Tell you about 11 ways to exercise lumbar intervertebral disc herniation

Lumbar intervertebral disc herniation is a common kind of orthopedic disease, usually lumbago, low back pain, Lumbar disc herniation may be caused by the disaster. So if the unfortunate suffering from lumbar intervertebral disc herniation, how should exercise? The following will introduce the self-exercise method of lumbar intervertebral disc herniation

The exercise method of lumbar disc protrusion one,

Lumbar disc Protrusion of the exercise Method 1, backward walk: 40-60 minutes to go backwards every day. Walk as far back as possible, to walk after the feeling of fatigue, in order not to aggravate the symptoms of the degree. In the exercise of lumbar intervertebral disc herniation, it is easiest and easy to go backwards. 2, Swimming: In many sports activities, swimming is more suitable for lumbar intervertebral disc herniation patients, is a good exercise method. 3, supine pedal car: supine bed, legs upward like pedal bike-like. Every morning and evening each time,

10-15 minutes each time, this method is recommended by the majority of patients with lumbar intervertebral disc herniation exercise method. 4, primer upward: The body of a good person can be on a single carry on the primer upward, physical fitness almost people can also hold a single shoulder two feet suspended hanging a while, hand tired to rest a while to do, a day repeated several times.

Second, the lumbar disc prominent exercise method

1, standing twisted hip two feet apart with the shoulder width, hands on the hips, both sides of the hip to the left and right side of the twist, while the shoulders with a slight tilt back, left and right to do 100 times. 2, lying on the bed, knees bent feet on the bed, and then force the buttocks lifted, leaving the bed about 10 centimeters, then you will feel the waist back muscle in force. Stick it down for about 3-5 seconds, so repeat 10 times. This method is done 3 times a day. 3, ABS exercise: That is do sit-ups, the same is done 10 times a day 3 times. 4, cross-twist waist: Two feet separate with shoulder width, toe inward, two arms straight, one hand in the body side, the first hands raised, if left in the upper, the right rear pendulum, then the right hand in the upper, to the left rear pendulum. The waist also twists with it, left and right to do 100 times. 5, the front bend after stretching on both sides and shoulder width, toe inward, slowly bending forward, so that the hand gradually contact the ground, and then back stretch, back to the maximum, repeated 10 times.

Three, the lumbar disc prominent exercise method

1, supine to lift the pelvis supine double knee flexion, to a full and back as fulcrum, lift the pelvis, and then slowly fall, repeated 20 times. This action can tilt the pelvis forward and increase the curvature of the lumbar spine. 2, knee-to-chest flexion, knees, hand-held knees to make it as close to the chest as possible, but pay attention not to the back bow out of the bed surface. 3, lateral position to raise legs on the side, the upper leg can be straight, the lower side of the knee micro-flexion, the upper side of the leg lifted, and then slowly put down, repeated dozens of times. 4, crawling and knee elbow knees and upper limbs propped prone, waist relaxed issued slowly on the heavy, 10 times, one side of the lower limbs straight, knees to make it as far as possible to reach the same side elbow. Repeat 15 times. 5, straight legs raised supine position, the hands will be pressed under the hips, slowly lifting the legs, knees can be slightly bent, and then put down, repeat 15 times. 6, the legs sit on the bed, one knee slightly bent, the other leg straight, the torso forward pressure to straighten the lower limbs, and then exchanged for another lower limb. This action can also be performed at the position, and the lower limb is placed on the back of the front seat. 7, knee sit-ups supine position, knees flexion, the abdomen to lift the torso, hands touch the knee.

Four, Lumbar disc prominent exercise method

1, repeatedly rubbing the waist: the hands are placed in the same side of the waist big muscle, from the top down, and then repeatedly rub 10-15 times, to the bilateral waist fever for degrees. 2, crawling training: the limbs are crawling-like, has done hunch over, waist action.　Then sideways left (right) hand to touch the left (right) foot, Yang Hand turned and so on, the end will be hands on the ground, crawling action, 30 minutes a day. 3, Swallow-type exercise: prone to bed, have done double lower limbs alternately flattering, double lower limbs at the same time, lift up the upper body, both ends at the same time lift away from the bed and other movements, the above-mentioned actions 10 more than 30 minutes a day to exercise. 4, the body movement: supine in bed, has done Cushing, knees, sit-ups or sit-ups and knee-hugging hands to hug the chest and other movements 10 more than a dozen. This movement can be performed alternately with a swallow-like alternate day. 5, retreating exercise: in the corridor or open to go backwards, every 30 minutes or so. This exercise is beneficial to improve the state of the lumbar back muscles, restore the lumbar spine physiological Arch and lumbar facet joint sliding, can help to relieve small joint adhesion. 6, the very abdominal therapy: do a very abdominal exercise dozens of times a day, on the one hand to strengthen the waist back muscle exercise, on the other hand, the intervertebral space and fiber ring, intervertebral ligament rotation, pull, the surrounding pressure, the protrusion is easy to return, can make the vertebral joint return anatomical function, reach the state of adaptation. It is necessary to remind that each person's individual differences are different, from which to choose suitable for their own one or two ways to exercise. In this process, care should be taken for the elderly to be properly accompanied by their family members.

