What are the exercises for lumbar disc herniation?

In fact, there are some exercise methods in life that are suitable for patients with lumbar disc herniation, let's take a look at these 8 exercise methods.

1. Warm up at the waist.

When we get up in the morning, or before going to bed at night, we should warm up our waist, which is an action that we will have when we are a child in radio gymnastics, that is, use the feet as the fulcrum, draw a circle with the waist, we try to do the maximum range when we do it, and narrow the range if there is pain.

2. Waist extension.

This movement is a whole-body exercise, which is not only good for the lumbar intervertebral discs, but also for the meridians or bones of the whole body. In folklore, it is also called the action of stretching the waist, we should extend the waist as much as possible when stretching, and at the same time the head should look up, we can feel the tightness of the muscles in the back.

3. Waist turning method.

After we do a good job of waist warm-up, then we can do waist rotation exercises, that is to say, we should try to turn left to right to the extreme, and we need to hold it for a few seconds when we are at the extreme.

4. Stretch the waist left and right.

In a standing position, we can touch our calves with the palms of our hands and extend as much as possible downwards, which is very helpful for the lower back.

5. Lean back at the waist.

We usually move forward more in the direction of movement, but the body has fewer opportunities to lean back. At this time, we can exercise the lumbar disc by leaning back at this time. Be sure to pay attention to safety when performing this action.

6. Back extension.

After the above movements, we can stretch the whole back, which can help us alleviate the problem of lumbar intervertebral discs, we need to find a bar bar at the same height as our navel, and then we put our hands under it, and then press down on the shoulders, at this time we can feel the feeling of stretching in the lower back of the back.

7, Xiao Yanfei.

This posture is also recognized by the medical community as a herniated lumbar disc posture, first we have to lie on our stomach, and then lift our hands and feet up as much as possible, and hold on for a few seconds when we reach the top.

8. Kneeling backwards.

This exercise method has certain requirements for the body, if the body is not conditioned, it is best to ask a friend to assist. We start with a kneeling position, then slowly fall back until we touch the ground.

When we teach exercise methods, we must determine the condition of the lumbar intervertebral disc before we can exercise. In most cases, these exercises can be used for mild to moderate lumbar disc herniation, but if it is a severe herniation problem, it is not recommended that you exercise on your own, and you must wait until the doctor examines you before doing it.

Movement and physics are often the most important parts of the herniated disc self. Doing proper exercises and exercises will strengthen the muscles in the lower back and reduce the load and pressure on the spine. They will also improve the flexibility of the spine and help reduce the risk of a herniated disc reoccurring.

Exercises that can help with effective recovery include:

Swimming yoga. Pilates walk.

Cycling performs all movements in a slow and self-controlled manner, especially when bending over or lifting. If you feel pain while exercising, you should stop exercising and go to the hospital.

What are the best exercises for lumbar disc herniation?Doctors point out several forms of exercise.

1. Raise the pelvis in the supine position with your knees flexed, use your feet and back as fulcrums, lift the pelvis, and then slowly fall down, repeating 20 times. This maneuver corrects anterior pelvic tilt and increases lumbar curvature.

2. Hug your knees and touch your chest In the supine position, bend your knees and hold your knees as close to your chest as possible, but be careful not to arch your back off the bed. 3. Leg lift in lateral decubitus position In the lateral decubitus position, the upper leg can be straightened, the lower knee is slightly flexed, the upper leg is raised on the side, and then slowly put down, repeating dozens of times.

4. Crawl and knees touch the elbows, bend the knees and upper limbs to prone, relax the waist and slowly sink up, after 10 heavy times, one side of the lower limb is straightened, and the knee is bent so that it touches the elbow joint on the same side as much as possible. Repeat 15 times.

5. Straight leg elevation Supine position, press your hands under your hips, slowly lift your lower limbs, knee joints can be slightly flexed, and then put down, repeat 15 times.