The best way to exercise the lumbar process, what are the exercises for the lumbar process? How long

Correct standing posture is essential, in work and life to pay attention to the combination of work and rest, to avoid overwork, at the same time, also try not to lift heavy objects, to avoid aggravating the condition, some strenuous exercise is also not recommended to do, is not conducive to the body. It is possible to perform draping exercises, which can achieve a very good stretching purpose when performing draping exercises.

At the same time, it is also necessary to take steps according to one's own physical fitness, avoid excessive exercise, and increase the burden on the body. And it requires long-term persistence, and when jumping, the movements should also be gentle, which can protect your waist well.

It is also possible to do some waist support exercises appropriately, with both hands folded above the head, and the legs in the span of time and shoulder cylinders, repeated exercises, for the relief of lumbar protrusion. Not only that, but it is also possible to walk backwards, and you can do backwards exercises when you take a walk after eating, and you can slowly increase when you walk backwards, and the speed can also be controlled according to your physical fitness.

The method of exercising a herniated lumbar disc is related to the stage of the disease. 1. It is forbidden to exercise in the acute stage, because the nerve edema will be aggravated after exercise, and the patient needs to rest and rest to reduce nerve edema and reduce the spasm of the lower back muscles; 2. During the recovery period, you can appropriately strengthen the lower limb muscle exercise, lumbar back muscle function exercise, and you can carry out exercises such as Xiaoyanfei, abdominal muscle sit-ups, limb elevation, squatting, squatting, etc., it is not recommended to carry out large-dose exercise, large-dose exercise will cause disease**.

Exercises for patients with lumbar disc herniation should not be carried out during the period of pain, and we can do appropriate exercises for the lower back muscles during the remission period. At the same time, care should be taken to avoid exercising too hard. If the patient's lumbar disc herniation worsens, physical activity should be stopped and continued exercise should be considered until symptoms improve.

If the patient's symptoms do not improve for a long time, it is necessary to go to the hospital in time.

Go backwards. Walking backwards has a certain health care effect on the lumbar spine, which can cushion the lumbar spine, and at the same time, walking backwards can also exercise the muscles of the waist, strengthen the body, and improve the muscle strength of the legs, buttocks and waist. Cover Zheng replied.

Breaststroke. At the same time, breaststroke enhances the strength of the muscles of the whole body, especially the lumbar back muscles, helps to maintain the stability of the lumbar spine, restores the physiological curvature of the lumbar spine, and plays a very important role in reducing the pressure in the lumbar intervertebral disc.

Little Feiyan. The little delphinium can strengthen the lower back muscles and increase the stability of the spine, which can delay the development of lumbar disc herniation and alleviate the development of lumbar disc herniation! But you can't do it in the acute phase of lumbar disc herniation! Patients with lumbar stenosis can't do it either!

Gluteal bridge. The gluteal bridge can help increase the curvature of the spine, correct the anterior tilt of the pelvis, and help relieve the pain symptoms caused by lumbar disc herniation.

Five-point support. Five-point support can enhance the strength of the lumbar back muscles, increase the stability of the lumbar spine, help the recovery of the lumbar spine, and prevent **, but for those with symptoms of spinal stenosis, this exercise cannot be done, which may aggravate the condition.

Three-point support. The three-point support can effectively exercise the lower back muscles, and after the lower back muscles are strengthened, it can help support the lumbar spine and prevent the aggravation of lumbar disc herniation.

Pull-up. Pull-ups will pull the body downward due to gravity, which reduces the pressure on the spine, which can help relieve the symptoms of lumbar disc herniation and help improve lumbar spine problems. But don't shake your waist during the exercise, don't bow your waist, this should be remembered!!

9. For patients with lumbar disc herniation, if it is difficult to sit up, you can use the two-handed bed to assist, and do not bend forward after sitting up, and do it 3-5 times in a row.

10. The patient takes the supine position, the legs are straightened and lifted in turn, the action is relaxed and slightly faster, and the pain is not caused as the degree, and it is done 8-10 times in a row, which is also a good exercise method for lumbar disc herniation.

11. Take the standing position, spread your legs slightly apart, make a fist with your left and right hands, and take turns to hit the herniated disc in your lumbar spine. Do it 50 times, and the intensity should be tolerable.

12. In the lateral decubitus position, the upper leg can be straightened, the lower knee is slightly flexed, the upper leg is raised, and then slowly lowered, repeating dozens of times.

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

1. Open the feet with the width of the shoulders, the big and small hips are flexed and the chest, the two fists are opposite, with the waist as the axis, first turn the body to the left, and then to the right, repeat 12 times. The second time you can apply a little force.

2. Open the two feet with the width of the shoulder, raise the left hand, insert the right hand into the waist, take the waist as the axis, bend the right side of the upper body, and then raise the right hand, insert the left hand into the waist, bend to the left side, repeat each action 12 times, the amplitude should be large.

3. Open your feet with the width of your shoulders, put your hands into your waist, take your waist as the axis, first wrap the ring 360 degrees to the left, and then wrap the ring 360 degrees to the right, repeat each action 12 times.

4. Open your feet with the width of your shoulders, raise your arms up, palms forward, take your waist as the axis, first lean back, then bend forward, touch the ground with your fingers or palms as much as possible, and repeat each action 12 times.

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

1. If there is lumbar protrusion in the early stage, the repair effect can be achieved by targeted exercise and massage of the weak clusters. For example, using the head, hands and feet as support, the waist and abdomen are arched and bridged, constantly rising and falling, and insisting on about 15 minutes each time to exercise the lumbar back muscles.

2. If there is a lumbar protrusion in the middle stage, you can bend forward, spread your legs apart and shoulder width, hang your hands naturally, practice 3-5 times, and then stretch back, keep the posture in front of you, and then lean back with both hands on your waist, so that the lower back muscles have an extension and compression effect. Finally, you can bend left and right sides to further extend the activity. There are also many advanced exercises that are good for building lower back muscles, and readers can check out the exercises for themselves.

3. In addition to the above exercises, we should also develop a correct sitting posture and rest time in daily life. Otherwise, the long-term backlog may lead to the degeneration of the lumbar process, and in modern life, for example, many office white-collar workers often sit for a long time, although it is a business need, but do not forget these potential threats, in fact, the best work and rest is to get up every hour to move the muscles and bones, by practicing some of the above exercises are a good choice. Occupations that often need to use waist strength for labor should pay more attention to the protection of the lower back to avoid the appearance of lumbar protrusion caused by overwork.

Nowadays, the age coverage of the lumbar protrusion is gradually expanding, and we need to pay more attention to the bad habits that may lead to the lumbar protrusion, and at the same time, in the process of the lumbar protrusion, according to different lumbar protrusions, certain exercises are needed to achieve an effective lumbar protrusion result.

After the onset of lumbar symptoms, the measures are mainly divided into conservative and surgical. Conservative** is suitable for those who suffer from lumbar prominence in the early stage, and after CT or MRI diagnosis in the hospital, the intervertebral disc does not compress the nerve root, and physical measures such as acupuncture, physiotherapy, massage, massage, moxibustion, etc. can be taken. Strict bed rest, lying flat on a hard bed, avoiding the lumbar spine being compressed by external forces, and even doing exercises such as Yanfei to strengthen the lumbar back muscles.

Lumbar protrusion leg numbness and foot numbness recovery exercise method, lumbar protrusion ** experience sharing.