No matter how light the lumbar disc herniation is, it is impossible to get it back by oral medication, hand pressure or topical medication. Even effective lumbar traction, physical therapy and massage can only effectively relieve symptoms, and the prominent intervertebral disc cannot be recovered.

Therefore, back muscle exercise is very important:

Strengthening the exercise of back muscles is helpful to maintain the stability of the waist and can effectively prevent the occurrence of acute and chronic waist injuries and low back pain. This is especially important for patients who have had acute or chronic lumbar muscle injury or lumbar disc herniation and are currently in remission.

The method of back muscle exercise is simple and low cost, and everyone can do it by himself every day. When exercising, you can lie prone on the bed, remove the pillow, hold your chest out behind your hands, make your head and chest leave the bed surface, straighten your knees at the same time, and force your thighs to leave the bed surface for 3 ~ 5 seconds, then relax your muscles for 3 ~ 5 seconds. This method is commonly called "Little Swallow" or "Little Swallow". For people with weak waist muscles or obesity, the above methods are more laborious. You can lie on your back in bed, remove the pillow and knees, lift your hips for 3-5 seconds, then relax your muscles and rest your hips for 3-5 seconds in a cycle.

You can choose the method that suits you according to your actual situation.

The frequency and intensity of back muscle exercise vary from person to person, and it can be practiced a dozen times to a hundred times a day, and can be completed in 3 ~ 5 groups. It should be gradual, and the daily exercise can be gradually increased. It should be noted that if you have waist pain, stiffness, discomfort and acute lumbar disc herniation, don't practice or practice less; Don't suddenly exert yourself too hard during exercise, in case you sprain your waist by exercising your lumbar muscles; If you feel waist pain, discomfort, stiffness, etc. On the second day after exercise, the intensity and frequency of exercise should be appropriately reduced, or exercise should be stopped to avoid aggravating symptoms. Pay attention to the functional exercise of back, abdomen and abdomen in daily life. This kind of exercise must have a rehabilitation doctor's plan, which is different from the exercise plan of normal people. Appropriate functional exercise should be carried out according to the condition. Good back muscle strength can strengthen the stability of lumbar spine, relieve symptoms and prevent recurrence. In addition, it is necessary to lift less heavy objects and avoid sitting for a long time, especially soft sofas and car seats, which will increase the load on the tray and aggravate the illness.

There is also a kind of bed rest, which can relieve the spasm of lumbar muscles and make the lumbar muscles and intervertebral discs fully rest and relax. You should choose a hard bed or a hard elastic bedding such as Simmons on a wooden bed to sleep, which is comfortable and can make your waist fully rest and relax. Traditional brown stretching or nylon stretching bed, steel stretching bed and steel stretching camp bed, etc. When people lie on it, their bodies will be in a state of low, middle and high angles because of their weight. It's a brown elastic bed that has been used for a long time, and its elasticity is even worse. When people lie on it, the waist muscles are still in a state of spasm, which makes the intervertebral disc not fully rested and relaxed, which is very harmful to the waist. After sleeping in this bed, many people will feel back pain and weakness after getting up the next morning. In the long run, it is easy to cause lumbar muscle strain and induce lumbar disc herniation. In addition, soft sofas or Simmons mattresses are too soft or have poor elasticity, which will have the same shortcomings as traditional stretchers. Many people can induce lumbar muscle strain by sleeping in these unsuitable beds for a few days, and their back is sore and weak all day, and they can't find the reason for it for a long time. After changing into a hard bed, lumbar muscle strain can miraculously recover.

When you fall asleep again, it's best to lie on your side and bend your lower limbs slightly, which can relieve the pressure in the lumbar intervertebral disc and relax the lumbar muscles, so as to get a full rest.

I hope the above methods are useful to you.