Some stretching exercises can relax back muscles and prevent excessive fatigue; It can relieve back nerve tension, promote nerve recovery, and effectively relieve pain and numbness symptoms. Some high-intensity exercises can strengthen the core muscle strength of the back and effectively reduce the chance of recurrence of lumbar disc herniation.
Examples of lumbar process rehabilitation exercise:
Supine abdominal flexion movement
Lie on your back on the mat with your legs and feet closed;
Bend your knees, put your hands around your knees, and try to keep your head close to your knees;
Relax and return to your original position;
Repeat 10 times.
Note: If the pain is high, you can avoid looking up and have a rest between actions.
2. cobra pose stretch
Exhale and abdomen at the same time, support the body from head to hip with both hands, and slowly lift the body off the ground;
Inhale and maintain support 10 second;
Exhale, abdomen at the same time, slowly put down your body from your hips to your head and return to your original position;
Repeat 10 times and hold 10 second each time.
Note: Do not overstretch your back; Imagine slowly peeling off the ground from the neck, to the shoulders, to the ribs, to the waist, and finally to the buttocks; When doing this action, the abdomen is closed only when exhaling; If the pain is high, you can reduce the lifting range and have a rest between movements.
3. Spine rotation
Operation guide:
Arms at shoulder height, look straight ahead;
Turn the upper body to the left until you feel stretched and return to the starting position;
Rotate the upper body to the right until you feel stretched and return to the starting position;
Repeat 10 times.
Note: the head and upper body keep the same amplitude when rotating; If you need to increase the difficulty, you can take a fitness ball; If the pain is high, you can reduce the rotation range and have a rest between movements.