With the living habits of young people with cash getting worse and worse, and the sub-health situation becoming more and more serious, many diseases that used to appear in the elderly are more and more like the development of younger age.

It is often seen in news reports that a junior high school student has osteoporosis or diabetes, and it makes people feel terrible to think about it. For young office workers, the most common "senile disease" is lumbar disc herniation, because of long-term sedentary and lack of exercise.

Lack of exercise brings many hazards, such as lumbar disc herniation, shoulder and neck inflammation, shoulder diseases, hunchback, neck forward and other diseases. Many people don't notice the slight phenomenon at first, and over time, it will gradually aggravate the degree of illness and cause irreversible damage.

Bad lifestyle leads to a high incidence of lumbar disc herniation among office workers, which puzzles many office workers physically and mentally. How can I recover as soon as possible after getting lumbar disc herniation? This article will introduce the rehabilitation training of lumbar disc herniation, get up! ! !

1. Upper body exercise

This is an enhanced version of George W. Yin Fei, and it is also an upper body exercise. Through this exercise, the stiffness and soreness of the waist can be relieved, which is a good way to relieve the waist problems of office workers. Through exercise, symptoms such as lumbar disc herniation, lumbar stiffness and backache can be improved.

A. At the beginning of prone position, put a folded blanket between abdomen and buttocks, stretch your legs and straighten your feet, and touch the ground with your toes;

B. Turn your hands backhand to your lower back, turn your arms outwards, pull your right wrist with your left hand, or put your fist above your hips;

C. Keep your back straight, lift your body up, keep your neck straight and keep your posture.

sit-up

This is a well-known action to exercise the abdomen, which can quickly turn the abdomen into vest line and mermaid line, but in fact, this action is also a healing action of lumbar disc herniation, which helps to improve lumbar stiffness and so on;

A. Lie on your back, bend your knees, put your feet on the ground, put your hands on your head, keep your back straight, put your vertebrae on the mat and tuck your abdomen in;

B, start to lift your back, press the mat with vertebrae, keep your back straight, and leave your head off the mat;

C. Abdominal adduction, shoulder clamping and arm clamping, and repeated movement for more than 30 times.

Sit in a chair and do sit-ups

Compared with the above pose, the difficulty coefficient of sit-ups on this chair is much reduced, and people without basic fitness experience can also practice. This action can also be practiced by old people and children.

A. Prepare a chair, with legs on the chair, hips close to the legs of the chair, feet hooked backwards, and hands on the head;

B. Start the body, adducte the abdomen, lift the shoulders off the mat, and then leave the back off the mat, and repeat the action for 30 times;

The above three movements can be practiced for 30 minutes every day.