spine. If you don't pay attention to the stretching of the lumbar spine, it is easy to cause stress and low back pain.

How is the backache after practicing yoga? 2 How to recover from yoga backache?

1, correct the wrong posture

Many times, yoga hurts because of the wrong posture of yoga. There are two common wrong postures: excessive kyphosis and excessive lordosis. The correct posture should be that the lumbar spine remains neutral.

Step 2 move your waist

After practicing yoga, appropriate activities can be carried out on the waist, such as swinging the waist back and forth or twisting the waist to promote blood circulation and relax the muscles of the waist, thus reducing the pressure on the waist and relieving pain.

Step 3: Hot compress the waist

If the waist pain is caused by excessive intensity of yoga practice, you can use a hot towel to compress the waist, which will help promote local blood circulation, accelerate the decomposition of lactic acid and relieve the waist pain.

Step 4 massage the waist

Simple massage and rubbing the waist can relax the muscles of the waist, accelerate the decomposition and discharge of lactic acid, and accelerate the blood circulation of the waist, which is also good for relieving back pain.

Specific practice: sitting posture, two hands and five fingers together, placed on the left and right posterior lumbar vertebrae, palms inward, slowly rubbing up and down until the heat is released.

Step 5 go backwards

Walking backwards can exercise the muscles of the lumbar spine and enhance the stability and flexibility of the lumbar spine. The lumbar spine, which is used to walking forward at ordinary times, can be relaxed by walking backwards. Moreover, walking backwards can keep the muscles of the waist tense and relaxed, thus improving the blood circulation of the waist and helping to relieve back pain.

When walking, be careful not to bend your knees, relax your waist, make fists with your hands, wrap your thumb with your four fingers, and swing your arms naturally. Retrograde about 100 to 200 steps each time, and walk 2 to 3 times a day.

6. Do yoga exercises to relieve low back pain

In yoga practice, there are actions to relieve back pain, such as iceberg and waist rotation. The specific method is as follows:

(1) Iceberg style

Stand up straight and sit cross-legged Inhale for 3 seconds, then straighten your arms to the left and right, palms up, and lift them from the side to the top of your head. Exhale for 3 seconds, twist your upper body 90 degrees to the right and hold your breath for 6 seconds. Then inhale for 3 seconds and turn your upper body back to its original position. Exhale for 2 seconds, palms down, arms from the top of your head to your sides.

(2) waist rotation

Stand with your feet shoulder width apart, with your hands akimbo, rotate your waist clockwise and counterclockwise 1 time, and then rotate it alternately from small to large for 8 times.

7. Seek medical attention

If the lumbar muscles are injured or strained due to excessive stretching and wrong movements during yoga practice, there will be strong low back pain and even limited lumbar movement, so you need to seek medical attention in time.