下背部或腰部区域可能是我们大多数人在生活中的某个时刻经常变得敏感的区域。无论我们白天坐得久，还是经常活动，腰椎都会受到影响。无论如何，下背部疼痛会严重影响您的情绪和一天。
为了让你开始，这里有五个瑜伽姿势可以缓解下背部疼痛并帮助缓解那种隐隐作痛。
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.仰卧扭转Supine Twist
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扭转脊柱为整个背部和颈部提供了很好的缓解压力。你可以躺下，放松，让重力帮助你。
仰卧，双臂在地板上呈 T 形，膝盖朝向胸部。慢慢地将双膝向左放低，保持颈部中立或将视线从膝盖上移开。
尝试将双肩保持在地板上，如果上膝盖抬高太多，可以在膝盖之间放置一块垫子或垫子。停留在 1-4 分钟之间，然后在另一侧重复。
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.狮身人面像姿势Sphinx Pose
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狮身人面像是调整脊椎和刺激骶腰椎弓的好姿势。当我们坐得很多时，下背部往往会变平，这会导致疼痛。狮身人面像姿势促进下背部的自然弯曲。
首先躺在你的肚子上，双脚分开与臀部同宽，并将肘部放在肩膀下方。如果你的下背部压力太大，你可以将肘部稍微向前移动。
如果您想要更深的弯曲，请在肘部下方放置一个块。保持姿势1-3分钟，然后首先将上半身放在地板上。根据需要在地板上放松，然后做一个儿童姿势，呼吸几下。
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.穿针式
Thread the Needle Pose
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如果臀部很紧，我们需要的运动往往来自背部，这会导致背部疼痛。当臀部和腘绳肌打开时，这也有助于缓解下背部疼痛，因为身体有更好、更全面的运动范围。这个姿势伸展臀部、大腿外侧、下背部和脊柱。这也是鸽子姿势的一个更温和的修改版本。
首先，躺在地板上，将脚底放在地上，双脚分开与臀部的距离。将右脚踝放在左大腿上，并在整个姿势中保持脚弯曲。将右臂放在腿之间，左臂放在左大腿外侧。
根据您可用的空间，将手指交叉在膝盖后面或胫骨上方。保持背部和肩膀放松。在任何地方停留 1-3 分钟，然后换边。
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.猫和牛姿势
Cat and Cow Pose
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通过这个简单的动作，您可以伸展臀部和整个脊椎。
从你的手和膝盖开始。吸气时，将胸部和尾骨抬向天花板，呼气时，拱起背部，按压肩胛骨并放下头。
根据呼吸的节奏继续。感受你背部的肌肉，并采取任何今天可能对你有好处的额外运动。
进行 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.
- 下犬式
Downward Facing Dog
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下犬式是拉长和减压整个脊柱的好姿势。它还可以拉伸腘绳肌，这也有助于解决下背部问题。
从你的手和膝盖开始，将你的脚趾夹在下面并上升到下犬式。从弯曲膝盖开始，背部挺直且长，尾骨朝向天花板。慢慢伸直并一次向后伸展一条腿，使脚跟更靠近地面。
将肩胛骨拉向脊柱并积极尝试降低它们，向外旋转上臂。停留5个呼吸。
你的下背部支撑着整个躯干，所以照顾它很重要。少坐、多动、伸展和加强背部有很长的路要走。但是，如果您的下背部持续疼痛，最好与医生一起检查以确保没有更严重的情况发生。
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.
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