Treatment腰疼的瑜伽动作有哪些

There is no such thing as "yoga poses that treat lower back pain," as yoga does not have a curative effect on back pain. However, it can help alleviate discomfort to some extent. Yoga poses that may improve lower back pain include Cat Stretch Pose, Child’s Pose, Supine Spinal Twist, Bridge Pose, and Standing Forward Bend. If back pain persists or worsens, especially when accompanied by numbness or restricted movement in the lower limbs, medical attention should be sought promptly.

1. Cat Stretch Pose: Kneel on the floor with knees shoulder-width apart and place hands on the ground shoulder-width apart. Inhale while lifting the head and sinking the belly (arching the lower back). Exhale while rounding the spine and tucking the chin (drawing the chest in). Slowly repeat 5–8 times. This pose helps relax the muscles of the lower back and spine, relieves spinal tension, and reduces stiffness in the腰部.

2. Child’s Pose: Kneel with knees slightly wider than hip-width apart, sit back onto the heels, fold the torso forward, and extend arms alongside the body with palms facing down. Hold for 30 seconds to 1 minute. This pose gently stretches the back muscles, reduces pressure on the lower back, and promotes relaxation and comfort.

3. Supine Spinal Twist: Lie on your back with knees bent and feet flat on the floor. Gently lower both knees to one side while turning your head to the opposite direction. Keep shoulders grounded and hold for 20–30 seconds before switching sides. This pose helps relax muscles around the spine, relieves discomfort caused by spinal torsion, and improves spinal flexibility.

4. Bridge Pose: Lie on your back with knees bent and feet hip-width apart, flat on the floor. Place arms alongside the body with palms facing down. Inhale and lift the hips until the body forms a straight line from shoulders to knees. Hold for 10–15 seconds, then slowly lower down. This strengthens the muscles of the lower back and buttocks, supports the lumbar spine, and reduces strain on the lower back.

5. Standing Forward Bend: Stand with feet hip-width apart and knees slightly bent. Slowly hinge forward from the hips, allowing arms to hang naturally downward or grasp the calves. Hold for about 20 seconds. This pose provides a gentle stretch to the lower back and hamstrings, prevents excessive tightness in the back, and is suitable for individuals with sensitive lower backs.

Daily care tips include maintaining proper sitting and standing posture, avoiding prolonged sitting or standing, choosing a mattress with medium firmness, applying heat therapy to relieve discomfort when needed, warming up thoroughly before exercise, and avoiding sudden or forceful twisting movements of the waist—all of which contribute to maintaining long-term spinal health.