下背部或腰部區(qū)域可能是我們大多數(shù)人在生活中的某個時刻經(jīng)常變得敏感的區(qū)域,。無論我們白天坐得久，還是經(jīng)常活動，腰椎都會受到影響,。無論如何，下背部疼痛會嚴(yán)重影響您的情緒和一天,。

為了讓你開始,，這里有五個瑜伽姿勢可以緩解下背部疼痛并幫助緩解那種隱隱作痛。

The lower back, or the lumbar region, can be an area that often gets sensitive for most of us at some point in our lives. Whether we have to sit a lot during the day, or whether we move a lot, the lumbar region can get affected. In any case, pain in the lower back can seriously affect your mood and your day.

To get you started, here are five yoga poses to ease lower back pain and help relieve that dull ache.

1.仰臥扭轉(zhuǎn)Supine Twist

扭轉(zhuǎn)脊柱為整個背部和頸部提供了很好的緩解壓力,。你可以躺下，放松,，讓重力幫助你,。

仰臥，雙臂在地板上呈 T 形,，膝蓋朝向胸部,。慢慢地將雙膝向左放低，保持頸部中立或?qū)⒁暰€從膝蓋上移開,。

嘗試將雙肩保持在地板上,，如果上膝蓋抬高太多，可以在膝蓋之間放置一塊墊子或墊子,。停留在 1-4 分鐘之間,，然后在另一側(cè)重復(fù)。

A twist to the spine offers a great tension reliever for the entire back, as well as the neck. You get to lay down, relax and let the gravity help you.

Lay on your back, bring your arms to a T-shape on the floor, and bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral or turning the gaze away from the knees.

Try to keep both shoulders on the floor, and if the top knee lifts too much, you can place a block or a bolster between the knees. Stay anywhere between 1-4 minutes, and repeat on the other side.

2.獅身人面像姿勢Sphinx Pose

獅身人面像是調(diào)整脊椎和刺激骶腰椎弓的好姿勢,。當(dāng)我們坐得很多時,，下背部往往會變平,，這會導(dǎo)致疼痛。獅身人面像姿勢促進下背部的自然彎曲,。

首先躺在你的肚子上,，雙腳分開與臀部同寬，并將肘部放在肩膀下方,。如果你的下背部壓力太大,，你可以將肘部稍微向前移動。

如果您想要更深的彎曲,，請在肘部下方放置一個塊,。保持姿勢1-3分鐘，然后首先將上半身放在地板上,。根據(jù)需要在地板上放松,，然后做一個兒童姿勢，呼吸幾下,。

The Sphinx is a great pose for toning the spine and stimulating the sacral-lumbar arch. When we sit a lot, the lower back tends to flatten, which can cause pain. Sphinx pose promotes the natural curvature of the lower back.

Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward.

If you want a deeper bend, place a block under the elbows. Hold the pose for 1-3 minutes, and come out by first lowering your upper body on to the floor. Relax on the floor as long as needed, and then come to a child pose for few breaths.

3.穿針式

Thread the Needle Pose

如果臀部很緊,，我們需要的運動往往來自背部，這會導(dǎo)致背部疼痛,。當(dāng)臀部和腘繩肌打開時,，這也有助于緩解下背部疼痛，因為身體有更好,、更全面的運動范圍,。這個姿勢伸展臀部、大腿外側(cè),、下背部和脊柱,。這也是鴿子姿勢的一個更溫和的修改版本。

首先,，躺在地板上,，將腳底放在地上，雙腳分開與臀部的距離,。將右腳踝放在左大腿上,，并在整個姿勢中保持腳彎曲。將右臂放在腿之間,，左臂放在左大腿外側(cè),。

根據(jù)您可用的空間，將手指交叉在膝蓋后面或脛骨上方,。保持背部和肩膀放松,。在任何地方停留 1-3 分鐘，然后換邊。

If the hips are tight, the movement we need tends to come from the back, which results in back pain. When the hips and hamstrings are open, this can help alleviate the lower back pain as well, since the body has a better and fuller range of motion. This pose stretches the hips, outer thighs, lower back and spine. It’s also a milder, modified version of the Pigeon pose.

To start, lay on the floor, and bring the soles of the feet on the ground, feet hip-distance apart. Place your right ankle on the left thigh, and keep the foot flexed throughout the pose. Take your right arm in between the space of the legs, and the left arm outside the left thigh.

Interlace the fingers either behind your knee, or on top of the shin, depending on the space available to you. Keep the back and shoulders relaxed. Stay anywhere between 1-3 minutes and change sides.

4.貓和牛姿勢

Cat and Cow Pose

通過這個簡單的動作,，您可以伸展臀部和整個脊椎,。

從你的手和膝蓋開始。吸氣時,，將胸部和尾骨抬向天花板,，呼氣時，拱起背部,，按壓肩胛骨并放下頭,。

根據(jù)呼吸的節(jié)奏繼續(xù)。感受你背部的肌肉,，并采取任何今天可能對你有好處的額外運動,。

進行 6-8 次慢回合。

With this simple movement you are stretching the hips and the entire spine.

Start on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head.

Continue according to the rhythm of your breath. Feel the muscles on your back, and take any additional movement that might feel good for you today.

Make 6-8 slow rounds.

5. 下犬式

Downward Facing Dog

下犬式是拉長和減壓整個脊柱的好姿勢,。它還可以拉伸腘繩肌,，這也有助于解決下背部問題。

從你的手和膝蓋開始,，將你的腳趾夾在下面并上升到下犬式,。從彎曲膝蓋開始，背部挺直且長,，尾骨朝向天花板,。慢慢伸直并一次向后伸展一條腿，使腳跟更靠近地面,。

將肩胛骨拉向脊柱并積極嘗試降低它們,，向外旋轉(zhuǎn)上臂。停留5個呼吸,。

你的下背部支撐著整個軀干,，所以照顧它很重要。少坐,、多動,、伸展和加強背部有很長的路要走。但是,，如果您的下背部持續(xù)疼痛，最好與醫(yī)生一起檢查以確保沒有更嚴(yán)重的情況發(fā)生,。

Downward Facing Dog is a great pose for lengthening and decompressing the entire spine. It stretches the hamstrings as well, which will also help with lower back issues.

From your hands and knees, tuck your toes under and rise to Downward Facing Dog. Start with your knees bent, back straight and long, tailbone towards the ceiling. Slowly straighten and stretch one leg at a time back bringing the heel closer towards the ground.

Draw the shoulder blades towards the spine and actively try to lower them, rotating your upper arms outwards. Stay for 5 breaths.

Your lower back supports the whole torso, so taking care of it is kind of important. Sitting less, moving more, stretching and strengthening the back goes a long way. However, if you are having persistent pain in your lower back, it’s always good to check it with the doctor to make sure nothing more serious is going on.