In the United States, low back pain is one of the most common complaints. Back Pain Chairs Lab states that many people experience low back pain must in their lives. Low back pain can be experienced by people who sit too long on office chairs and avoid to participate sports activities.
If you are examining the working days of people who live in big cities and those who work from nine in the morning until five in the afternoon mostly complaints about a common problem that is back pain.
After getting up in the morning, someone sits down for coffee or breakfast before driving to the office. Upon arriving at work, company employees often sit at the table or in meetings until lunch. During the day it will involve more activities to sit.
Then, of course in the afternoon they must travel home and must sit back in the car or on the bus. Tired of a long day sitting on the office chair, usually someone chooses to sit on the couch watching favorite TV shows to relax.
If we look at it from an anatomical point of view, the hamstrings and iliopsoas muscles shorten for hours of sitting in the office and when they travel to work and this causes lower back pressure.
But why do they also experience lower back pain?
Any exercise that supports and involves running, jumping, or fast dynamic movements will cause lower back strain. When this activity is repeated from time to time without being accompanied by a stretching of the muscles, injuries can occur.
To reduce pain in the lower back, there are 5 yoga movements that you can try:
1) Supine Stretching
Supine hamstring stretch lie on your back, bend your left knee to your chest and place a yoga strap or a rolled towel around the toe.
Stretch the feet to the ceiling Press out with both heels If the lower back feels tight, bend the right knee and place the feet on the floor, hold the position for 3-5 minutes and then switch to the right leg for a 3-5 minute session.
2) Two knee sprains
Two knee turns Lie on your back, bend your knees to your chest and place your arms outward and form a T-position. When you exhale, lower your knees to the right floor. When both knees fall to the floor, press both shoulders firmly against the floor. If your left shoulder is raised, lower your knee further from your right arm. Hold this position for 1-2 minutes on each side.
Sphinx movements: Lie down by placing your torso on the floor and support the weight of your face on your arms with your elbows on the floor. Align your elbows under your shoulders. Press your palm firmly against the floor and the tips of your feet.
Press the pubic bone forward. You will feel the sensation in the lower back and continue to breathe regularly. This position causes blood to flow to the back of the back for healing. Hold this yoga position for 1-3 minutes.
4) Pigeon Pose
This is the position of the pigeon with the combination of the head lowered towards the floor and stretching both hands and palms on the floor. Hold this yoga position for 1-3 minutes.
4b Thread the needle
From the pigeon posture position, lie on your back and bend your knees with your feet flat on the floor. Bend the right knee and hook the palms of the hands over the right thigh. Place the calf of the outer left leg on the right knee. Hold this position for 1-3 minutes.
5. Legs on the wall
Legs up the wall Move your buttocks to the wall and stretch your legs up. Place both relaxed and perpendicular hands to form a T position.
This position is very good for relaxing the muscles in the lower back and restoring fluid resistance in the lower leg after hours of sitting in the office. You can do this yoga pose after a strenuous exercise or after an exhausting trip home. Hold this position for 5-10 minutes.