What are the yoga poses that can improve low back pain?

First: Raise your legs against the wall. First, sit facing the wall, then stretch your legs vertically upward, lie flat on the floor with your back, and stretch your arms to your sides, palms facing up, and your body will naturally relax.

Second: bridge support. Start by lying flat on your back with your knees slowly bent, then spread your feet hip-width apart.

Place your arms at your sides with palms facing down and your heels slowly moving back until your fingertips touch your heels. Then slowly lift your hips to the highest level, you can place a yoga block under your spine to keep your waist relaxed.

Third: Lie on your back and raise your feet. Lie flat on the yoga mat, use your hands on the ground on both sides of your body, slowly lift your legs together, hook your feet back, keep your feet up 90 degrees, and keep your waist close to the ground.

Fourth: Baby pose. Get on your knees with your toes together, sit on your heels with your hips, and then lie on your thighs with your hands slowly stretched forward with your forehead on the ground.

Seated knee hugs, semi-knee hugs, supine spinal torsion, forward bends, downward dogs, infant poses, and straight-legged handstands against the wall can all improve low back pain.

Stretch your thighs and kneel directly on your knees, under your hips and with your instep touching the ground. Exhale, lean back 45 degrees, activate your abdomen, hips, and feet, and keep a straight line from head to knees. Inhale and return to the starting position.

There are many yoga movements to relieve low back pain, and the commonly used effective movements are as follows: seated knee hugg, half knee hug, supine spinal torsion, cat cow pose, forward bend, downward dog pose, baby pose, rabbit pose, needle lead pose, pigeon pose, and straight leg handstand against the wall.

Low back pain can be improved by practicing yoga. Practicing yoga, experienced people know that the simpler the action, the more it has the effect of physiotherapy, and the more it can truly solve the problems of the body. Yoga poses to relieve lower back pain, office workers who are often sedentary must practice often!

Exercise 1: Sit and prepare with your feet hip width apart.

Inhale, stretch the spine upwards.

Exhale and bend your body forward and downward.

The third step of the yoga brick is placed on the front side of the knee.

Place the brick on the forehead and hold for 5 breaths. Movement 2: Sit and stand ready, bend your knees and soles facing each other.

Inhale, stretch the spine upwards.

Exhale and bend your body forward and downward.

Forehead rests on a yoga block.

Sink your knees and hold for 5 breaths. Movement 3: Sit up and hold your hands on the ground behind your hips.

Spread your feet apart, bend your knees, and put your feet on the ground.

Exhale, keep your upper body still and turn your feet to the left.

Knees, calves fall towards the pad.

Hold for 5 breaths and switch to the opposite side. Movement 4: Prepare on your stomach with your hands stretched forward.

Inhale and raise your head and slide your arms back.

With your elbows under your shoulders, lift your ribcage up.

Hold for 5 breaths and bend your knees.

Keep your heels close to your hips and your thighs close to the ground.

Hold for 5 breaths. Movement 5: Prepare on your stomach with your legs together and straight.

Place your palms on either side of your chest.

Inhale, push your head up and lift your ribcage up.

Exhale, deepening the backbend and straightening the arms.

Extend your shoulders back and hold for 5 breaths. Action 6: Prepare in the inclined plate style, and drop the forearm down.

Keep your elbows just below your shoulders and palms close to the ground.

Push your heels back hard to lift your hips and close your core.

Hip level with shoulder height for 5 breaths.

Action 7: The hero sits and prepares, knees together.

Spread your feet on either side of your hips and keep your instep close to the ground.

Place a pillow on the back of your buttocks.

Put your hands on the floor and slowly lie back towards the pillow.

Relax your neck and hold for 5 breaths. Movement 8: Prepare on your back, bend your knees and step on the ground.

The left leg is placed above the right leg and the calf is wrapped.

Hold your hands flat on your sides with your palms touching the ground.

Folded legs to the right and pressed left shoulders.

Hold for 5 breaths and switch to the opposite side. Exercise 9: Lie on your back on the mat and raise your hands above your head.

Grasp your left wrist with your right hand and place your right foot above your left foot.

Exhale and move your upper body to the right.

Hold for 5-8 breaths and switch to the opposite side. Exercise 10: Lie on your stomach on the mat with your legs straight.

Bend your elbows and place your hands at your sides.

Bend the right knee so that the upper and lower legs are perpendicular to each other.

Hold for 5-8 breaths and switch to the opposite side.

If you have back pain, gua sha is quite good, it can remove the dampness of your body.

Cat stretching is the most suitable and the easiest.