What are some yoga moves for exercising the lumbar spine?

In life, people will suffer from various lumbar diseases. Those who often do physical work and those who often engage in strenuous exercise are prone to lumbar problems. In addition, many office workers now sit for a long time at work. If they do not sit correctly, they will often feel back pain. Therefore, protecting the lumbar spine becomes a very important task. Here I will teach you some yoga moves that can exercise the lumbar spine.

Yoga exercises for lumbar spine:

1. Strengthen the waist muscles, increase the strength of the anterior ligament, posterior ligament and lateral ligament of the lumbar spine, and avoid compression of the intervertebral disc and breaking through the normal ligaments and muscle protection of the human body.

2. Pay special attention to abdominal muscle exercises. This is not only because the abdominal muscles and the waist and back muscles are antagonistic muscles. Only by working together can the stability of the entire lumbar spine be enhanced. At the same time, by strengthening the abdominal muscles to maintain stable abdominal pressure, the stability of the lumbar spine and the strength of the waist and back muscles can also be ensured.

3. During the acute stage of the disease, patients with lumbar disc herniation should lie face down on a hard bed and rest in the crocodile position to relieve pain and promote healing and recovery.

4. You should choose appropriate postures that bend your body backwards. This can strengthen the back ligaments and muscles, keep the intervertebral disc in the proper position, restore the stability of the spine, and promote blood flow in the lumbar area.

The following is a yoga therapy program that I have carefully prepared for you to help prevent and treat lumbar disc herniation:

Easy Tree Pose

Effects: It activates the tendons and bones, promotes the discharge of toxins from the body, improves the function of all internal organs, and prevents uterine prolapse;

Detailed explanation of the pose:

Stand in mountain pose on the yoga mat with your feet open, shoulder-width apart.

Inhale, stretch your arms out and raise them sideways;

Exhale, bend your right knee, place your right foot flat against the inside of your calf, look straight ahead at a fixed point, and maintain balance;

Keep breathing and do this exercise 5 times;

Exhale, bring your hands back to your sides, and drop your right foot back to the ground;

Sphinx Pose

Efficacy: stretch the back muscles, eliminate back pain, treat spinal diseases, and improve slight spinal displacement;

Detailed explanation of the pose:

Lie prone, chin on the ground, legs straight and together, hands naturally placed on both sides of the body, palms touching the ground;

Bend your elbows, stretch your forearms forward parallel to each other, and place your palms down on the ground on both sides of your head;

Inhale, slowly lift your head and chest off the ground, place your forearms flat on the ground to support your body, and look diagonally upwards;

Exhale and slowly return your body to the initial position;

Locust Pose

Effect: fully stretch the spine and increase spinal elasticity;

Detailed explanation of the pose:

Lie prone with your chin on the ground, and place your arms at your sides with your palms touching the ground.

Put your hands behind your back, about 20 cm above your hips;

Inhale, contract your abdominal muscles, lift your upper body and head off the ground, stretch your hips as far back as possible, and hold for a few seconds;

Exhale, relax, and slowly return your body to the ground. Open your arms with your palms touching the ground, and return to the starting position.