For students and office workers, staying immobile in front of a desk all day is nothing new. Over time, the spine can become deformed, pressing on the muscles of the lower back, leading to back pain naturally occurring. A veteran yoga instructor told reporters: "I often hear people talk about wanting to use painkillers to stop the pain, but since back pain stems from poor posture, the best treatment method should also start with correcting posture. From my years of exercise experience, yoga is the most effective at relieving muscle tension." Here are four recommended moves, one minute each day, if you persist, it will relieve back pain.
Iceberg Pose
This movement stretches the entire spine and relaxes the back muscles.
1. Sit cross-legged with your upper body straight.
2. Inhale for 3 seconds, while stretching both arms out to the sides, palms up, raising them above your head.
3. Exhale for 3 seconds, rotate your upper body 90 degrees to the right, then hold your breath for 6 seconds. Inhale for 3 seconds and return to the original position.
4. Exhale for 2 seconds, turn your palms down, lowering your arms to your sides.
Note: People with severe heart problems should not perform this movement.
Hand Lift Pose
This movement eliminates stiffness in the shoulders and upper back.
1. Stand with feet together or half a foot apart, hands crossed in front of your body, relaxing your whole body.
2. Inhale for 3 seconds and raise your arms overhead, keeping your hands crossed. Tilt your head slightly backward, looking upward at your hands, pause for 6 seconds (you don't have to hold your breath).
3. Spread your arms out to shoulder height, pause for 6 seconds.
4. Inhale for 3 seconds and return to the crossed-arm-overhead position, pause for 3 seconds.
5. Exhale for 3 seconds and lower your arms back to the starting position. Repeat 5 times.
This movement stretches the back muscles, opening up the joints of the spine, providing space, reducing pressure on the spine.
1. Kneel with your calves and thighs forming a 90-degree angle, sit upright. As you inhale, raise both arms high, then bend forward at the waist, lift your buttocks, keep your arms and head aligned with your torso until your hands can be flat on the ground, forehead touching the floor.
2. After a few seconds, slightly raise your forehead and maintain this position for a few minutes.
3. Then slowly inhale, straighten your upper body, and return to the starting position.
Cat Stretch Pose
This pose helps improve flexibility in the neck and spine.
1. Kneel with your calves and thighs forming a 90-degree angle, bowing your upper body parallel to the ground, placing your hands vertically on the ground, lifting one hand straight up to shoulder height.
2. Inhale, try to lift your head as much as possible, straightening your spine.
3. Fully expand your abdomen as much as possible, inhaling a maximum amount of air into your lungs, holding your breath for 6 seconds.
4. Exhale, lower your head (not too low), arching your body upward, stretching your spine, maintaining for 6 seconds.