Five, Lumbar disc prominent exercise method lumbar disc herniation Patients can also do five-point support exercises in bed: Supine bed, two-legged flexion, with feet, elbows and the back of the fulcrum (five-point support) to force the buttocks raised, such as arch, with the progress of the exercise, you can put your arms in front of the chest, only the feet and the head behind the fulcrum for the practice. Lumbar intervertebral disc protrusion should be done in a timely manner, can be affixed to the "Zhao." "Sheng." Can play to promote the blood to the stasis, Shu-zhi, anti-inflammatory analgesic effect, and then to achieve the purpose of the treatment of specimens. And during the treatment should avoid strenuous exercise, can not sit for a long time, can not make the waist suddenly stress.

Six, Lumbar disc prominent exercise method is introduced a set of family self-exercises, from the lumbar protrusion caused by the back and leg pain may be done 1-2 times a day. The first section: Prone position, lying on the hard bed, do the preparatory action. Section Two: Prone position, with two elbow joint prop up for 3 minutes, and then restore the dressing for 1 minutes, repeat 6--8 times. Section III: Prone position, with both hands propped up, elbow straight, adhere to 3 minutes after recovery 1 minutes, repeat 6-8 times. Each time you can add a deep breathing method, take a breath, then exhale and spit out. At this point will feel the waist sinking, so as to restore the lumbar spine to the original normal physiological curvature. Fourth: Make use of the ironing board or board in your home, add a seat belt or a strong belt, and tie your waist tightly. Prone position, with both hands propped up, adhere to 3 minutes after recovery, repeated 6-8 times. Fifth: Prone, the abdomen under a pillow, both hands buckle behind, will legs, head and shoulders as far as possible, adhere to a second, then put down the slack, repeat 6~8 times.

Seven, Lumbar disc prominent exercise method therapy one: Body anterior flexion exercises. The body upright legs separate, two feet with shoulder width, with the hip as the axis, the upper torso as far as possible leaning forward, the hands can be raised on both sides of the waist, can also naturally droop, so that the hands to the ground close. Do 1-2 minutes after the restoration, repeat the three times. Therapy Two: Body extension exercises. The body stands upright and legs separate, both feet shoulder width. Hand support to the hips or waist, the upper body as far as possible to stretch back tilt, and can gently tremor, to increase the degree of stretching. After 1-2 minutes of restoration, repeat the three times. Therapy Three: Body side bend exercises. Body upright legs separate, two feet with shoulder width, hands on the hips. upper body to the waist for the axis, first to the left bend, restore neutrality, and then to the right bend, repeat and can gradually increase the range of practice. Repeat 6~8 times. Therapy Four: The bow walks away. The right foot forward a big stride, knee bend, angle is greater than 90 °, the left leg is straight back, this action is similar to martial arts in the right archer step. Then left leg into a left lunge, left and right leg alternately walk forward, upper body upright, chest head up, naturally put hips. Every 5-10 minutes, 2 times a day. Therapy Five: post-leg exercises. Hands to the bedside or table, chest head up, legs straight alternating after the swing, the demand for a gradual increase in the amplitude, 3-5 minutes per day, one or two times. Therapy Six: Hip-lift exercises. Body supine, relax. Zoo and lower limbs as far as possible to the body to send out, while the right hip leg as far as possible upward traction, so that the hip sacral joint to do a large and downward twist, alternating around, repeat 1~8 times. Therapy VII: Pedal the foot exercises. Supine position, right hip, right knee flexion, knee as close as possible to the chest, the foot of the back hook tight, and then the foot heel force inclined above the pedal, push out will be the size of the leg muscle contraction tension, about 5 seconds or so. Finally put down the restoration, left and right legs alternately, each side of the lower limbs do 20~30 times.

Eight, the lumbar disc prominent exercise method

1, Hip: Supine, first with the right leg to the front of the foot suddenly a stretch, while the hip to the left a pendulum. Make your left leg again. The action should be coordinated and powerful, alternating between the legs 20 to 30 times. 2, Kick: supine, as far as possible flexion hip, knee, foot back hook tight (back flexion). Then push the heel to the top (about 45 degrees), tighten the muscles of the size leg, and put down the restoration. Two legs alternately do 20 to 60 times. 3, Ang chest: Prone, with both hands to support the bed, first from the head back to start, while supporting the hand gradually propped up and lifted the chest upward, the last hard back, the strength to reach the waist. Flat-volt rest, repeat five to 10 times. 4, Diving: Prone, both hands on the waist, the upper body and two legs at the same time after stretching up, made into a bow shape. Be careful not to bend your knees. Try to stay in this position for a while, the longer the better. 5, down and back extension: standing, legs separated about the shoulder width, the foot pointed inward. Bend forward to make the hand touch the ground. Then reset and back to stretch, but also to stretch to the maximum amount of elasticity. Repeated five to 10 times, the disease improved after increasing the range of action, pay attention to gradual.

