Intervertebral disc herniation is suitable for yoga video practice, which yoga asana is good for low back pain?
- Which yoga postures are good for low back pain?
- For people with prolapse of lumbar intervertebral disc, which poses are suitable for yoga?
Which yoga postures are good for low back pain?
Low back pain mainly refers to the pain caused by muscle or ligament injury and strain in the lumbar spine and lumbosacral region. Sitting for a long time will not only lead to shortening and tension of the psoas major muscles and pain in the weakness of the hip muscles, but also to excessive compression of the lower back cone.
Today, I recommend 10 yoga exercises to stretch the lower waist and back, flexibly the back cone and relieve pain.
1-2, split legs, arms forward flexion + lower dog style
Stand in a mountain style with feet as wide as hips
Inhale and extend the spine and exhale the torso forward and downward
Put your hands around your arms and relax your waist and back
Keep 5-8 breaths
Put your hands in front of your body and open them as wide as your shoulders
Enter the lower dog position with the hips at the highest point
Extend your back and arms and keep 5-8 breaths
3-4, cat style + cow style
Start with the lower dog position, kneeling on the mat surface.
Open knees as wide as hips and hands as wide as shoulders
Exhale to include the back of the chest arch and extend the spine upward as far as possible
Inhale, raise your head and chest, and lead the spine to extend one segment after another.
Keep 5-8 breaths in each movement, exercise 3-5 groups
5-6, needle eye type + kowtow type
From the cat-and-bull style, pass the right hand under the left arm of the torso.
Face to the ground, left arm stretched forward
Keep 5-8 breaths and change to the other side
Return to the four-corner kneeling position and hold the heels with both hands in turn.
Keep your head on the ground, hips up, and keep 5-8 breaths.
7-8, heroic flexion + pigeon style
Kneel on the cushion and keep your feet together
Open the knees slightly larger than the hips and inhale to extend the spine
Exhale torso forward and downward, arms outstretched forward
Point on the forehead and keep 5-8 breaths
Return to kneeling and bend your right foot forward.
The calf is parallel to the ground and the left leg is straight back.
Keep your calves on the back of your feet and keep 5-8 breaths
9-10, exhaust + supine knee and chest
Lie on your back on the cushion, bend your knees, close to your abdomen
Put your hands around the front of the calf and keep 5-8 breaths.
Straighten your left leg down and keep your right knee close to your abdomen
Keep 5-8 breaths and change to the other side
Thank you for inviting me to answer this question! Low back pain practice which yoga asana is good, I will say three points, ① said, low back pain must go to the hospital to see a doctor, the right medicine treatment can not be delayed. Yoga is in the power to exercise, practice yoga, constantly exercise to make yourself sweat to achieve excellent training results! ② said, do yoga poses with low back pain, A → mountain arms up, feet apart, stand as wide as shoulders, abdomen tightened, upper body straight, kneecaps up, arms up (focus, stand and breathe steadily to achieve results). B → tree, you must stand firm, tighten your abdomen, straighten your back (thinking of something to pull you up), put the soles of your right foot on the inside and top of your left leg, and put your hands forward (focus on standing and imagining yourself as a poking pine tree). ③ said that these two movements require standing firmly, legs straight, upper body must be extended upward, against the wall (or next to the wardrobe at home), these are relatively stable, so that you can relax and practice yoga, but also relieve the low back pain! The above three points are my little suggestions!
Thank you for inviting ~ asanas are not recommended here for the time being. in line with the idea of thinking for you, I would like to digress.
Practicing yoga requires a lot of people's physical condition. If you don't have enough experience and don't have a teacher's professional guidance, you are advised not to imitate online videos or photos at home. First, if the action is wrong, it will increase the pressure on the waist and waist joints; second, the yoga information spread on the Internet is varied, the pros and cons are mixed, in short, please do not blindly pick to practice, people with no foundation had better hire a coach first, which is the safest and most effective way.
Finally, there is a saying that the most direct way to have low back pain is to see a doctor. If you are ill, you should see a doctor in time.
In fact, there are many kinds of low back pain. I often hear that members have low back pain. First of all, we should pay attention to which area of pain you are, such as lumbosacral neuropathic pain, lumbar quadratus muscle pain, post-pregnancy sequelae, lumbar disc herniation, and so on. When practicing yoga asana, you should find the wrong starting point at the beginning, remember not to do too much backbending, and you can do some more soothing asanas. Cat style, tiger style, lower dog style and so on. The following picture is to find the feeling of exertion in the thoracic vertebrae without using the waist.
