People with lumbar disc herniation have certain skills in how to exercise. This exercise can help us exercise well. We should arrange the exercise time reasonably. Some sports are not suitable for everyone. If you know how to exercise, act quickly!
How do people with lumbar disc herniation keep fit 1 How do people with lumbar disc herniation keep fit?
(1) Lie on your back, bend your knees, put your thighs on your abdomen, put your hands on your knees and put your back on the bed to relax your waist muscles and lower back muscles, then spread your hands and straighten your legs for 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 two walking beds to help. Don't bend forward after sitting up, do it 3-5 times.
(3) Lie on your back, lift your legs in turn, and move easily and quickly. Doing 8- 10 times will not cause pain, and it is also a good exercise method for lumbar disc herniation.
In addition, everyone should pay attention to the combination of work and rest in their daily work, and their posture should be correct. It is not advisable to sit for a long time, and do warm-up activities before strenuous physical activity. Pay attention to a balanced diet, high protein and vitamins, low fat and cholesterol, 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 the lumbar spine is not good, so they should exercise more and strengthen the lumbar disc herniation. So many people want to exercise the strength of the lumbar spine through sit-ups. 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. Therefore, 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, tennis and so on. But after suffering from lumbar disc herniation, these ball games need to be avoided. Because almost all ball games need rapid physical movement and fierce confrontation, and many of these sports need weak waist drive, it is very easy to sprain the lumbar spine and make the condition worse.
3. Don't try to step back:
Some people think that walking backwards can exercise the lumbar spine. This method is actually not recommended. Patients with lumbar disc herniation have poor lumbar coordination. Even normal people can hardly walk, let alone patients with lumbar disc herniation. When the road surface is uneven or there is an emergency, practicing walking backwards will increase the risk of falling for patients with lumbar disc herniation, which will lead to problems such as fractures and aggravated 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 lumbar flexion movements in yoga, which will aggravate the condition of vertebral body or herniated disc, thus further compressing nerves and causing symptoms.
5. Avoid spinning gyro and whipping;
In the square of the community or park, we will see many elderly people choose to take gyroscopes and whips to exercise. This way can exercise the muscles and joint strength of upper limbs. However, for patients who have already suffered from lumbar disc herniation, these exercise modes should be avoided, because both of them have the function of lumbar torsion, which is very harmful to lumbar disc herniation and easy to aggravate lumbar disc herniation.
6. Don't exercise by bike:
Cycling is a good exercise for knee joint, which can exercise the flexibility of joint and the strength of leg muscles without load. However, for patients with 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. The main cause of pain is that the disc herniation stimulates the sinus nerve fibers in the outer layer of the fibrous ring and the posterior longitudinal ligament. The pain site is deep and difficult to locate, generally 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, leading to ischemia and hypoxia, so the affected nerve root will have abnormal feelings such as pain and numbness. If intervertebral disc herniation oppresses or stimulates paraspinal sympathetic nerve fibers, it can reflexively cause contraction of blood vessel wall of lower limbs, leading to chills, chills and weakening of dorsal artery of foot.
3, lower limb radiation pain
Sciatica usually starts with lumbar disc herniation, mainly starting from the buttocks, and then gradually radiating to the posterolateral thigh, lateral calf, instep, lateral sole and toe. Central protrusion often causes bilateral sciatica. When the intra-abdominal pressure such as cough, sneezing and defecation increases, the radiation pain of lower limbs is aggravated.
How to keep fit for lumbar disc herniation II. Exercise method of lumbar disc herniation.
1, go backwards
Keep walking backwards for 40 to 60 minutes every day. Try to fall backwards when walking, so that you will feel tired after walking, so as not to aggravate the symptoms. Walking backwards is the easiest way to exercise lumbar disc herniation.
Step 2 swim
Among many sports, swimming is more suitable for patients with lumbar disc herniation, and it is a good way of exercise.
Step on your back
Lumbar disc herniation
Lie on your back with your legs like pedaling a bike. Once every morning and evening, each time 10~ 15 minutes, this method is recommended by the majority of patients as an exercise method for lumbar disc herniation.
Step 4 pull-ups
People with good physical fitness can do pull-ups, while those with poor physical fitness can hang with one hand and two feet, take a rest when they are tired, and repeat it many times a day.
Exercise skills of lumbar disc herniation
1, bend your knees and lift your legs
Lie on your back with your arms straight at your sides; Straighten your legs together, lift your left leg, bend your knees, and keep your thighs close to your chest; Change the right leg in the same way.
2, leg lifting breathing method
Lie flat, legs together, arms spread to both sides, relax and inhale; Lift the upper body, hold the left knee with both hands, lift the right leg and exhale; Change the right leg in the same way.
3. Hip lifting and abdominal lifting exercises
Lie on your back with your arms naturally at your sides; Bend your knees as much as possible, raise your abdomen and buttocks, keep floating for 5 ~ 10 seconds, and then gently put it down; Take a rest for 5 ~ 10 seconds, and do this repeatedly 10 times. This kind of exercise, on the one hand, can strengthen the exercise of lumbar muscles, on the other hand, it is beneficial to restore the anatomical function of spinal joints.
Step 4 rub your waist repeatedly
Put your hands on the psoas major muscle on the same side and rub them repeatedly from top to bottom and then from bottom to top; Perform 10 ~ 15 times, taking the fever on both sides of the waist as the degree.
5, waist percussion therapy
Sitting posture, leaning back slightly; Tap Yao Yan point with the back of your hand or empty fist, 30 times each time, with an interval of 5 seconds; Until the waist is hot.
Step 6 turn over, turn over
Lie on your back; From the healthy side to prone position, and then from the affected side to the healthy side to supine position; Repeat 5 ~ 10 times.
Matters needing attention in lumbar disc herniation
1, patients with lumbar disc herniation should not be overworked to avoid aggravating their condition. When the pain intensifies, be sure to stay in bed. If you need to get up, you can wear a belt to strengthen the protection of your waist. You can't get out of bed and do some exercise until the pain is relieved. Usually, we should pay attention to relaxing the waist properly, do more waist massage and don't overdo it. Don't bend over for a long time to bear the burden, to prevent recurrence and the pain will get worse again.
2. Sticking to sleeping in a wooden bed is very effective for treating the symptoms of lumbar disc herniation. Wooden beds can relieve the pressure on intervertebral discs and relieve pain. Sedentary will lead to long-term exertion of lumbosacral muscles, increase lumbar pressure, and thus cause pain. Therefore, sitting for a long time should be avoided.
3. If some methods to relieve pain are not effective, you can go to a professional orthopedic hospital for timely treatment.