(1) Swimming: Swimming is the first choice, which has a good effect on preventing lumbar disc herniation, treating lumbar muscle strain and relieving low back pain. The buoyancy of water can obviously reduce the pressure of intervertebral disc. When moving in water, the movement becomes slow due to the resistance of water. Joints and muscles will not be forcibly pulled, but considerable muscle strength is needed. Therefore, every little gesture can exercise muscles and gradually enhance muscle strength. It is best to choose freestyle, backstroke and other swimming strokes with less waist strength at the beginning of swimming. When the waist muscle strength is enhanced, butterfly swimming, breaststroke and other swimming strokes require greater waist strength. The swimming distance should be based on the principle of gradual progress. After coming out of the water, dry your body as soon as possible to avoid catching cold at your waist. Perseverance patients can start training from summer until winter.
(2) Running: The best land sports are running and skipping. Anyone can participate and do it anywhere. You can decide the amount of exercise according to your actual situation without spending money, so it is good for your health to arrange a certain time for running and exercising in a planned way.
Running, like swimming, is a whole-body exercise, which can improve heart and lung function, prevent obesity and enhance muscle strength. Patients with lumbar disc herniation should run very fast at first, and stop temporarily when they are in poor health, so don't force them. The purpose of running exercise for patients with lumbar disc herniation is to improve their health. When running, you should choose shoes with thicker and softer foundation, and running shoes are the best, which can effectively reduce the impact when your feet touch the ground and slow down the impact on the lumbar intervertebral disc.
Skipping rope has the same effect as running. Jumping can enhance muscle strength and enhance the sense of coordination and balance in sports. Just because skipping rope is monotonous, you can't stick to it for a long time. You can increase your interest and prolong your exercise time by changing the way of skipping rope, such as jumping backwards, crossing, double jumping and multi-person running and jumping.
(3) Bicycle: Riding a bicycle not only plays the same role as swimming, running and skipping rope, but also plays a good role in strengthening the sense of balance of the body. The exercise bike should be an ordinary bike with a natural upper body posture after riding, and the height of the seat should be such that the sole of the foot can land smoothly. For patients with lumbar disc herniation who have just recovered, cycling with friends and relatives to the countryside to breathe fresh air and having a picnic to stretch their tired body and mind can sweep away the unhappiness caused by the disease and enhance their confidence in life.
Of course, no matter what kind of exercise, it should be planned according to the actual situation. Don't fish for three days and dry the net for two days, and don't be too tired to affect the next day's work.
At the same time, we should also pay attention to sports that are not suitable for patients with lumbar disc herniation, such as golf, tennis, baseball and bowling. , is the use of one side of the muscle, so that the left and right muscles out of balance, intervertebral disc under torsional force movement. So it is not suitable for patients with lumbar disc herniation who have just recovered. Antagonistic ball games, such as football, basketball, badminton, table tennis, etc. Because it is difficult to predict and prevent the range of motion of lumbar spine during exercise. If you want to participate, you should cure the lumbar disc herniation and do adaptive exercise 1 year or more without any abnormality. Try again, but you should be fully prepared.