1. Lie on your back, bend your knees, put your thighs on your abdomen, put your knees on your hands, put your back on the bed, and relax your waist muscles and lower back muscles. Then spread out your hands and straighten your legs and do it 3-5 times. This is an effective exercise method for lumbar disc herniation.

2. Sit-ups. If you have difficulty with sit-ups, you can use a double bed to help. Don't lean forward after sitting up, do it 3-5 times.

3. Lie on your back, stretch your legs, and lift your legs in turn. It's simple and quick, and it won't hurt if you do it 8- 10 times. It is also a good exercise method for lumbar disc herniation.

In addition, in daily work, we should pay attention to the combination of work and rest, have a correct posture, don't sit for a long time, and be prepared before strenuous physical activity. Pay attention to a balanced diet. The content of protein and vitamins should be high, and the content of fat and cholesterol should be low, so as to prevent obesity, quit smoking and control alcohol.

What exercise is lumbar disc herniation not suitable for?

1. Don't do sit-ups: Many people have a misunderstanding that if the lumbar spine is not good, they should do more exercise, so as to strengthen the lumbar disc herniation. So many people want to do sit-ups to exercise the strength of the lumbar spine. In fact, this method is wrong, because the back muscles of patients with lumbar disc herniation are very weak, and sit-ups will increase the pressure on the lumbar spine and aggravate the condition of lumbar disc herniation, so patients with lumbar disc herniation should avoid doing sit-ups.

2. Avoid all kinds of ball games: Many people especially like some ball games, such as table tennis, badminton and tennis. But after suffering from lumbar disc herniation, these ball games need to be avoided. Because almost all ball games need high body speed and fierce confrontation, and many of these sports need the waist to drive fatigue, it is very easy to sprain the lumbar spine, which leads to the aggravation of the disease.

Don't try to walk backwards: Some people think that walking backwards can exercise the lumbar spine. This method is actually not recommended. The lumbar coordination of patients with lumbar disc herniation is not good. It is difficult for normal people to walk, let alone patients with lumbar disc herniation. When the road is uneven or there is an emergency, practicing walking backwards will increase the risk of falling of patients with lumbar disc herniation, leading to fractures and aggravating disc herniation.

4. Be careful when practicing yoga: patients with lumbar disc herniation should also be very careful when doing yoga, because there are some downward bending movements of the waist in yoga movements, which will aggravate the condition of the vertebral body or disc herniation itself, thus further compressing the nerves and causing symptoms.

5. Avoid spinning and whipping the gyro: In the square of the community or park, we can see that many elderly people choose spinning the gyro and whipping to exercise. This way can exercise the strength of upper limb muscles and joints. But for patients with lumbar disc herniation, these exercises should be avoided, because both of them have the action of twisting the lumbar spine, which is very harmful to the lumbar disc and easy to aggravate the lumbar disc herniation.

6. Don't exercise by bike: Riding a bike is a good exercise for the knee joint, which can exercise the flexibility of the joint and the strength of the leg muscles under no load. However, for patients who have already suffered from lumbar disc herniation, it takes a long time to bend over when riding a bicycle, and the bumps on the road may cause more damage to the lumbar disc, thus aggravating the condition. Therefore, patients with lumbar disc herniation should avoid riding for a long time.

Symptoms of lumbar disc herniation

1. Low back pain. The pain is mainly in the lower waist or lumbosacral region. Pain is mainly caused by the stimulation of nerve fibers in the outer layer of fibrous ring and sinus of posterior longitudinal ligament after disc herniation. The pain is deep and difficult to locate, usually dull pain, tingling or radiation pain. This is a common symptom of lumbar disc herniation.

2. Numbness and paresthesia. After suffering from lumbar disc herniation, the nerves in the contact area of nerve root will be locally compressed and involved, which will compress the fibers and blood vessels of nerve root and cause ischemia and hypoxia. Therefore, the affected nerve roots dominate areas of abnormal sensation such as pain and numbness. If intervertebral disc herniation oppresses or stimulates paraspinal sympathetic nerve fibers, reflexivity will cause contraction of blood vessel wall of lower limbs, leading to chills, chills and weakening of dorsal artery of foot.

3. Radiation pain of lower limbs. Sciatic neuralgia is usually the first symptom of lumbar disc herniation, which mainly starts from the buttocks and then gradually radiates to the posterolateral thigh, lateral calf, instep, lateral sole and toes. Type C protrusion often causes bilateral sciatica. When the intra-abdominal pressure such as cough, sneezing and defecation rises, the radiation pain of lower limbs is aggravated like electrical conduction.