How to exercise a herniated lumbar disc, what exercises are good?

Patients with a herniated lumbar disc who want to exercise must exercise without weight-bearing on the lumbar spine. Because once the lumbar spine is weight-bearing, it will cause the intervertebral disc between the vertebral bodies to be excessively compressed, which will cause the aggravation of intervertebral disc herniation and clinical symptoms. If you want to exercise, you must exercise during bed rest, because when you are in bed, the vertebral body of the waist is not forced, so during the bed rest, you can do the back arch five or four o'clock support exercise and plank exercise, or perform muscle contraction function exercise.

And when you go down to the ground, you can do the exercise of hanging the horizontal bar, and the exercise of walking backwards also has a good effect on the recovery of intervertebral disc herniation. And you can also do swimming exercises when you have time, which is very helpful for the recovery of intervertebral disc herniation.

If you have a herniated disc in your lumbar interval, you can insist on walking backwards every day, or you can strengthen your exercise by jogging, and try to sleep on a hard bed and sleep flat when you sleep.

The correct exercise method for lumbar disc herniation is mainly to exercise the lumbar back muscles appropriately, such as: Feiyan exercise, tai chi, etc., to avoid excessive exercise and aggravation of diseases. In addition, under the guidance of the doctor, the patient underwent auxiliary physiotherapy such as lumbar traction to relieve symptoms, and usually slept on a hard bed.

The exercise methods for lumbar intervertebral disc herniation are as follows: 1. Repeatedly rub the waist: lumbar intervertebral disc herniation exercise**Put both hands on the same side of the psoas major muscle, from top to bottom, and then from bottom to top repeatedly rub 10 15 times, with bilateral waist fever as the degree.

The best exercises for lumbar disc herniation conditions are:Swim. Because the lumbar spine is not compressed during swimming, it can be pressured on the intervertebral discs.

Lumbar disc herniation is suitable for yoga spinal activities, hanging a single rod is also equal to traction, walking also has the effect of moving the waist, such as lying flat on a hard bed when seriously ill, which is conducive to the automatic homing of the lumbar spine.

If the lumbar disc is herniated, you can do some fitness gymnastics, especially the aerobics such as spinal health exercises, which is still helpful for relieving the lumbar disc and improving the condition of the lumbar disc.

Lumbar disc herniation requires bed rest, sleeping on a hard bed, you can lie in bed and tilt your belly button to exercise your psoas muscles, or you can traction.

Lumbar disc herniation is not suitable for strenuous exercise, you can do some simple physical activities, which can help the lumbar disc recovery. You should also pay attention to your eating habits and eat more fruits and vegetables, which will be more conducive to your health.

Stretch one knee and stretch one knee until you feel a moderate stretch of the lower back and hips, and repeat the same motion on the other knee.

Lumbar intervertebral disc herniation is mainly caused by muscle strain of lumbar back muscle function, so patients need to strengthen the function of the lower back muscle Exercise common ones are:1The five-point pose, which is supported by the heels, two elbow joints and the head, and the waist and hips are left in the air and are called the upper arch bridge.

2.Lie down with your hands behind your back and lift your head, chest and feet in a swimming position. 3.

Swimming, which is most effective for herniated discs.

It is mainly based on three-point support, five-point support, flying swallow and other actions, and you can also do some sports appropriately, such as swimming, jogging, backwards, etc. These exercises can exercise the muscles of the whole body, keep the lower back straight, and improve the stability of the lower back. After the stability of the lumbar spine is enhanced, the probability of lumbar disc herniation will decrease a lot.

1. Exercise methods for lumbar intervertebral disc herniation and **:

1. Self-traction**, hang a horizontal stick with a rope at a high place, so that the patient can grasp it with his feet, and pull it by his own body weight to reset the herniated disc.

2. Cupping is the best, the main pull of the bladder meridians on both sides of the back, plus waist yangguan. Fate. Waist Yu.

Ring jump. Commissioned (cupping after prick). Kunlun (cupping after prick).

Guan Yuan. Pull once a day for 15-20 minutes each time. Fight continuously until it is plucked (safflower oil can also be applied to the cupping place after plucking).

Second, during the painful period of lumbar disc herniation, the following points should be noted:

One: Sleep on a hard bed. Sleeping on a rigid bed can reduce the pressure on the intervertebral discs.

2: Pay attention to the warmth of the waist and try not to get cold. During the day, wear a waist circumference (belt belt) on the waist to strengthen the protection of the lower back and at the same time facilitate the recovery of lumbar spondylosis.

Three: Do not bend over and force hard (such as mopping the floor...)), bed rest as much as possible during acute attacks, and also after the pain has been relieved. Take proper rest and don't overexert yourself. so as not to aggravate the pain .

Four: Don't bend down when lifting heavy objects, you should squat down to get the heavy objects first, and then get up slowly, trying not to bend over.

