Through rehabilitation exercise, the deep muscles of the waist can be exercised, the muscle strength supporting the lumbar spine can be enhanced, and the pressure on the lumbar intervertebral disc can be reduced, so that the symptoms of lumbar process can be relieved, and even the effect of lumbar process recovery can be achieved. For details, please refer to an article published by the authoritative foreign journal "New England Journal of Medicine" in April last year about five-month physical therapy for lumbar disc herniation. Non-surgical treatment of lumbar disc herniation

The following is a small rehabilitation exercise about lumbar process:

Action 1: supine abdominal flexion exercise

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.

Action 2: cobra pose stretching.

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:

Don't overstretch your back;

Imagine slowly peeling off the ground from the forehead, 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.

Action 3: Spine rotation

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:

When rotating, the head and upper body keep the same rotation amplitude;

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.