Can lumbar disc herniation practice yoga? In real life, many people have lumbar disc herniation, which is a very painful thing and has a great impact on life, but you can relieve this pain through yoga. Let's take a closer look at it!
Can lumbar disc herniation practice yoga? 1 Can I practice yoga for lumbar disc herniation?
can
People with lumbar disc herniation can practice yoga selectively, and it is not advisable to do too intense and difficult yoga movements. Choosing some gentle and targeted yoga moves is helpful to the recovery of lumbar disc herniation, and it is best to do it under the guidance of a senior teacher.
Benefits of Yoga for Lumbar Disc Herniation
Enhance waist and abdomen strength
Doing some simple yoga posture exercises can increase the strength of waist and abdomen, increase the strength of measuring the anterior ligament, posterior ligament and ligament of lumbar spine, and avoid the protection of normal ligaments and muscles by yuppies.
Strengthen back muscles
Proper selection of the posture of backward bending can strengthen the ligaments and muscles of the back, maintain the position of the intervertebral disc, restore the stability of the spine and promote the blood flow of the waist.
Relieve pain
Yoga is helpful to diagnose the problem of lumbar intervertebral disc after acute stage. As a part of lifestyle, yoga can help to recover symptoms quickly. Yoga posture can adjust back muscles, make them more flexible, relieve pain and correct your posture.
Lumbar disc herniation is suitable for yoga movements.
People with lumbar disc herniation should not do many yoga postures for a long time to avoid causing low back pain, but some simple yoga postures can also be done. The following 15 actions are all actions that can be done for lumbar disc herniation, which is helpful for recovery.
Specifically, there are: mountain standing posture, crocodile posture, sphinx posture, locust posture, cobra posture, moon posture, cat posture, king kong sit, high heels, boat posture, arch posture, leg lock posture, lying posture and corpse lifting posture. These simple postures have a certain effect on relieving pain and treating lumbar disc herniation.
The specific posture is as follows:
1. Where Li Shan stands.
2. Crocodile style
3. Sphinx posture
4. Grasshopper style
5. cobra pose and the twist
6. Moon style
7. Cat style
8. king kong sit
9. High heels
10. Simple ship type
1 1. Hand pillow type
12. Arch
13. Lock leg type
14. prone position torsion type
15. Standing corpse type
Tips:
Lumbar disc herniation is generally painless, and the pain is abnormal in acute cases. Patients should try not to do strenuous exercise to avoid relapse. Although yoga is a kind of flexible exercise, it is not advisable to exercise too much and exert too much force to avoid muscle strain. It should be carried out step by step under the guidance of doctors and fitness teachers.
Can lumbar disc herniation practice yoga? 2 For people with low back pain, there are two ways to do yoga:
1, let the whole spine stretch, including the lumbar vertebrae, and create space for the intervertebral disc to release pressure. 2, proper exercise, gradually strengthen the muscle strength of the waist and abdomen, let the muscle strength share the pressure and weight of the lumbar spine, and put a layer of armor on the lumbar spine. 3, always pay attention to your waist, don't compare and don't try to be brave.
Sharing a set of yoga movements can be used as a daily maintenance and exercise method for patients with lumbar processes. Gradually improve the symptoms of disc herniation.
1, bent-knee dog type
Hands should be shoulder width apart, palms should be supported on the ground, hips should be lifted to the highest, feet should be pelvis width apart, knees should be bent, toes should be stretched straight, forefoot should be on the ground, and 5~8 groups of breathing should be maintained.
Supplement: Why do you emphasize that everyone should do the dog pose under the knee? Because many people can't stretch their backs when they are doing dog poses, and they may bow their backs. Kneeling can stretch the side waist and the whole back to the greatest extent, which can better stretch the spine and create space for the intervertebral disc. When doing this, pay attention to pushing the floor with your hands, and then the force of pushing the floor backwards pushes your hips into the sky through your elbows, shoulders and back. It is necessary to be able to clearly feel the feeling that the side waist is elongated.
2. Semi-locust type or locust type
Lie prone on the mat, with your feet under your chin and pelvic width. Hold your hollow fist under your groin and straighten your instep. Inhale upward in the center of the fist, lift your right foot and exhale downward. In the fifth group, inhale, lift your left foot and exhale downward. Inhale, lift feet, exhale, fall, 5 groups.
This is a semi-locust style, suitable for people with particularly weak waist and abdomen strength; Or just started practicing, or older practitioners.
Lying on your back on the mat, the movements of your upper body and hands, pointing your chin, your feet are the same width as your pelvis, stretching and pressing your instep, putting your palms down on your sides to inhale, lifting your legs and chest, and your hands up. Exhale was maintained for 5~8 groups and recovered after breathing.
Supplement: the requirements of legs are the same as those of half locusts. Raising upward is not the purpose, it extends to the distance from the spine; Don't lift your upper body too high, the position of your ribs and the lower edge of your ribs don't leave the ground, and your head and neck extend obliquely upward with your spine.
I said before, don't try to be brave. Even if your legs and upper body can be lifted very high, don't lift them deliberately, but focus on the strength of your back and the stretching of your spine in both directions.
3. cobra pose
Much like locusts. Lie prone on the mat, chin point, feet are the same width as pelvis, elbows are bent and instep is straight, hands are placed on both sides of chest, palms are inhaled downwards, back is exerted, hands are lifted to exhale, and breathing is resumed after 5~8 groups.
Supplement: if the strength is particularly weak, the position of the hand can be moved up, closer to the shoulder; The same feet stretch out into the distance; There is an upward force when the thigh is tightened. The head and neck extend obliquely upward with the spine; Stretch your shoulders back and sink to your waist.
There is a feeling here in cobra, share it with everyone. Think of yourself as a snake, shedding its skin, its head and neck want to rush out, and there is a force to shed its shell from the old skin; As for the shoulder, just like undressing, pull this old skin down to the lower body. You can try. Very interesting and emotional.
The downward dog style is completely stretching; Grasshoppers and cobras add a little back strength on the basis of stretching, and a little strength on the premise of stretching and stretching.
If your strength is weak, your lumbar protrusion is serious, or you have just started practicing, or you are older, do these three moves first. After practicing for a while, you will feel more relaxed, and then go down.
If you have a sports foundation and know the starting point of the action, you can do it at one time.
4. Reverse plate
Sit on the mat with your legs straight, your instep straight, your hands behind your hips for about a palm, and your fingertips forward. Inhale, lift your hips and make your whole body in a diagonal line. Exhale was maintained for 5~8 groups and recovered after breathing.
Supplement: don't lean back too much as in the picture; Don't shrug; All the forces under the body are upward.
5. Bridge type
Lie prone on the mat with your feet as wide as the pelvis, bend your knees, step on the ground with your feet in the same direction as your toes. Put your hands on your sides, inhale, and lift your hips up to make your body diagonal. Put your hands behind your back, clasp your fingers, press your shoulders and elbows down, and keep breathing. Do 10~ 15 times.
Supplement: There are two ways to do the bridge style in the above picture. For people with lumbar processes, it is recommended to do the first one. You can feel the strength of your hips.