Nine, Lumbar disc prominent exercise method for long-term sedentary people, lumbar disease is very common, the performance is heavy when light, tired pain aggravated, physiotherapy although can alleviate pain, but cannot remove root cause. According to the study of sports medicine, the waist around the ring movement as well as the reverse step, the treatment and prevention of lumbar pain is very obvious. The so-called ring-around movement, the basic movements are as follows: Two legs slightly separate, hands fork in the back of the waist, to the waist for the axis around the rotation of the body, if the pain is severe, you can slow down a bit, first turn to the left, and then turn to the right. This method is simple, but it works, we suggest you try it. There is another way, is the current international implementation of a treatment of lumbar diseases of the exercise therapy, that is to step away. The two legs alternately step back, enhance the strength of the posterior thigh muscle group and the back muscle group, can make the lumbar ligament elasticity enhancement, the stability of the lumbar spine strengthened, so that the function of bone, muscle, ligament recovery, so that the lumbar pain can be alleviated or even disappear. It is now widely used in fitness, it is also suitable for lumbar injury, waist muscle pain and poor cerebellar balance ability. Step-down therapy is simple, easy to master, regardless of age and size can be taken to exercise backwards should be 1 times a day, 20-30 minutes each time, to gradually. Lumbar pain is severe if you can immediately take steps to exercise, can play a good analgesic effect, chronic lumbar spine patients if long-term adherence to walk, two months will be visible to good results, some patients can even cure. Need to be reminded that, when the step, people's perception of space is significantly reduced, prone to fall, so the pace should not be too fast, and strive to go steady, the two eyes should be head-up below in order to master the direction. In order to be safe, it is best to go backwards with the forefoot rubbing. can also take a companion to the way, one person to go forward, another person to step back, the two alternate rotation, mutual care. Professor Shu Wenhao, referring to the pace of walking and the grasp of the exercise, said he suggested that starting at 60 steps per minute is better, healthy people should be controlled in every minute 90~100 times, low back pain of the pulse, should be controlled in the quieter than their own increase more than 10 times for the best.

Ten, Lumbar disc prominent exercise method summary of Lumbar disc herniation the first stage: (Total 3-5 days) ① supine straight leg elevation exercise and lower limb flexion and stretching movement: to prevent nerve root adhesion, the initial start from 30°, holding time from 15 seconds gradually increased, 10 times/Group, 2-3 groups/day. ② Ankle flexion movement: each movement remains 10 seconds, repeats 20 times/group, 3-4 groups/day. The second stage: (mainly do waist back muscle exercise) ① 3 Point Support method: (7-9 days after the operation) lying on the hard bed, with the head, the feet 3 support, the buttocks propped up, buttocks as far as possible to raise. Keep 10 seconds, repeat 20 times/group, 2-3 groups/day. ② 4-Point support method: That is, the arch Bridge support method (9-10 days after the operation) lying on the hard bed, with both hands, feet will be fully propped up the body, arch-shaped. Keep 10 seconds, repeat 20 times/group, 2-3 groups/day. ③ 5-Point Support method: (5-7 days after the operation) lying flat on the hard bed, with the head, feet, double elbow 5 point support, the buttocks lifted, buttocks as far as possible to raise. Keep 10 seconds, repeat 20 times/group, 2-3 groups/day. ④ Swallow Point Water Law: (10-15 days after surgery) prone and hard-bed, head, double upper limbs, two lower limbs, abdominal contact bed area as small as possible, showing a swallow-like. Keep 10 seconds, repeat 20 times/group, 2-3 groups/day. Experts remind you: the severe lumbar fractures are unstable fractures, should be appropriate for the lumbar back muscle exercise, so that the fracture to a certain degree of reduction, and finally with the waistline and other branches out of the third stage of the bed: (30 days after the operation) to guide patients to correct use of waist circumference, avoid the spine distortion caused by activity. Choose the waist and the patient's body shape corresponding to the general upper rib arch, down to the iliac crest, should not be too tight. In the case of wearing waist, practice the bed, standing practice, that is, standing between the feet with the shoulder width, both hands fork in the waist, chest convex abdomen, so that the waist back muscle contraction. Walking posture is correct, head up chest to receive the abdomen, sitting must be correct, do not bend. ① Hospital after discharge to continue to learn the exercise content, selective implementation, the number of times depending on the specific situation, exercise gradually, there are certain intermittent movement, to avoid excessive fatigue at the waist. ② do not use the waistline for 3 months in a row to avoid muscle atrophy. ③ 3-6 months to avoid strenuous activities and lifting weights, as far as possible to avoid sedentary, run, jump, avoid sleeping soft bed, from the ground lifting heavy objects should take the knee, squat posture extraction, establish a good life style, often change posture, strengthen the waist back muscle exercise more than six months, enhance waist muscle and spine stability. Reduce the onset of chronic low back pain, prevent lumbar injury and lumbar disc protrusion of the review. ④ strengthen nutrition, maintain a good mood. ⑤ keep warm and avoid cold stimulation. ⑥ Simple Lumbar compression fracture, 8-12 weeks after the injury, do not stoop, 3 months after the practice of bending, 4-6 months after appropriate participation in labor.