This question is very professional, I can not answer, share the experience, people with low back pain should first go to the hospital to ask the doctor, whether the physical condition can exercise, if you can exercise and then consider the specific form of exercise and exercise intensity.
Secondly, I would like to talk about why there is low back pain, the daily sitting and walking posture, especially the incorrect sitting posture, sitting for a long time, does great harm to the lumbar vertebrae. In the exercise must be abdominal, mobilize the strength of the abdominal muscles can not only lose weight, more importantly, tighten the core muscles, avoid the waist force, can protect the lumbar vertebrae.
For people with prolapse of lumbar intervertebral disc, which poses are suitable for yoga?
Lumbar disc herniation is now a more common disease, also known as a modern disease, mainly caused by incorrect sitting and standing posture, not only the elderly will suffer from the disease, many young people, due to work reasons and so on are also suffering from lumbar disc herniation. So it is very necessary and important to cure lumbar disc herniation!
What is lumbar disc protrusion?
The lumbar intervertebral disc is mainly composed of nucleus pulposus, annulus fibrosus and cartilage plate. If the lumbar intervertebral disc is damaged to varying degrees, especially the nucleus pulposus, it may be very easy to be injured after degenerative changes, such as bending, flexion, etc., when external forces are needed, the fibrous ring of the intervertebral disc will be ruptured, and the nucleus pulposus tissue will protrude from the rupture in the rear or in the spinal canal, resulting in stimulation or compression of the adjacent spinal nerve roots, resulting in lumbar pain. A series of clinical symptoms such as numbness and pain of one or both lower limbs. The incidence of lumbar disc herniation is the highest at L4-5 and L5-S1, accounting for about 95%.
Symptoms that occur:
Low back and leg pain
Second, low back pain
Third, simple lower limb pain
IV. Muscle paralysis
5. Limitation of spinal movement
Lumbar vertebra training movement
Tail vertebra stretch: upper dog style
1. Bend over, straighten your feet and stick to the ground, landing on your knees to your thighs
2. Take the waist as the midpoint, straighten the upper body, support the ground with both hands, straighten and support the body
3. Extension of the spine, sinking of the shoulders, clamping of the arms, bending of the waist and straightening of the head.
4. Keep the hips close to the ground while keeping the lower waist and buttocks relaxed
One knee stretch: lie on your back and bend your legs
1. start lying on your back, with cushions on the caudal vertebrae, waist, rear buttocks, shoulders and the back of the head.
2. Bend your knees with the soles of your feet on the pad, with your hands naturally on both sides of your body, palms facing down
3. Lift the right leg up, start both hands around the right knee, and rest the heel on the knee of the left leg.
4. Maintain the asana for 30 seconds and change the left leg to lift.
5. First pull one knee joint until you feel the moderate stretch of the lower waist and buttocks, and repeat the same action on the other knee joint.
Middle lumbar stretch: worship style
1. Yoga kneeling position begins, the soles of the feet are straight, the feet are on the ground, and the knees are together
2. Bend your body forward, keep your back straight, stretch your hands forward, land your palms, open your shoulders, and press your back down
3. Adduction of abdomen, chest close to knee, keep asana.
4. Face the cushion and stretch the waist as much as possible.
Waist stretch: sit up against the wall
1. Prepare a chair, sit up straight with your hips close to the chair legs, Taiqi legs on the chair, and the edge of the chair just in the knee socket.
2. Put your hands on your head, lift your body up, and do sit-ups against the wall
3. Place your feet in a high position, put your arms behind your neck or chest, flatten your entire pelvis, and raise your head and shoulders.
4. Repeat 30 sit-ups.
Prone hip joint extension: Xiao Yanfei
Keep the knee locked while keeping the lower limbs 8-10 cm away from the bed.
1. Begin to lie prone with your elbows bent, palms on the mat and feet on the ground.
2. Chest, abdomen, to the front of the thigh stick to the ground, right foot up, foot back hook
3. The head is raised, the shoulder is opened, the chest is pressed, and the lumbar vertebra is extended.
Keep practicing the above poses every day, keep the left and right legs of each pose for 30 seconds to more, and repeat each pose for 3 groups.
My lumbar spine is so serious that sometimes I can't walk. Later, I talked to my teacher in yoga class about this problem. The teacher asked me to recommend these three asanas, and they were particularly effective in the treatment of lumbar spine problems.
After practicing for more than a month, I felt pain in my lumbar vertebrae only on rainy days. After I continued to practice for about a month, I seldom felt pain in my lumbar vertebrae.
I also recommended several of my friends to practice, and their lumbar vertebrae improved to a certain extent after practice.