2 1 year-old, sedentary low back pain, how to improve?

Sedentary, you must be full of resentment when you see the title of this article: Why am I the one who works hard all day? I earn the least? I'm the one who can't do it with backache? !

I'm afraid Bian Xiao can't help you with the first two questions. Talk about what is good, and Bian Xiao will support your back pain. Master these tricks, relieve low back pain, and learn quickly ~

arch form

Restore the elasticity of the spine and relieve the pain of lumbar disc herniation.

Action essentials:

(1) Get down on the ground, bend your knees, grab your feet with both hands (if you can't catch them, grab your calves), and look forward.

(2) Inhale, lift the upper body and legs off the ground and try to lift them as much as possible, so that the whole person becomes a "U" shape and his arms are straight; Exhale, head and neck back, tighten back. Hold for 6- 10 second and breathe evenly.

(3) Exhale and fall back to the floor to the first step. Then relax like a baby.

Salabuha locust

Enhance spine elasticity and relieve waist pain.

(1) Lie on the floor with your hands at your sides.

(2) Put your fists under your thighs on both sides and keep your chin against the floor.

(3) Inhale, lift your legs back as far as possible, do not bend your knees, keep your hips tight, and keep time.

(4) Exhale, slowly put your legs back on the floor, take out your hands, relax your body, land on your side, and then prepare for the opposite direction.

Upward dog

Restore the vitality of the spine and promote blood circulation.

(1) Lie prone on the mat, with chin or forehead touching the ground, legs extended backward, and feet behind the ground.

(2) Straighten the palms of your arms up, bend the palms of your elbows to push the floor to both sides of the ribs, and clamp your elbows inward.

(3) Inhale and straighten your arms, lift your body upward, then lift your thighs off the ground, and press your feet and instep against the floor.

(4) Stretch your shoulders back, open your chest and take a deep breath.

Magic chair style

Relieve waist and shoulder stiffness and correct slight deformity of legs.

(1) When you exhale, your knees slowly bend and your hips lower to the ground. When your torso leans slightly, always keep your spine stretched and your chest raised.

(2) Ensure the pelvis position is correct, and let your hands slide your thighs to your knees. When you descend, keep breathing slowly and deeply.

(3) Go down to a certain position, where you feel challenged but don't exceed the limit, stop where you keep breathing for 2-3 times, and relax your facial muscles, shoulders and throat.

(4) When exiting the pose, press your feet to the ground when inhaling, straighten your legs and resume standing.

What should we do in our daily life?

In life, consciously stand and work every 45 minutes, pay attention to sitting posture, straighten your back and prevent your head from stretching forward. Only by applying it to daily life can we form correct habits. Keep practicing, and you will get healthier and healthier.