Sitting Causes Waist and Back Pain? Yoga Teacher Tells You the Most Effective Way to Exercise

We sit in front of computers to work every day, working five days a week, with at least 8-10 hours per day, combined with incorrect posture, which leads to lower back pain for women in their thirties as they continue to sit, if the problem is not addressed, the pain will only increase. Incorrect posture can also indirectly hinder self-cultivation.

In fact, doing waist and back stretching and doing some strengthening waist and back exercises can significantly alleviate waist and back pain symptoms. Spend a little time to do the following actions, don't let your body age so quickly! Correct posture, reducing muscle pain syndrome helps with self-cultivation.

Roman yoga coach said that white-collar workers' waist and back pain is mainly due to long-term incorrect posture, combined with insufficient core muscle training, leading to pressure on the waist nerves.

If you have severe waist and back pain, you must find a doctor or physical therapist to find the cause. Don't treat it yourself, if it's an initial chronic pain syndrome, it can be improved by stretching the waist and strengthening the core muscles. The following 5 actions, waist and back pain sufferers can take 10-15 minutes each morning or evening to do.

The waist oblique muscle is located between the ribs and hips, a deep rectangular muscle that mainly stabilizes the spine and pelvis. Many long-sitting people's waist and back pain is due to the waist oblique muscle being too tight, so stretching the waist oblique muscle can effectively relieve waist and back pain.

1. Action to relieve waist and back pain: Waist oblique muscle stretch

To stretch the waist oblique muscle, lie on a yoga mat in a prone side twist action, bend one leg about 90 degrees and twist it to the other side, the body and head twist in the opposite direction, maintain for 10-15 seconds, then return to the original state, repeat 3-5 times.

2. Action to relieve waist and back pain: Lower back stretch

First, hand palm and double knees are placed on the ground, hand palm vertically below the shoulders, ensuring the back is straight, the hips are seated to the position of the feet, feeling the hands and back stretch, maintain the action for 10-20 seconds, then return to the original state, repeat 3-5 times.

Many long-sitting people's waist and back pain is due to muscle weakness, wearing waist belts to strengthen the core muscles is the correct way to maintain it.

3. Strengthening waist and back action: Superman

The Superman action requires lying face down on the mat, then hands and feet extend out, abdomen down to make limbs, chest and heart off the ground, maintain for 3-5 seconds, then return to the original state, repeat 6-10 times for a group, do 3 groups.

4. Strengthening waist and back action: Bird Dog

The Bird Dog action mainly strengthens the spinous muscle, the spinous muscle is a deep muscle that stabilizes the spine, making the waist and back straight, so a strong spinous muscle can greatly improve waist and back pain.

First, hand palm and double knees are placed on the ground, hand palm vertically below the shoulders, knees bent at 90 degrees, toes of feet pressed to the ground, keep the back straight. Then you can start the action, tighten the abdomen, then left hand right foot extend out of the ground, maintain for 1-2 seconds, return to the original state, then turn right hand left foot extend out, then return to the original state, repeat 12-20 times for a group, do 3 groups.

5. Strengthening waist and back action: Dead Bug

The Dead Bug action is another action to strengthen the core muscles. First, lie on a yoga mat, hands raised vertically at shoulder level, legs bent at 90 degrees. Tighten the abdomen, then extend left hand right foot out of the ground, slowly return to the original state, then turn right hand left foot extend out, then return to the original state, repeat 12-20 times for a group, do 3 groups.

When doing this action, pay attention to the lower back to try to stick to the mat, if you arch your waist back, it will put pressure on your waist and back.

Spend a little time every day doing these simple exercises, it can help reduce waist and back pain, if you also pay attention to your sitting posture during the day, maintain the correct posture, reduce waist and back pain, it will be even more beneficial.