Xi. exercise method of lumbar disc protrusion

　　1. Creeping therapy: Sports medicine experts point out that animals crawling with limbs are more fluid than animals that walk upright, and rarely suffer from lumbar diseases. Methods: Hands, knees to the bed, the head naturally lifted, waist natural drooping, crawling length of about 20 meters. 2, push-ups: This action is not easy too much, not too tired, enough. 3, knee-to-chest: supine double-knee flexion, hand-held knee so that it as close as possible to the chest, and then one up for a movement, for 20-30 consecutive. 4, five-point support method: Supine double-knee flexion, heel, double elbow, the head when the fulcrum, lift the pelvis, as far as possible to the abdomen and knee lift flat, and then slowly put down, together with a fall for a movement, 20-30 consecutive. 5, Straight leg elevation: Supine position, arms flat on both sides of the body, legs straight, five-toe back bend, two legs alternately lifted, 20-30 consecutive. 6, prone bed, go to the pillow, hands behind, hard chest head up, so that the first chest left the bed face, while the knee straight, two thighs forcibly backward also left the bed surface, lasting 3-5 seconds, and then the above action must be consistent, every night before bedtime, 3-6 months in a row. What is the best posture for patients with lumbar disc protrusion? Some people think that, no matter how to sit, as long as they feel comfortable, not laborious on the line, but in fact, the correct posture of the person is not entirely comfortable or not, the difficulty to decide, some sitting in a short period of time can feel comfortable, not laborious, but the time is long, comfort will gradually disappear, and produce the pain of the waist, The standard of the correct posture is mainly to see whether the spine, especially the lumbar spine, as much as possible in accordance with the physiological curvature and biomechanical principles, in addition, it should be seen whether the neck is difficult, legs are relaxed and so on. So, what is the best posture for patients with lumbar disc protrusion? The correct posture should be the upper body upright, mandibular micro-receiving, double lower limbs close together, should also choose appropriate seating, so that the waist in a relatively relaxed state, reduce the chance of strain. Sit in a chair with a backrest should be on the basis of the above posture, as far as possible to the waist back and lean on the back of the chair, so that the lumbar sacral muscles do not fatigue. Perhaps a lot of people have a long sitting and suddenly stand up will have a low back pain, the waist is not up feeling, this is because people sit long after the waist muscles in the long-term tense state and spasm caused by, therefore, no matter how to sit, correct or not, people should sit for a period of time, the activities of the waist, lower limbs and even This not only helps to maintain the physiological function of the lumbar spine, but also to other parts of the body has protective effects, such as: Long sitting can often straight spine, the two shoulders to expand, that is, the so-called "yawn", can also put one foot on the other foot, constantly changing. In addition, sit down and stand up the movement also has certain requirements, sit down, it is best to go to the chair stool side, one foot put on the back of another foot, and then the upper body micro forward, slowly sit down, stand up, it is best to put one foot in the back of another foot, gently push the ground, so that the upper body away from position, In this process, the waist back as far as possible to maintain integrity, for lumbar intervertebral disc herniation patients in addition to take the right posture, sit and standMore important.

Precautions 1, exercise, pre-work before the waist of various preparation, so that the muscle flexible play a protective role. 2, lifting things, the use of the correct posture, that is, in the squat posture, with the strength of the legs to lift the weight to avoid damage to the waist. 3, often strengthen the waist back muscle exercise, strengthen the waist muscle strength, in order to reduce the chance of lumbar muscle injury. 4, the waist has been injured people, pay attention to keep warm, from the wind, cold, wet invasion induced injury. 5, Lumbar intervertebral disc herniation Patients should also pay attention to achieve "Ten no", that is: Soon sit, not long, not load, not bend (acute), do not hug children, do not wear high heels, do not bow, do not sit low bench, not tired, not cold (waist)

Tell you about 11 ways to exercise lumbar intervertebral disc herniation