Pull lumbar ligament yoga action, which yoga asana is good to practice with low back pain?
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
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.
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!
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.
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.
How to activate and exercise iliopsoas muscle?
The iliopsoas muscle is composed of psoas major muscle, psoas minor muscle and iliac muscle. First of all, you have to know where the ilium is. When you do the waist fork, you can touch the protruding bone on the outside of the pelvis with both hands, which is part of the ilium. The iliopsoas muscle and rectus femoris muscle, sartorius muscle, tensor fascia lata muscle and other muscles form the flexion of the hip joint to bend the hip and bring the thigh closer to the pelvis. In short, in lifting the thigh, there is a contribution to the iliopsoas muscle. Iliopsoas muscle is also very important in track and field, because it participates in leg lifting, so whether the thigh can be quickly raised and the front swing in running has something to do with the speed and strength of iliopsoas muscle contraction.
Recommend a simple and practical method!
The method of bridge training iliopsoas muscle: the body lies on its back on the yoga blanket, the legs bend the knees to keep the thighs and calves at 90 degrees, the arms are naturally placed down on both sides of the body, and the parts above the buttocks of the body are close to the yoga blanket. During exercise, the muscles of the thighs and buttocks are contracted so that the buttocks are lifted up. When the head, torso and knees are in a straight line, the peak contracts for 30 seconds, then slowly put down the buttocks and return to the original position. Relax the thigh and hip muscles at the same time, and the whole action is completed. It is important to note that the parts above our upper back can not leave the ground and keep our arms and shoulders stable. This action stabilizes the body with the contraction of the iliopsoas and requires the muscle strength of the buttocks, thighs, hips and abdomen.