The acute symptoms of patients with lumbar disc herniation in remission stage are basically relieved and they can take care of themselves. They can work, study and live like normal people without burden and waist strain. However, due to long-term bed rest in the acute stage, it has a certain impact on the blood circulation in the body. At this time, we advise patients to exercise moderately. Proper exercise can enhance physical fitness, promote local blood circulation, increase the flexibility of lumbar spine, promote blood supply to intervertebral disc, and do adaptive training for starting normal life. Appropriate exercise methods during this period are:
(1) Walking backwards is also called walking backwards, which means walking backwards continuously. This method can strengthen the strength of back muscles, enhance the stability and flexibility of lumbar spine, and correct the physiological curvature of lumbar spine to be straight or kyphosis. When walking back, the muscles of the waist contract and relax rhythmically, which can improve the blood circulation of the waist and increase the metabolism of the waist tissue, and play a good therapeutic role to a certain extent. Walking backwards is simple and easy to master, especially suitable for middle-aged and elderly people. The amount of exercise can be flexibly mastered according to everyone's age and physique. Generally speaking, you should have a rest after every exercise. When walking, you can massage your waist and eyes with your palm, or swing your arms. When exercising, you should choose a flat and safe venue, with your waist straight and your thighs as high as possible.
(2) Before getting up in the morning or going to bed at night, lie on the bed, cross your hands on your waist, and raise your head rhythmically, repeating for 30 ~ 50 times. It can effectively increase the muscle strength of the lumbar extensor and strengthen the protection of the lumbar spine.
(3) Kicking exercise is suitable for early recovery from illness, office work or students' recess, with hands akimbo or one hand holding things, and both lower limbs alternately kick forward and stretch backward rhythmically for 30 ~ 50 times in a row.
(4) Walking Sun Simiao, a famous doctor in the Tang Dynasty, once said, "It is better to walk three miles and two miles, with 3,200 steps, so that people can eat and drink without illness." This shows that our people have long regarded walking as a way of fitness. As the saying goes, "Walk a hundred paces after a meal and live to ninety-nine." Although it is exaggerated, it shows that walking is really good for your health. Walking is simple and effective, and it is a good exercise method for patients with lumbar disc herniation. Long-term adherence to brisk and rhythmic walking can strengthen blood circulation and expand the capacity of blood vessels. Walking can also exercise the muscle strength of waist, buttocks and lower limbs, enhance the coordination between limbs and trunk movement, and maintain the physiological curvature of lumbar spine. So what is the best way to walk? This is also very particular. Patients with lumbar disc herniation with different constitutions should choose different walking modes. Generally speaking, patients with lumbar disc herniation should swing their arms at a slow speed (60-70 steps per minute) or at a medium speed (80-90 steps per minute) for 30 minutes to 1 hour each time. Generally, you can choose one of the three distances of 500m, 1000m and 1500m at the beginning to see how good you feel. It's best to go for a walk in the fresh air outside. Don't be in a hurry when you are walking. The steps should be relaxed, calm and gentle, like walking, so that the whole body's qi and blood can be adjusted peacefully and the pulse can be smooth. In addition, we should also pay attention to step by step, do what we can, and be diligent, otherwise the purpose of walking will not be achieved.