Yoga poses for lower back pain

When you have back pain, you must take certain measures to relieve it. The more common methods are physical therapy methods, such as acupuncture, massage, hot compress, etc., which all have good effects. In addition, if you can do yoga exercises, it can often promote blood circulation and have a good relieving effect. It also has the effect of losing weight and improving body flexibility.

Yoga poses for lower back pain

A 20-minute Pilates session on a yoga mat. Whether you are a beginner or an experienced practitioner, you can gain a lot. Repeat the following movements three times to burn fat all over your body.

1 Standing forward roll

Stand straight with your feet parallel and hip-width apart.

Inhale, then exhale and lift your arms above your upper back.

Inhale, then exhale as you fold your body forward toward the ground.

Inhale, bend your knees, sit like a chair, and raise your hands.

Exhale and return to standing.

Repeat 5 times.

2 Dynamic Core Incline Series

Do the plank pose first.

Exhale, engage your abdominal muscles and bring your right knee toward your chest.

Inhale and straighten your right leg up and back, pointing your toes toward the ceiling, engaging your hips and the back of your big foot.

Repeat 15 times, then switch sides.

3. Thigh Stretch

Kneel directly on your knees with your hips under you and the tops of your feet touching the ground.

Exhale and lean back 45 degrees, engaging your abs, hips, and feet, and maintaining a straight line from head to knees.

Inhale and return to the starting position.

For a more challenging pose, lower your back even lower and raise your hands.

Repeat 10 times.

4 Kneeling side kick

Kneel on your knees, place your left hand on the ground, and extend your right hand up and then place it behind your head.

Lift your right leg to hip height, then lower it back down. Repeat 10 times.

Then continue to keep your legs lifted, and rotate your legs in small circles 10 times.

Do 10 times on each side.

5. Leg stretch

Lie on your back, lift your upper back slightly, raise your hands, and engage your abdominal muscles to support your lower back.

Inhale, extend your arms by your ears, and lift your legs to a 45-degree angle with the ground.

Exhale and wrap your arms around your knees, drawing them close to your chest.

Repeat 10-15 times.

6 Scissor kick

Lie on your back and lift your head and neck, bringing your shoulders off the ground.

Lift your right leg 3 cm off the ground.

Straighten your left leg toward the ceiling and hold your left ankle with both hands.

Then lower your left leg 3 cm off the ground, while lifting your right leg up and grabbing your right ankle with both hands.

Keep your hips stable during the movement.

Repeat 10 times.

7. Lying flat and clapping

Lie on your back with your hands at your sides.

Lift your head, neck, and shoulders, and extend your legs to a height you can maintain.

Begin to raise your arms up and down, breathing in for a count of 5 and exhaling for a count of 5.

It can be adjusted appropriately, with the knees bent 90 degrees.

Count to 100.

8. Turn sideways

Lie on your side, then use your right hand to support your upper body, straighten your legs, and cross your ankles.

Exhale, engage your core and rotate your hips toward your left foot, lifting both feet as far as you can.

Inhale and return to the original position.

Do 5 times on each side.

9 Swimming

Lie on your stomach with your arms under your shoulders.

Engage your muscles and lift your head slightly off the ground.

Lift your chest and stretch your arms forward 3 cm off the ground.

Bend your elbows to form a W, hold for a few breaths, then lower them.

Repeat 15 times.

10 Leg side exercises

Lie on your left side with your legs slightly forward in front of your hips.

Lift your right leg to hip height, kicking back and forth alternately, keeping your upper body stable and your instep stretched. Repeat 10 times.

Then stay at hip height, tie the instep, and start spinning in circles (the size of a tennis ball), rotating clockwise and counterclockwise 15-20 times each.

11. Sit-ups

Lie on your back and stretch your arms toward the ceiling, lifting your head and engaging your core to perform a smooth curl-up.

As you rise, touch your hands to your toes, all the while keeping your back straight and your abs engaged.

Then slowly put it down.

Repeat 10 times.