Lumbar disc herniation is a common type of orthopedic disease. Common lumbago and lumbar and leg pain may be the cause of lumbar disc herniation. So if you suffer from lumbar disc herniation, how should you exercise? The following will introduce the self-workout method for lumbar disc herniation
Lumbar disc exercise method
Lumbar discs exercise method 1, step back: take a step back every day for 40 to 60 minutes. When you walk away, try to fall backwards and feel tired after walking. In the exercise method of lumbar disc herniation, it is the easiest to walk backwards. 2. Swimming: In many sports, swimming is more suitable for patients with lumbar disc herniation. It is a good exercise method. 3, lying supine car: lying in bed, legs like a squatting bike. Each morning and evening, each time 10 to 15 minutes, this method is recommended for the majority of patients with a method of lumbar disc herniation. 4, pull-ups: physical quality of people can do pull-ups on a single squat, physically poor people can also hold a single squat with both feet hanging for a while, hands tired to rest for a while to do, repeated many times a day Times.
Second, the lumbar discs exercise method
1, standing twisted hips feet apart shoulder width, hands akimbo, both sides of the hip twist to the left and right, while the shoulder is also slightly tilted back, left and right a total of 100 times. 2, lying on the bed, knees bent on the bed, and then forced to lift the buttocks, leaving the bed about 10 cm, then you will feel low back muscle force. Hold for about 3-5 seconds to let go, so repeat 10 times. Follow this method three times a day. 3, abdominal exercise: do sit-ups, the same is done 10 times each time, 3 times a day. 4, cross-twist: two feet shoulder width apart, toes inward, arms straight, one hand on the side of the body, one hand over his head, if the left hand is on, first to the right rear swing, and then the right hand on the Left rear swing. The waist is also twisted, 100 times to the left and right. 5, before the bend on both sides of the shoulder and shoulder width apart, toes inward, slowly bending forward, so that the hand gradually touch the ground, and then stretched back, reaching back to the maximum, repeated 10 times.
Third, the lumbar discs exercise method
1, supine lift the pelvic supine knee flexion, with full and back as the fulcrum, lift the pelvis, and then slowly fall, repeated 20 times. This action can correct the pelvis forward and increase the curvature of the lumbar spine. 2. Hold your knees and flex your knees to flex your knees. Hold your knees as close to your chest as possible, but be careful not to bow your back from your bed. 3, lateral recumbent lateral leg position, the upper leg can be straight, the lower knee flexion, upper leg side lift, and then slowly put down, repeated dozens of times. 4, crawling and knees knees and upper limbs propped up prone, waist relaxation slowly rising nuclear, weight 10 times, one side of the lower extremity straight, knees to make it as far as possible to touch the ipsilateral elbow. Repeat 15 times. 5, straight leg raises the supine position, presses both hands under the buttocks, slowly raises both lower limbs, the knee joint can bend slightly, then lays down, duplicates 15 times. 6, pressure on the leg sitting on the bed, one knee flexion, another lower limb straight, forward torso pressure to the straight leg, and then exchanged for another leg. This action can also be performed at the station and the lower limbs are placed on the back of the chair. 7, knee sit-ups supine position, knees flexion, abdomen to lift the trunk, hands touch the knee.
Fourth, the lumbar discs exercise method
1. Repeatedly squeezing the waist: Place both hands on the ipsilateral psoas muscle, from the top to the bottom, and then repeatedly lick 10-15 times from bottom to top, taking the waist as the degree of fever.
2, crawling training: limbs were crawling, have bow waist, Shen waist movement. Then, touch the left (right) hand and touch the left (right) foot, and then raise your hand to turn and wait for the action. Finally, place your hands on the ground and make a crawl. Hold it for 30 minutes every day.
3, Swallow-style exercise: prone in bed, has to do double lower extremities alternating lift, double lower extremities at the same time lifting, upper body rear reach, lift the body at the same time lift off the bed and other movements, the above actions more than ten times, daily adherence 30 minutes of exercise.
4, group sports: supine on the bed, has to do hip flexion, knee flexion, sit-ups or sit-ups then pick up his hands and knees chest and other movements more than 10 times. This movement can alternate with Swallow-style every other day.
5. Withdraw from the exercise: Step back in the corridor or open space, about 30 minutes each time. This exercise helps to improve the status of the lower back muscles, restore lumbar spine bow and lumbar facet joint slip, and help relieve facet joint adhesions.
6, very abdomen therapy: daily do dozens of abdominal exercises, on the one hand to strengthen the exercise of the back muscles, on the other hand so that the intervertebral space and the annulus, intervertebral ligament rotation, traction, resulting in peripheral pressure, protrusions Easy to accept, can make the vertebral joints to restore anatomical functional position, to adapt to the state.
What needs to be reminded is that each individual has different individual differences and chooses one or two ways to exercise. During this process, pay attention to safety and the elderly should be properly accompanied by family members. Or contact the author directly, there is a better, simple and quick way to help you solve the problem of lumbar spine
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