Lumbar disc herniation is common in adults, mostly engaged in heavy physical labor. There are two reasons: internal and external. The internal cause is that various factors increase the pressure of intervertebral disc, which causes degenerative changes such as dehydration, decreased elasticity, narrowing of intervertebral space, rupture of fibrous ring and relaxation of peripheral ligament over time. The external causes are trauma, chronic strain and feeling cold and dampness.

Exercise method of lumbar disc herniation

First, bow your waist. Stand with your legs together, arch forward and squeeze your waist and hips until you reach the limit, then retract. This is repeated 15 times.

Second, hit the waist. Stand with your legs slightly apart, make fists with your left and right hands, and then slap the protrusion of lumbar intervertebral disc backwards in turn. Do it 50 times, and the intensity should be tolerable.

Third, walk backwards. Walk back with your chest out, swing your hands back and forth naturally, take a bigger step and count 500 steps silently. Go outdoors on the flat ground in sunny days and indoors in rainy days.

Fourth, medication. Lumbar bone prescription is like a medical plaster, which can relieve inflammation and pain and relieve symptoms and signs.

Fifth, pedal on your back. Lie on your back with your legs like pedaling a bike. Once every morning and evening, each time 10~ 15 minutes, this method is recommended by the majority of patients as an exercise method for lumbar disc herniation.

Sixth, pull-ups. People with good physical fitness can do pull-ups on one shoulder, and people with poor physical fitness can also hang their hands on one shoulder for a while, rest for a while when their hands are tired, and do it many times a day.

Family Exercise for Lumbar Intervertebral Disc Herniation

1, prone position, lying on the hard bed, ready for action.

2. In prone position, hold your elbows up for 3 minutes, then restore and trim 1 minute, and repeat for 6-8 times.

3, prone position, hands up, elbows straight, insist on recovery for 3 minutes 1 minute, repeat 6-8 times. You can take a deep breath, take a breath, and then exhale until you finish breathing.

4. Use an ironing board or wooden board at home, add a seat belt or a strong belt, and firmly tie the waist. Prone position, hands up, persist for 3 minutes and then recover, repeat 6-8 times.

5, prone, put a pillow under the abdomen, buckle your hands behind your back, try to lift your legs, head and shoulders for one second, then let go and relax, repeat 6 ~ 8 times.