5. Try to stay in bed during the acute attack, and after the pain is relieved. Take proper rest and don't overexert yourself. so as not to aggravate the pain .

Six: In the usual diet, eat more foods with high calcium content, such as milk, dairy products, shrimp skin, kelp, sesame paste, and soy products are also rich in calcium.

Body rotation movement, feet open with shoulder-width apart, large and small hips flexed and chest, two fists opposite, with waist as the axis, first turn the body to the left, then to the right topic, repeat 12 times. The second time you can apply a little force.

Body side movement, feet open the same shoulder width, left hand up, right hand waist, waist as the axis, upper body right side bend, then right hand up, left hand waist, bend to the left, each action repeat 12 times, the amplitude should be large.

In addition, everyone should pay attention to the combination of work and rest in their usual work, correct posture, not sit and stand for a long time, prepare for activities before strenuous physical activity, pay attention to a balanced diet, high protein and vitamin content, low fat and cholesterol, prevent obesity, quit smoking and alcohol control.

If you have a herniated lumbar disc, so the symptoms of backache and discomfort are caused, it is recommended to eat a light diet, pay attention to proper rest, avoid heavy physical work, hang an orthopedic department in time, do an X-ray examination of the lumbar spine, and give blood circulation and pain-relieving drugs in a timely manner according to the examination results and your symptoms and signs, such as lumbar vertebrae bone spinning world medical posts, it is recommended to eat fresh vegetables and fruits many times, avoid eating spicy, cold, greasy and fatty food, there are no contraindications.

According to the description of your situation, conservative** is to rest, sleep on a hard bed, help the lumbar vertebrae, correct the body posture, avoid a long-term posture, change the posture regularly, avoid bending over, avoid weight-bearing, avoid exertion, trauma and cold, waist circumference, take it down when sleeping, local hot compress, do not massage massage, waist muscle function exercise, if it cannot be relieved, surgery is required**.

1. Drugs**: Anti-inflammatory analgesics can be used to reduce pain and anti-pain muscle spasms, eliminate aseptic inflammation, and choose lumbar vertebrae according to the severity of the condition'Spinning'Medical post.

2. Traction**: It can be used to relieve muscle spasm and expand the intervertebral space to alleviate nerve root compression.

3. Surgery**: The essence of lumbar disc herniation is to remove the herniated nucleus pulposus and release the compressed nerve roots.

4. Minimally invasive**: As a new type of minimally invasive technique, laser acupuncture knife release has achieved good clinical results in lumbar intervertebral disc herniation.

1. Stride backwards.

In fact, patients with a herniated lumbar disc are generally not recommended to do running exercises. However, patients can be advised to walk backwards in large steps, mostly in a two-legged lunge, about 30 to 50 meters at a time.

2. Exercise on the horizontal bar parallel to the arm.

The way to do this is to stretch with your back to the mono- and then do it about 20 to 30 times a day. You can adjust it according to what you can afford, gradually increase the number of times in the future, or increase the intensity.

3. Practice walking backwards.

Walking backwards is a kind of reverse exercise, which is a good way to exercise, with special functions that other sports do not have, walking backwards is most widely known for the best effect on chronic low back pain and intervertebral disc herniation, many people get rid of low back pain because of adhering to this simple and effective exercise.

Fourth, the swallow exercise.

The Flying Swallow exercise method is named after the body shape like a Flying Swallow, which can exercise your spine well, prevent lumbar disc herniation, and prevent neck and shoulder disease. The head and legs of the chicken are straightened upward, and the hands are slightly cocked back and upward, like a flying goose, and the belly touches the ground.

5. Push-ups.

Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It is a very simple but effective method of strength training. Beginners can practice push-ups in two sets of 15 to 20 reps each; Athletes with a certain foundation can do 3 sets of 20 reps each; Advanced people can try 4 sets of 30 to 50 push-ups.

6. Take a walk. It's best not to go out for a walk immediately after you've had a full meal. At this time, the stomach and intestines need enough blood** to digest and absorb food. If you are in a hurry to go for a walk, the blood enters the locomotor system.

It is not conducive to the digestion and absorption of the stomach and intestines. It's best to rest for about half an hour after a meal before going for a walk. Some three-high people, when walking, pay attention to the upper body straight, do not press the chest.

It is best to choose the time to go for a walk between 7 and 9 o'clock in the evening, and if you have a late dinner, it is best not to go for a walk, so as not to affect your sleep.

When walking, pay attention to your speed and not be too fast. If you feel that your body is slightly sweaty, you can slow down the pace of walking, but it is best not to take off your outer clothes in a hurry. In case of a cold.

When walking, you can swing your arms appropriately. But don't do it too much. Don't rush to speed up your pace or change the intensity of your walk.

These activities have a very good effect on this disease, but it is important to note that because the intervertebral disc mobility is relatively poor, it must not do strenuous activities.