Precautions and exercise methods for lumbar disc herniation! It will not recur in ten years

Precautions for lumbar disc herniation:

1. In the acute phase, we should pay attention to rest and minimize exercise.

2. After the symptoms are obviously improved, back muscle exercise and squat exercise can be carried out step by step.

3. Keep your waist warm and don't sleep on the sleep on the floor or bamboo mat.

4. Correct standing posture, combine work and rest in daily work and life, pay attention to the correct posture, and avoid lifting heavy objects.

5. Avoid strenuous sports such as basketball, football, tennis, golf, yoga, dancing and other twisting sports.

6. Pay attention to abstaining from sex for one month.

Make sure that the vertebral body is not displaced and completely relieve the compression and traction of nerves and ligament muscles! After 1-3 months of recovery and exercise, the disc herniation will be completely cured! It will not recur in ten years!

Exercise methods for lumbar disc herniation

For patients who have suffered from lumbar disc herniation, they want to quickly get away from pain, and the recovery period of lumbar function is crucial. However, many sports and exercises will also aggravate. In this period, proper and effective waist exercises will have twice the result with half the effort. Now waist exercise is summarized as "cross formula", which is both simple and effective. Come and have a look.

　01

Suspension: use the door frame or horizontal bar for suspension exercise.

When hanging, the waist and lower limbs should be relaxed to make the weight naturally droop, so as to achieve the purpose of pulling. The suspension action must be slow and light to avoid operating the lumbar spine by jumping up and down. Suspension exercise should gradually increase the amount of exercise and be persistent.

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Precautions:

The movement should be gentle, slow up and down, and try to let the family help protect.

two

Support: that is, support exercise. Those who are not suitable for suspension exercise can do support exercise.

Spread your feet shoulder-width apart and relax your whole body. Inhale slowly through your nose as you slowly lift your arms up. Raise your arms above your head, look at the sky, and keep your waist straight up to the maximum, then stop for a moment. Then, slowly exhale with your mouth as you slowly lower your arms. Repeat this method for 36 times, one time in the morning and one time in the evening, preferably in a place with fresh air.

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Precautions:

Do it with the strength you can bear. Don't rush to it. You can work hard gradually after you adapt.

　3

Arch: that is, arch waist exercise.

Hold the wall or other objects with both hands, and keep a proper distance between the body and the object to be supported. Spread your feet at the same width as your shoulders, arch your waist forward and backward with a slight effort at a moderate speed, and do it twice a day, 36 times each time.

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Precautions:

The action is gentle and moderate.

　4

Reverse: that is, reverse walking exercise.

Choose a flat and safe place to walk backwards. When you walk, you should straighten your chest and stomach, look straight ahead, wave your hands back and forth naturally, and try to turn back as little as possible. The speed of walking backwards should be determined according to your specific situation, and you should step by step. Generally, you should walk backwards for 15 minutes each time, twice a day.

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Precautions:

Pay attention to speed control and avoid falling.

　5

Multi-angle waist movement in different directions.

For example, bend left and right, bend back and forth, turn left and right, shake waist, etc., each item is done 36 times, twice a day.

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Precautions:

The action should be gentle and gentle, and the amplitude should not be too large.

　6

Squat: squatting exercise.

Spread your feet the same width as your shoulders, raise your hands flat, squat slowly and deeply, land your toes on the ground, and lift your heels. Squatting should be in place. You can hold the wall and other objects to squat at the beginning, and gradually increase the number of squats to gradually achieve deep squat. Do it twice a day, squatting 36 times each time.

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Precautions:

Move gently and squat slowly to prevent falling.

　7

Back: That is, waist back extension exercise.

Statistics show that the lumbar spine bends forward as high as 3000 to 5000 times a day, but the movement of backward extension is rare. At the same time, modern people are often in the forward bending position at work. This position makes the lumbar spine in the flexion position for a long time. In the long run, it will cause the imbalance of the stress of the lumbar intervertebral disc, and the excessive stretch of the lumbar posterior ligament, which will cause low back pain. Place your arms at your waist, spread your feet as wide as your shoulders, relax your body, stretch your waist up and back back 36 times, twice a day. In addition, the supine method can also be used for waist extension exercise. The upper part of the body should be held up with both arms, and the lower part of the body should be close to the bed, so that the waist should be extended as far as possible. Repeat this exercise for 36 times.

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Precautions:

Move gently to prevent falling.

　8

Mo

Massage the Shenshu point (waist eye) first, press and rub the Shenshu point with two hands for more than 100 times, and then alternately hit the point with two hands for 100 times. Finally, slightly press the waist with both hands and simultaneously hit the hip for 100 times, and then hit the hip with both hands for 100 times. Do the above twice a day. Acupoints: 1.5 inches next to the lower edge of the second lumbar spinous process, that is, from the navel back to 1.5 inches next to the spine, and then down 1 inch.

Massage: There are many acupoints on both sides of the spine. You can gently buckle the back from top to bottom along both sides of the spine.

　9

Warm: that is, keep the waist warm.

People suffering from "lumbar protrusion" or low back pain should add clothes ahead of normal people when the weather turns cold, wear wool and cotton vests in the cold season, and do a good job of moisture-proof, wet, cool and cold waist in summer, because these are the inducements of the occurrence of lumbar disease.

　　10

Protection: protection of the waist.

Such as standing soon, sitting soon, not bearing weight, not bending slightly (preferably squatting down instead of bending), not holding children, not sitting on a low bench, not tired, not doing actions that damage the waist, not sleeping on a spring soft bed, not sleeping on a bed that is too hard, etc., bad posture should be corrected.