Can a herniated lumbar disc be relieved by self exercise?

Mild can be massaged with exercise.

I have met a lot of people in life, who may have lumbar disc herniation when doing CT or MRI, but the symptoms of these people are not necessarily related to lumbar disc herniation, as far as lumbar disc herniation is concerned, exercise is not a smart choice, give our body a certain amount of time, so that it can get a good rest and recovery.

Many people who suffer from a herniated disc in their lumbar spine feel that they cannot carry out their normal life and work, but this is not the case. As long as proper health care is carried out, as long as you are on strict bed rest during the acute attack, and then you can go about your normal life by wearing a waist circumference. Patients with lumbar disc herniation should also properly control their weight in daily life, as weight gain will increase the spine capacity.

Keeping your weight within a reasonable range is good for your health.

Lumbar intervertebral disc herniation is a common clinical condition and a chronic degenerative disease, and daily maintenance and exercise are very important. To reduce the number of bends, reduce heavy lifting, maintain a good posture of the waist, avoid cold, and strengthen the lower back muscles, are all good ways to promote recovery and reduce the number of people.

I have a herniated disc in my lumbar spine, leg pain, and leg numbness. 30 delphiniums a day, each for 40 seconds. Then raise the legs 30 to 40 degrees, insist on each for ten seconds, and the pain will not be there in about a week, the legs will not be numb, and the lumbar spine will slowly recover.

In addition to some specialized training, patients with lumbar disc herniation also have some things to pay attention to in their daily activities. For example, when lifting heavy objects, you should pay attention to the correct posture, you should take a straight waist, and at the same time bend the hips and knees. Avoid sudden movements that are not mentally prepared and cause sprains in the lower back.

If you don't have symptoms, if you want to strengthen the protection of the lumbar discs, you can strengthen the core muscles, such as the erector spinae and quadratus lumbar muscles behind the spine, and the abdominal muscles and psoas major muscles in the front of the spine. I've met several fitness trainers who seem to me to have a herniated lumbar disc, but they don't feel it obviously, so muscle strengthening is absolutely important for us to protect our discs!

I am lumbar compression sciatica, the left leg hurts all day, and it is uncomfortable to sleep, and then I followed the national standard version of the Baduanjin practice on the Internet, and began to practice for a month, the leg pain has disappeared, and by the third month, the symptoms have been greatly alleviated, and the sciatic nerve is left to feel a little, but it does not affect the rest, and it is estimated that it will be completely fine if it persists for half a year.

For patients with a herniated lumbar disc, it is best to insist on sleeping on a hard bed instead of sleeping on a soft bed. Patients who have time and conditions can go swimming in the swimming pool to move the muscles and bones of the whole body, which is conducive to the recovery of the entire lumbar spine. Many people think that walking upright will cause a burden on the lumbar spine, so it is beneficial for patients to take half an hour a day to walk backwards to reduce the burden on the lumbar spine.

However, walking backwards should be done safely, preferably with a companion.

To pull the lumbar spine with a herniated lumbar disc back to its original natural state, it can be done by doing pull-ups, but this has certain requirements for the patient's ability and physical strength, and it is best to do what he can. Because of the influence of gravity, the body naturally sags when doing it, and the effect of traction of the lumbar spine can be achieved.

The lumbar protrusion can be trained by Xiaoyanfei to stretch the erector spinae muscles and ensure the vitality of the hip thrust muscle group. Ensure a good curvature of the lumbar spine.

There are many ways to exercise a herniated disc in the lumbar spine, but don't exercise blindly.

For patients with low back pain caused by lumbar disc herniation, the pain can be relieved by doing some simple self-** and exercise movements on a hard bed or yoga mat, such as: semi-push-ups - which is conducive to relieving the tension of lumbar muscles and improving the physiological curvature of the lumbar spine; Toxomorph waist extension - it is conducive to adjusting the flexion and extension activities of the spine, restoring physiological curvature, relaxing the back and waist muscles, relieving low back pain, and improving the range of motion of shoulder, elbow, hip and knee joints; Straight leg raise - relieves low back pain, relieves numbness in the lower limbs, and restores the strength of the psoas muscles and lower limbs; Hip swing - alleviate the symptoms of lumbar stiffness, reduce waist pain, adjust lumbosacral facet joint disorders, etc.; Hip Movement and Waist Relief - Improve the range of motion of the hip joint, increase the strength of the ipsilateral lumbar muscles, restore the external balance of the muscles, and improve the symptoms of lower back pain; Side boxing - relieves low back pain, improves muscle tension in the lower back and increases the range of motion of the lumbar spine; Waist support - loosen adhesions, regulate spinal facet joint disorders, and relieve numbness symptoms in the lower back; Feiyan Spot Water - Enhance the strength of the lower back muscles, reduce the force on the lower back muscles, ligaments, facet joints, intervertebral discs, etc., and restore the coordination and balance of the soft tissues in the front and back of the waist. The above actions are only for relieving pain, and are prohibited in the acute phase of lumbar intervertebral disc herniation, anterior sacroiliac joint dislocation, lumbar spondylolisthesis, and low back pain.

Pull-ups and flat stomach straightening.