Methods of relieving lumbar disc herniation by exercise
1, five-point supported arch bridge
Five-point arch bridge is supported by head, elbow and palm. This action is done twice a day for 5 minutes each time. It is a classic self-rehabilitation training action for patients with lumbar disc herniation.
2.swallow
Hold your head up, chest up, legs up. Hold it for 5 seconds after lifting it, and then relax and lie in bed for 5 seconds-count it once. Step by step until 40-60 times a day. It can be divided into two or three times. It is a classic self-rehabilitation training action for patients with lumbar disc herniation.
Step 3 lift your legs alternately on your back
Lie on your back and lie flat on the ground, with your back close to the ground, your hands on your sides, your upper body stable, your lower back close to the ground, your abdomen contracting, and you can feel the continuous contraction of your abdominal muscles. Keep your lower back close to the ground during the action, and don't use your back to borrow. Alternate leg lifting on supine can effectively train to the lower part of rectus abdominis, which is of great help to enhance the strength of abdominal muscles.
4, flat support
Bend your elbows on the mat, step on your toes, straighten your torso, and keep your head, shoulders, hips and ankles in line. Keep your waist and abdomen tight and stick to it for as long as possible. Keep your back straight, tighten your core and keep it as long as possible during exercise. Plate support is a safe and easy-to-use exercise, suitable for people of all ages. It can not only train almost all core muscle groups, but also give consideration to stable and unstable training.
5. Cross up
Lie prone on the mat, lift your left leg and right arm at the same time, feel the contraction and tension of your lower back, hold 1-2 seconds, put down your left leg and right arm, change your right leg and left arm, and repeat the action. Keep your back straight and your core tightened during exercise. Crossing is an effective exercise to exercise the lower back muscles, and it can be found that erector spinae's training feels good.
6. Yin Fei Jr.
Lie prone on the mat, keep your arms close to your body, lift your hands and feet up at the same time, stay at the highest point for 2-3 seconds, stretch your body as much as possible, and slowly return to the initial action. Feel the tightening of the back muscles during the action. Yin Fei can effectively exercise the core muscles of the lower back, which is very helpful for relieving lumbar muscle strain and improving lumbar disc herniation.
The harm of excessive exercise to people
1, acute renal failure
3 1 year-old Hunan female man made more than 700 squats while participating in quality development training, resulting in rhabdomyolysis syndrome, and was sent to Hunan Provincial People's Hospital for rescue after renal failure.
Rhabdomyolysis syndrome refers to a series of inherited or acquired diseases that affect the cell membrane, membrane channels and energy supply of rhabdomyo-muscle, resulting in rhabdomyo-injury, changes in cell membrane integrity, leakage of myoglobin, creatine kinase and small molecular substances, and most of them are accompanied by acute renal failure and metabolic disorder.
The common causes of rhabdomyolysis syndrome are excessive exercise, muscle crush injury, ischemia, metabolic disorder hypokalemia, hypothyroidism, diabetic ketoacidosis, extreme high fever, low fever, drugs, poisons, autoimmunity, infection and so on.
The pathophysiological mechanisms mainly include ischemic injury and ATP depletion, impaired calcium regulation of sarcoplasmic reticulum, low potassium and tissue oxidative stress. Among them, the direct damage of myoglobin to the kidney is the most direct cause of acute renal failure.
2, affect endocrine
One or long-term intensive training can inhibit the function of hypothalamus-pituitary-gonad axis, reduce the level of blood testosterone, which is characterized by poor excitability, decreased sense of competition and slow recovery of physical strength. Testosterone is the main synthetic hormone in human body, which promotes the intake of amino acids, the synthesis of nucleic acids and protein, the growth of muscles and bones, the secretion of red blood cells, the increase of myogenic reserve, and the maintenance of men's aggressive and enterprising consciousness, so it is suitable.
3. Exercise anemia
Long-term and large-scale exercise will increase the incidence of sports anemia, which is mostly iron deficiency anemia with unknown reasons. On the contrary, anemia will cause the decline of sports ability.
4, cause heart disease
Menopausal women are affected by life pressure, estrogen changes and other factors, energy consumption is reduced, and they are more likely to gain weight.
Middle-aged women seeking exercise to lose weight generally have a tendency of quick success and instant benefit. Obviously, their heartbeat has exceeded the range that people can bear, and trying to restrain it with their minds often leads to heart disease. Generally speaking, the intensity of exercise that people can bear before and after menopause changes the most, so excessive exercise is particularly harmful to middle-aged people.
5. The joints are worn out.
Another major hazard of excessive exercise is joint wear. After long-term excessive anti-gravity movement, joints will wear faster than ordinary people, and once damaged, it is difficult to recover. Especially the middle-aged and elderly people have low self-repair ability of organs, and the older they are, the greater the degree of joint wear and degradation, so moderate exercise is a very important concept.
Misunderstanding of sports
Myth 1: Running is the best way to keep fit.
No fitness method is the best. For teenagers, try to choose their favorite sports. The pursuit of "the best" may be to achieve "the fastest" effect. Speed is also a misunderstanding, and it takes time and patience to achieve fitness results.
Myth 2: Five days a week, every day 1 hour without exercise, doing everything for nothing.
Don't believe this extreme theory. In fact, even doing a little exercise every day will have many benefits. Studies have shown that walking for half an hour two or three times a week can significantly reduce the incidence of heart disease, lower blood pressure, relieve stress and enhance energy and immunity.
Myth 3: As long as you are careful, you don't have to do warm-up exercises before exercise.
All wet! Gently stretching and relaxing muscles before and after training can best prevent many serious sports injuries. People who have seen it will also see: