1, bridge movement
Take the supine position, bend your legs, lift your hips, hold your chest straight, just like the muscle strength of your back is enhanced after the "half bridge"; Take the supine position, touch the bed surface with your head, elbows and heels, and do chest lifting. Finally, the transition to contact the bed surface with the head and heel, and do hip lifting and chest lifting actions. Each movement lasts 10~ 15 seconds, every time 10~ 15 minutes, every day 1~2.
Step 2 push-ups
In prone position, support the bed surface with both hands, raise your head with elbows straight, then lift your upper body, stand back as far as possible, and keep your abdomen in contact with the bed surface for 30~60 seconds. Do 15~20 times a day.
3. Swallow Sports
In prone position, the hands and upper arms are extended backward, the trunk and lower limbs are extended and lifted at the same time, the knees are straight, and the bed is only placed on the abdomen, which is in the shape of a reverse bow. The whole human body is similar to the shape of a swallow. Each movement should be repeated 6~20 times, lasting 5~ 15 seconds, and the number of starts should be less, and then gradually increase as appropriate.
4, commonly used abdominal muscle exercise methods
sit-up
Lie on your back, stretch your upper limbs horizontally and raise your upper body and head as much as possible. Because bending over can induce or aggravate disc herniation, it should be done in a small way, and the head and upper body should be slightly lifted off the bed surface. Each movement should be kept for 5~ 10 seconds, and each group should do 10~20 movements, 2~5 groups a day. With the gradual strengthening of abdominal muscle strength, it can increase the difficulty, such as placing heavy objects such as sandbags on the chest.
Lower limb lifting
Lie on your back, keep your lower limbs together and straight, and lift up at an angle of 30 with the bed surface for 4~ 10 seconds, and repeat for 4~ 10 times. Or lie on your back, lower limbs together, knees bent upward at the same time, so that your knees are close to your abdomen, then straighten your knees and put your legs together back on the bed. Repeat 10 times. With the strengthening of abdominal muscles, it is more difficult to place bound sandbags at the ankles.
Supine hand pressure
In supine position, lower limbs are bent and curled, feet are supported on the bed surface, hands are placed on bilateral sacroiliac joints (at the junction of buttocks and waist), and hands are pressed down with the body. Each movement lasts for 3~ 10 seconds, and is repeated 10~20 times.
Trunk rotation
Sit up straight, stretch your arms forward, make a 90-degree angle with your body, and slowly rotate left and right, with no limit to the angle. Repeat for 20~30 times or still sit up straight, with your back close to the armchair and your backrest vertical to the ground. Then turn left, let the left back press the backrest tightly, hold 10~20 seconds, and repeat 10~20 times. The same is true on the right.
5、
Core muscle group training
Bobath ball 1, lie on your back, put your feet on the ball, lift your hips and keep your body straight. The smaller the ball, the more difficult it is. 2, prone, feet on the ball, hands on the bed, make your arms straight. The smaller the ball, the more difficult it is.
6. Aerobic exercise
Including jogging, Qigong, Tai Ji Chuan, aerobics, swimming, etc. It can not only enhance the stability of lumbar spine, but also improve cardiopulmonary function, enhance physical fitness and prevent diseases. You can choose one of the above exercises and stick to it for a long time. Swimming is particularly effective in the rehabilitation of lumbar spondylosis. Exercise intensity should be controlled within the effective heart rate range: (220- age) ×(65%~75%), and the heart rate is 130~ 150 times per minute. For young patients with good physical strength, the intensity can be appropriately increased, and for elderly patients with poor physical strength, the intensity can be appropriately reduced. If it can be persisted for a long time, aerobic exercise plays an irreplaceable and lasting role in clinical treatment.
7、
Matters needing attention
1. In the acute stage of lumbar disc herniation, rest and braking should be given priority to, and rehabilitation exercise should not be carried out immediately, but as soon as possible after the symptoms are relieved;
2. To exercise the back muscles, the patient's subjective initiative must be fully mobilized, and it takes at least one month to get good results. And should develop the habit of persisting in practice to minimize the recurrence of low back pain;
3. The amount of exercise should follow the principle of gradual progress and gradually increase the amount of exercise. There should be individual differences. Everyone has different diseases and abilities. Therefore, the amount of exercise varies from person to person. The principle is to be able to complete the action with a little effort, with mild fatigue and recovery after a short rest without increasing pain.
4. Pay attention not to hold your breath during exercise, breathe evenly and avoid muscle tension;
5. The exercise ratio of back muscles and abdominal muscles should generally be 2: 1. If the strength of the back muscles is poor, we should emphasize the back muscles more.
6. It is not advisable to do a large forward bending action to prevent further disc herniation from aggravating the condition;
7. Wear comfortable sports clothes and sports shoes, otherwise it will increase the burden on the lumbar spine and even cause lumbar injury;
8. Pay attention to the posture of daily activities and try to avoid bending over, especially avoiding bending over to carry heavy objects. Kneel and squat near the target and lift the object vertically upward. To change from supine position to sitting position, you should first change to lateral position, put your legs under the edge of the bed, alternately support the bed surface with your arms, and then sit up. When changing from sitting position to supine position, you should first lean sideways, support the bed surface with your arms, lift your legs to the bed surface, and then turn to supine position;
9. Choose a suitable chair and bed: the height of the chair should make the feet flat on the ground. And bear a certain body weight, the backrest should be vertical to the ground, so that the torso, thighs, calves and feet should form a 90-degree angle with each other after sitting on it. When sitting, the waist should be straight, and a small head pillow can be placed behind the waist. After sitting for 40 minutes to 1 hour, you should go to the ground to relax or lie flat for a few minutes to reduce the pressure on the lumbar intervertebral disc. The bed should be flat and hard, and avoid using mattresses that can make the body sink;
10. Good sitting posture on weekdays and correct lumbar rest at night play a very important role in the prevention and treatment of lumbar disc herniation.
