Apply these 10 yoga exercises to relieve lumbar pain and sciatic nerve pain. We share the most effective postures!
If you are tormented by a sharp pain in your back and neck, there are problems with pressure and you often wake up in a dream, these exercises – what you need! This complex is made up of the simplest yoga postures for beginners.
After the third training in this scheme, you will feel how the body became obedient and the muscles strengthened. You will have a stronger sleep and you will recover better during sleep, the head will disappear, it will be easier to solve pressure problems. Any pain that appears in the waist and neck will disappear! I did not believe until I tried to do it myself.
10 yoga exercises to relieve lumbar pain and sciatic nerve
- Pose for relaxation
Sit cross-legged, feel relaxed and lengthen the spine. You can stretch a little upwards, leaning on your crossed legs. Sit in this pose for a couple of minutes, breathe as deeply as possible and more evenly. This will help you to tune effective exercises and reduce stress levels.
- Lean forward
Sit with your legs stretched out in front of you. Slowly reach the tip of the toes. Emphasize stretches during exhalation, at this point tendons and leg muscles will be more flexible for maximum stretch. Repeat 5 times.
- Child’s pose
Get on your knees, place them about the width of your shoulders, your arms behind your body. Slowly lean forward, lower your head completely. In such a relaxed posture, spend 3-4 minutes with interruptions, breathe deeply and evenly, feel how your back is resting.
- Lateral twisting movement
Place your right hand on your left knee. The left hand is fixed behind the trunk, turn slowly to the left. Turn the head with the body: look to the left. Breathe as deeply as possible! Return slowly to the starting position, feel how the oblique and lateral muscles of the press, the muscles of the thighs stretch. Repeat the same with the right foot.
- The Goddess Pose
Lie on your back, bend your knees and gather the soles of your feet. Keep your hands to the sides freely. Breathe gently, try to stretch the inner muscles of the thighs and feel them. Stay in this position, while you feel comfortable: 2 minutes are enough.
- Feet on the wall
Lift your legs straight and place them on the wall. Torso and arms relax. Spend 3 minutes in this position, inhale the air with a full chest. Try to drive away all superfluous thoughts, feel the tension of the back and legs resting.
- Free wind pose
Lie on your back, bend your legs on your knees, scrape your ankles. Keep your knees with your hands and hold them tight. Feel how the muscles of the hips and back stretch.
At the beginning it can be difficult, but once you understand your body, doing the exercise will be incredibly nice: this pose relieves the spine of the load in a minute! Do not forget to breathe deeply.
- Pose of the pigeon
Stand on all fours, keep your arms around the width of your shoulders. Move your left knee forward, place it between your hands. The right leg is retracted and straightened. Tilt the entire body forward, moving the center of gravity through the left knee. Stay in this position for a minute, change your leg.
This exercise relieves pain in the legs, swelling, beneficial effect on the muscles of the back.
- Awakening posture
Lie on your back, spread your hands. Press the right knee against the chest. Then turn the whole body to the left and then leave the back flat. Stay in this position for approximately 3 minutes, repeat with the other side. This position is very useful for all those who often have back pain in the coccyx.
- Fish Pose
Lie on your back. Put your hands under your hips. Slowly raise your chest and tilt your head back. Breathe in a measured way. Just sink slowly.
After that charge, you are born again! The muscle clamps are gone, the pain disappears caused by fatigue and overwork, the spine straightens up. Thanks to this, the neck relaxes and blood circulation in the brain improves. Of a headache and problems with a dream there will be no trace!
Read also: 7 stretches for back pain
Has this article been useful for you? Share the 10 yoga exercises to relieve lumbar pain and sciatic nerve pain. Help us promote Effective Health for all!