Can a herniated lumbar disc be cured by exercise

Lumbar intervertebral disc herniation is a relatively common disease, if it is a mild prominent problem, the symptoms caused by mild lumbar disc withdrawal will not be too serious, will not affect life, serious will lead to a straight waist, unable to exert strength. Mild lumbar disc herniation can strengthen the lower back muscles.

For those with a herniated lumbar disc, they can be trained by walking backwards, straight leg raises, stretching exercises, etc.

1. Walking backwards is an exercise method often used by people with lumbar intervertebral disc herniation, but it is necessary to ensure their own safety and avoid safety accidents and other uncomfortable symptoms on the body.

2. The commonly used exercise methods for lumbar disc protrusion are also straight leg raises, which is to maintain a supine posture during exercise. At the same time, you should also raise your legs straight until you can't lift them up, then slowly lower them and swap your legs.

3. The other is that only the abdomen is implanted, and the other parts are elevated, and the whole body is reversed. People with lumbar disc herniation can also do some stretching exercises, which not only help the lumbar spine area, but also have certain benefits for the whole body.

Fourth, the best exercise methods for lumbar disc herniation include swimming, walking, and walking backwards. These methods have a good effect on lumbar disc herniation, but these exercises cannot be carried out during the onset of lumbar disc herniation, otherwise the symptoms of lumbar disc herniation will be increased. First of all, the patient needs absolute bed rest, and then choose some conservative methods to perform**, such as acupuncture, massage, and hot compresses.

Patients can do some exercises to help recover from a herniated disc and try to sleep on a hard bed.

Most of the best ways to exercise lumbar intervertebral disc herniation are to choose to walk upside down or do some small swallow flying movements, which can help the recovery of lumbar disc herniation. Lumbar disc herniation is related to bending over for a long time and doing heavy physical labor in life, and the waist will be accompanied by painful symptoms.

If you highlight this disease, find a place with a horizontal bar, support it with both hands, and persist for a period of time to get better

Patients with mild lumbar disc herniation can do suspension exercises. Stretched against the wall, severe need to stay in bed.

There is no best exercise and method for lumbar disc herniation, and the doctor will put forward personalized exercise suggestions and personalized exercises according to the patient's condition and physical condition.

In addition to bed rest, some exercises should be carried out appropriately, which are beneficial to alleviate the condition of patients with lumbar disc herniation, but it is necessary to pay attention to the correct choice of exercise methods for lumbar disc herniation, and at the same time cooperate with traditional Chinese medicine plasters for conditioning.

How to exercise a herniated lumbar disc.

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

2. Hug your knees and touch your chest in a 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. Raise the leg in the lateral decubitus position, the upper leg can be straightened, the lower knee is slightly flexed, the upper leg is lifted sideways, and then slowly put down, repeating dozens of times.

4. Crawl and touch the elbow with the knees, the knees and upper limbs are propped up and prone, the waist is relaxed, the nuclear hair slowly sinks up, and after 10 times of weight, 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-legged elevated supine position, press your hands under your buttocks, slowly lift your lower limbs, the knee joints can be slightly flexed, and then put down, repeat 15 times.

6. Press the leg and sit on the bed, one knee is slightly bent, the other lower limb is straightened, the torso leans forward and presses to the straightened lower limb, and then exchanges into the other lower limb. This can also be done in a standing position, with the lower limbs resting on the back of the chair in front of you.

7. Knee sit-ups, knees flexed, abdomen tuck to lift the torso, hands touch the knees.

8. External application of ** lumbar disc herniation, use traditional Chinese medicine plaster, apply to the pain area of the lower back, and change it every three days.

Lumbar disc herniation self-exercise method.

1. Enhance abdominal exercises: head back, abdomen slowly bend back into an arch, hold this position for 5 seconds, get up to relieve, repeat 5 times.

2. Bend over on the left and right sides: Keep your body straight, spread your legs apart, put your hands on your waist, bend to the left, hold for 5 seconds, alternate left and right.

3. Rotate left and right ** stand in an upright position, fork the waist, rotate the waist back and forth from side to side, and relax the waist for 5 minutes.

4. Outdoor activities: Wear loose clothes, relax, go out for a walk in the park, and relieve the fatigue of your vision.

5. Pay attention to the gradual exercise.

What to pay attention to in patients with a herniated lumbar disc.

1. Sleep on a hard bed. Sleeping on a rigid bed can reduce the pressure on the discs.

2. The patient is required to exert force on the abdomen when walking, and when waiting for the bus, do not put both legs together, and put one foot on the low platform or stone will feel much easier, which has a great effect on the health care of lumbar intervertebral disc herniation.

3. When exercising, the amplitude of the leg press and bending should not be too large, otherwise the patients with lumbar disc herniation will not only fail to achieve the expected purpose of health care, but also aggravate the condition of lumbar disc herniation.

4. When carrying out lumbar spine health care, patients are required not to bend over when lifting heavy objects, they should squat down to get the heavy objects first, and then get up slowly, trying not to bend over.

The best way to exercise for lumbar disc herniation is to practice turtle crawling every day, so that changes quickly.

Lumbar intervertebral disc herniation is divided into acute phase and remission phase, patients in the acute phase are not suitable for exercise, need to sleep on a hard bed to rest, let the psoas muscles slowly relax, and the herniated inflammation will gradually subside. If the patient is in remission, whether it is conservative**, minimally invasive** or surgical**, the pain symptoms will basically disappear or be reduced by more than 70%, and this is a good time for lumbar spine exercises.

There are many ways to exercise, such as Xiaoyanfei, for older patients, you can practice five points of support, that is, the back of the head, shoulders, two heels, bow up, this posture requires little strength, patients who love sports can breaststroke, neck muscles, and lumbar muscles can be exercised together. In addition, playing badminton and flying kites are good exercises for the neck muscles and psoas muscles, but the exercise needs to be gradual to avoid suddenly bearing a large load, and carry out appropriate exercises, that is, after exercising today, you will not feel tired the next day.

Patients with lumbar disc herniation can do some exercises to strengthen the lower back muscles, such as five-point support, three-point support, Xiaoyanfei, and plank, which can strengthen the strength of the lumbar back muscles and increase the stability of the spine

Avoid overexertion and take a walk on a regular basis.

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. Supine knee bend 01 First lie flat on the ground so that the lower back is in full contact with the ground, then bend the knees so that the thighs are close to the abdomen, hold the knees with both hands, let the muscles in the back and lower limbs relax, and then let go of the hands and stretch the legs straight.

Repeating this three to five times can be effective in helping to alleviate the problem.

Rubbing the lower back 01 When the cold invades the lower back, there will be a more obvious pain. It is recommended to use a towel to apply a hot compress for a few minutes at this time, and then extend the hands all the way down to the calf and rotate clockwise to massage, so as to dredge the meridians and promote blood circulation.

Carry out acupuncture points 01 There are many acupuncture points on all parts of the human body, and the waist is naturally no exception, such as Kidney Yu, Ring 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 Yongquan acupoints on the soles of your feet, which can help promote the repair of the mimic plexus of the nervous system and improve neuropathic pain.

Leg Lift Exercise 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.

Four-legged support 01 First 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.

Air Pedal 01 Lie flat on the ground, especially pay attention to the gap between the waist and the ground, and then do the air pedaling movement 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.

Swimming 01 It is a common anaerobic exercise in daily life, and it is one of the most suitable exercise methods for lumbar disc patients. 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.

Special Tips: Individuals have different physiques, so don't overdo it.

It depends on the situation. It is better to exercise under the guidance of a professional.