8, preventive measures
First, strengthen exercise and keep fit.
The basic causes of lumbar disc herniation are lumbar disc degeneration, lumbar trauma and overwork. So through exercise, the bones and back muscles will be strong and the nervous system will react quickly. Therefore, in various activities, the movements will be accurate and coordinated, and the lumbar spine is not easy to be injured. At the same time, exercise is beneficial to reduce the load of lumbar spine, delay the degeneration of lumbar intervertebral disc, and thus prevent the occurrence of lumbar disc herniation. The ways of exercise can vary from person to person and suit local conditions, such as doing radio exercises, aerobics, playing Tai Ji Chuan and other sports activities.
Second, keep the correct labor posture.
Correct posture can not only improve labor efficiency, but also prevent lumbar muscle strain and delay intervertebral disc degeneration, thus effectively preventing lumbar disc herniation.
Here are some common postures that help protect the lumbar spine:
Standing worker: Hips and knees are slightly flexed, preferably around 15 degrees. The abdomen naturally contracts, and bilateral hip muscles contract inward, so that the pelvis leans forward and the lumbar spine straightens.
Seating workers: Adjust the height of the chair so that the knees can bend and stretch freely, and the upper lumbar spine is close to the armchair to keep the spine straight. The chair seat plate should not be too narrow, and it should be able to support two thighs.
Laborers (such as cooks, hairdressers, etc.). Those who need to bend over half due to the nature of their work: keep their lower back straight, keep their feet apart and parallel to their shoulders, and let gravity fall on their hips and feet. When bending down to carry heavy objects, you should stretch your waist first, then bend your hips and squat down, then straighten your hips and knees hard, and straighten your waist to lift heavy objects; When lifting heavy objects collectively, you should hold out your chest, bend your hips first, and then lift heavy objects at the same time.
Third, do a good job in labor protection and improve working conditions.
Workers who often bend over or pick heavy objects can use wide belts to strengthen the stability of the waist. However, the wide belt can only be used at work, and it should be taken off at ordinary times, otherwise it will lead to the weakening of waist strength and even muscle atrophy, leading to low back pain.
No matter what job or occupation, working hours should not be too long in a certain fixed posture. Especially when you bend over or twist your body repeatedly, you should change your posture regularly to rest your tired muscles.
The driver of the car sat in the chair for a long time and suffered from bumps and vibrations. Over time, the pressure on the lumbar intervertebral disc increases, which easily leads to disc degeneration and disc herniation. Therefore, the driver should have a reasonably designed seat, pay attention to the correctness of the seat, and avoid or reduce vibration. Let the waist move and rest properly during driving.
The invasion of wind, cold and humidity can reduce the immune function of the body, shrink small blood vessels, muscle spasm and cause low back and leg pain. The continuous spasm of the muscles in the lower back will lead to the increase of intervertebral disc pressure and induce lumbar protrusion. Therefore, whether in productive labor or daily life, we should avoid the intrusion of wind, cold and dampness.
During pregnancy and lactation, due to endocrine changes, the muscles, joint capsules and ligaments of the lower waist and pelvis relax, the load of the lower lumbar spine increases, and the internal pressure of the intervertebral disc increases, which is prone to lumbar disc herniation. Therefore, heavy physical labor should be avoided during pregnancy and lactation.
Fourth, quit smoking.
Smoking too much can also cause low back pain, because some chemicals in tobacco leaves can make blood vessels contract, the blood vessel wall is ischemic and anoxic, and the nutritional status of intervertebral disc deteriorates, thus accelerating intervertebral disc degeneration. At the same time, smoking can cause cough, and severe cough will increase the pressure in the intervertebral disc, promote the degeneration of the intervertebral disc and lead to lumbar disc herniation, so quit smoking.
The prevention of lumbar disc herniation should start from school, family, work and pre-job training, so that every staff member can understand normal spinal physiology, correct labor posture, pay attention to labor protection, and avoid accelerating lumbar disc degeneration and injuries based on lumbar disc degeneration. Preventive measures should be taken from the following aspects.
1. Carry out regular health check-ups for teenagers or staff, and extensively carry out publicity and education on prevention of lumbar disc herniation.
2, the labor department should stipulate the maximum load engaged in labor, in order to avoid spinal overload to promote and accelerate degeneration.
3. Correct working posture and combination of work and rest.
4. Strengthening muscles to exercise strong back muscles and balance the strength of the spine can prevent back soft tissue injury and reduce the occurrence of lumbar disc herniation.
health education
1, maintain good living habits, prevent cold in the waist and legs, and prevent overwork.
2. Stand or sit correctly. Spinal deformity will cause uneven stress on lumbar disc, which is the biggest hidden danger of lumbar disc herniation. The correct posture should be "stand as loose as a bell", hold your chest out and straighten your waist. The same posture should not be kept for too long, and proper in-situ activities or low back activities can alleviate the fatigue of low back muscles.
3. Don't bend excessively during exercise, otherwise it will not only fail to achieve the expected purpose, but also cause lumbar disc herniation.
Don't bend over when lifting heavy objects. You should get down on your knees to pick up the heavy objects, then get up slowly and try not to bend over.
5. The bed for sleeping should be a hard bed, or a hard elastic bedding such as Simmons on a wooden bed. Sleeping position should be slightly flexed with lower limbs, and lateral position is better.