What to pay attention to when exercising with a herniated lumbar disc!!

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

In the case you said, generally speaking, the disease of lumbar disc herniation can not be overworked, and at the same time, it is necessary to lie on a hard bed and pay attention to rest during the first period, and usually use dietary therapy to replenish the kidney and strengthen the bones.

Hello, I am glad to answer for you, the symptoms of lumbar disc herniation are mainly caused by compression of nerves or blood vessels.

It is usually recommended not to lift heavy objects, not to rotate the waist suddenly during exercise, to move step by step, and not to sleep too softly.

Lumbar disc herniation.

Exercise attention. Don't exercise too much.

In daily life, due to the difference in physical fitness, some people will have a herniated lumbar disc after reaching a certain age, which is manifested as low back pain, radiating pain in the lower limbs, slow movement, numbness in the limbs, etc., if you do not exercise in time, it is easy to affect your normal life. Today, I'm going to introduce you to some exercises to relieve a herniated lumbar disc.

01 Lie flat on the ground so that your back is in full contact with the ground, then bend your knees so that your thighs are close to your abdomen, hold your knees with both hands, relax the muscles in your back and lower limbs, and then let go of your hands and stretch your legs straight. Repeating this three to five times can be effective in helping to alleviate the problem.

01 When the cold invades the lower back, there will be obvious pain. It is recommended to use a towel to warm the compress for a few minutes, and then massage with both hands all the way down to the calves to rotate clockwise to unblock the meridians and promote blood circulation.

01 There are many acupuncture points distributed on various parts of the human body, and the waist is naturally no exception, such as Kidney Yu, Huan Jump, Chengfu, Yangling Spring, Chengshan, etc. It is recommended to start tapping these acupuncture points in turn after washing your hands until you reach the spring points on the soles of your feet, which can help promote the repair of the nervous system and improve neuropathic pain.

01 Lie on your back, then straighten your legs, and lift them up in turn, the specific speed can be grasped according to your actual situation, do not be too fast or too slow, so as not to have no effect, and continuously raise your legs for eight minutes, which can play a certain role in relieving the herniation of the lumbar disc.

01 First of all, lie on the ground, pay attention to the legs and hands to fully contact the ground, so that the body remains stable, and then slowly straighten the left hand and the right leg, keep it on the same level with the back, and alternate the left and right limbs back and forth, which can be a good exercise for the muscles of the waist.

02 is similar to the previous one, first lie on the ground, then exhale deeply and arch the back upward, just like a cat stretching the waist, and then sink the waist and back through inhalation, so that the muscles in the deep layers of the lumbar muscle can be well stretched, and then effectively improve the lumbar disc herniation.

01 Lie flat on the ground, especially pay attention to the gap between the waist and the ground, and then do the air pedaling of the bicycle with both legs, insist on ten minutes, not only can help promote the burning and burning of leg fat, but also help relieve lower back pain.

01 It is a common anaerobic exercise in daily life, and it is one of the most suitable exercise methods for patients with lumbar discs. One is that the body can reach a completely level state in the swimming pool without any pressure on the lumbar spine, and the other is that the body can play a certain traction role under the action of water, which can help stabilize the spine and pull back the protruding parts.

Individual physique is different, do not overdo it.

If you accidentally have a herniated lumbar disc, you will definitely encounter some inconvenience in life, at this time we need to actively cooperate, and pay attention to the organization of exercise and protective measures in daily life to avoid the disease. So, do you know how to exercise for patients with a herniated lumbar disc? What are the issues that need attention?

Let's explain it to you.

1. Avoid strenuous exercise.

Patients with a herniated lumbar disc need to do some soothing exercises instead of strenuous exercise during their daily exercises. If it is intense exercise, I am afraid that it will increase the burden on the lumbar spine, such as weightlifting and other sports are not suitable, because it will really increase the load on the body, especially the pressure on the waist, which will accelerate the development of the disease. Therefore, we generally do not recommend that patients do strenuous exercise, but should avoid such exercise.

Otherwise, it is likely that the condition will worsen due to improper exercise, which will bring more pain to the patient.

2. Exercise methods that can be chosen:

1. Crawling training. The method is very simple, the limbs are crawling, first do the waist arching movement, and then do the waist sinking movement. Then touch the left foot with the left hand, touch the right foot with the right hand, then raise the hand and turn around, and finally touch the ground with both hands and make a crawling motion.

If you can continue to exercise for 30 minutes a day, this workout method is almost the same.

2. Deep breathing training. This method is mainly performed by combining pectoral muscle stretch and lower back extension. The patient sits down, then straightens up, then crosses the fingers of the hands and places them on the back of the pillow, remembers to stretch the shoulders back, and then breathes deeply.

Both exhalation and inhalation require deep movements to accomplish this and are repeated several times a day.

3. Retreat to exercise. I guess many people have tried this method, after all, it is quite simple to operate, and it takes about 30 minutes a day to walk backwards in an open place or corridor. This type of exercise can help us improve the state of the lumbar back muscles, restore the physiological function of the patient's lumbar spine, and slide the small joints of the lumbar to help relieve the problem of adhesion of the small joints.

Bending over and touching the feet to exercise, the legs should be straightened, the knee joint should not be bent, which is conducive to alleviating the phenomenon of lumbar disc herniation, hanging exercise, not only can relax the waist, but also enhance local blood circulation, walk backwards, keep your head up and chest when walking, swing your hands back and forth naturally, and try to take a bigger step.

Patients with lumbar disc herniation can usually exercise the function of the lumbar muscles and practice Xiaoyanfei, so that they can do it twice a day, for about 10 minutes at a time, and feel the soreness in the waist stop. After a period of time, the psoas muscles will have strength, which will reduce the herniation of the lumbar disc**.

If you usually exercise, you should pay attention to not doing exercises with waist strength, sit-ups can't, you can choose to exercise by running, and the exercise is gradual, don't do high-intensity training all at once, which may make your waist unbearable, take your time a little bit.

What are the exercises for a herniated lumbar disc? Let me introduce it to you.

01 Swimming: Swimming is beneficial to alleviate lumbar disc herniation, especially breaststroke, and has a better effect on lumbar disc herniation and some lumbar spine surgery.

02 Feiyan exercise: lie prone on the bed, and successively do the alternating lifting of the straightening of the lower limbs, the straightening of the lower limbs and the simultaneous lifting, the upper half of the body at the same time, and the lifting of both ends of the body from the bed at the same time, the above actions are carried out alternately, twice a day, lumbar disc herniation exercise** 10 15 minutes each time.

03 Group body exercise: Lie on the bed on your back, and do hip flexion, knee flexion, sit-ups or sit-ups with your hands on your knees and chest more than 10 times. This exercise can be alternated with the delphinium every other day.

04 Backwards: Choose a road that is flat, with few pedestrians and good air, and walk backwards step by step. Lumbar disc herniation exercises** take about 20 minutes each time, once a day in the morning and once in the evening.

05 Suspension: Grasp the horizontal bar at a certain height with both hands, and the height is required to be able to stand on tiptoe, and make people hang. Lumbar disc herniation exercise**Hang for about 10 minutes every day.

06 Rub your waist repeatedly: Gently massage the entire vertebrae up and down with both hands, repeat 10-15 times, or ask others for help.