What exercise is suitable for lumbar spondylosis? Sedentary is particularly prone to cervical spondylosis. Cervical spondylosis is generally caused by long-term inactivity. So what exercise is suitable for lumbar spondylosis? Let's find out. I hope it helps you.
What exercise is suitable for lumbar spondylosis? 1 1, swimming. Swimming is the first choice for exercise, which has a good effect on preventing lumbar disc herniation, treating lumbar muscle strain and relieving low back pain. The buoyancy of water can obviously reduce the pressure of intervertebral disc. When moving in water, the movement becomes slow due to the resistance of water. Joints and muscles will not be forcibly pulled, but considerable muscle strength is needed. Therefore, every little gesture can exercise muscles and gradually enhance muscle strength.
2. Running. Running, like swimming, is a whole-body exercise, which can improve heart and lung function, prevent obesity and enhance muscle strength. Patients with lumbar disc herniation should run very fast at first, and stop temporarily when they are in poor health, so don't force them. The purpose of running exercise for patients with lumbar disc herniation is to improve their health. When running, you should choose shoes with thicker and softer foundation, and running shoes are the best, which can effectively reduce the impact when your feet touch the ground and slow down the impact on the lumbar intervertebral disc.
3. bicycles. Riding a bike can not only play the same role as swimming, running and skipping rope, but also play a very good role in strengthening the sense of balance. The exercise bike should be an ordinary bike with a natural upper body posture after riding, and the height of the seat should be such that the sole of the foot can land smoothly. For patients with lumbar disc herniation who have just recovered, cycling with friends and relatives to the countryside to breathe fresh air and having a picnic to stretch their tired body and mind can sweep away the unhappiness caused by the disease and enhance their confidence in life.
No matter what kind of exercise should be based on your own actual situation, don't choose exercises that are not suitable for patients with lumbar disc herniation, and exercise should be planned. Don't fish for three days and dry the net for two days, and don't be too tired to affect the next day's work.
What exercise is suitable for lumbar spondylosis? Can I practice yoga with lumbar spondylosis?
There are more muscles in the abdomen and back, which will undoubtedly protect the lumbar spine.
But not everyone is suitable for practicing all postures. There are many postures in yoga. For example, the posture of bending forward will aggravate the symptoms of lumbar spondylosis.
The lumbar spine is not good. If it is in the acute phase, please stay in bed as much as possible, do not put any pressure on the lumbar spine, and prohibit all kinds of exercise. If it is in the chronic stage, you can do targeted training for the muscles of the back and abdomen.
When practicing yoga, patients with lumbar spondylosis should not choose too much action, mainly to protect the lumbar spine.
If you are pregnant, injured or sick (high blood pressure, etc. ), have old injuries or other health problems (such as neck and back problems), please consult your doctor before doing posture or breathing exercises to determine whether you can practice, and then decide how to practice safely.
In order to gain great benefits from practice and reduce the chance of injury, you should always feel your body's reaction carefully. When practicing, you should do what you can, not force it, nor overdo it. This is an important principle of posture practice.
If you have lumbar spondylosis, please consult an orthopedic surgeon before making a decision. If you can practice, you should also find a professional teacher. Don't follow the CD to teach yourself, because it is easy to get hurt, and you can't get the desired effect by exerting your strength in the wrong way.
Matters needing attention in practicing yoga to treat lumbar spondylosis
1, patients with lumbar kyphosis should not practice yoga.
2. If you feel pain, sharp tingling, fatigue or trembling while practicing posture, you must stop this posture immediately and have a rest.
If you feel numb in your hands and feet, you must take back your posture immediately and consult a doctor.
4, don't compare, practicing yoga posture in order to perform, show off or compare, it is easy to overstretch and twist, increasing the chance of injury.
5, physiological period In order to conform to the direction of blood flow, avoid those postures that make the pelvis position higher than the heart, squeeze or strongly stretch to the abdomen and make you feel uncomfortable.
6. If you feel dizzy, nauseous or have other unnatural symptoms after doing yoga postures, yoga breathing exercises or any other exercise, please be sure to see a doctor, find out the reason, and ask the doctor if you are suitable for the above exercise and how to practice it.
7. For sedentary people, athletes (especially those who have engaged in physical contact projects) and those who have engaged in more intense sports (such as those who have practiced intense stretching such as Pilates).
Before you start practicing yoga poses, you can consider asking a doctor to do some tests for you, including MRI, to help you identify the old and weak parts of your body and ensure that you won't get hurt when practicing some yoga poses.
8. Relatively gentle yoga exercises can help relieve back pain, but if your spine is unhealthy and your flexibility is not good, don't practice.
9. If practitioners are like basic diseases such as hypertension, cerebral infarction and cardiovascular diseases, some actions of yoga, such as handstand and lower back, are likely to be the cause of the disease.
The benefits of practicing yoga
1, a flexible body will greatly improve your flexibility, which is an important and obvious benefit of practicing yoga for the first time.
In the first class, you may not be able to touch your toes with your hands, let alone lean back and bend over, but if you stick to it, you will find that your ligaments are getting softer and softer, and then it seems impossible.
You can do the same, and at the same time, you will notice that the physical pain is slowly disappearing, which is no coincidence. Improper use between muscle and tibia often brings a lot of pain, for example, the tension of ass will also lead to more tension of knee joint.
Too tight leg muscles can also lead to flat waist and spine, resulting in backache. But the inflexibility of muscles and ligaments can make people look ugly.
2. Muscles with strong muscle strength not only look good, but also make us suffer from arthritis and backache. It can also make you younger and stronger.
If you become stronger by practicing yoga, your flexibility will increase at the same time, and if you simply go to the gym to do some weight lifting, you may only increase your strength, but you won't get flexibility exercise.
3. Flexible joints Every time you practice yoga, you will fully move your joints. This will prevent your chances of developing arthritis and enhance the activity of your less active cartilage areas.
Cartilage at joints is like a sponge. Only by squeezing out the liquid inside can there be room to absorb fresh nutrition. If there is no proper substance, the cartilage area will often be neglected, leading to strain, and the bones it protects will also be strained, just like worn brake pads.
4. Healthy intervertebral discs-Shock prevention between vertebrae will help the body reduce the time of nerve pulsation after being hit by external forces, which is also the only part of the spine that absorbs nutrients.
If you have a good foundation for practicing yoga posture, you can bend backward, bend forward and twist, and you will improve the softness of the intervertebral disc.
5, avoid osteoporosis Many data records, weight-bearing exercise can avoid osteoporosis. Many postures in yoga require you to lift your body upward. There are also some movements, such as the upper dog pose and the lower dog pose, which can help strengthen your arm bones.
The arm is prone to osteoporosis. An unpublished study at UCLA shows that practicing yoga for a long time can increase the density of the spine. The magical effect of yoga can reduce hydrocortisone in stress hormones and help preserve calcium in bones.
6. Adjusting hydrocortisone to practice yoga can reduce the content of hydrocortisone in human body. Under normal circumstances, the adrenal gland in human body secretes hydrocortisone, which can prevent acute diseases and improve the immune system.
If your hydrocortisone levels are still high after every illness, they will endanger the immune system. Temporary high hydrocortisone content helps to maintain long-term memory, but relatively long-term high hydrocortisone content will damage people's memory function and even seriously affect the brain.
In addition, high content of hydrocortisone can also lead to depression, osteoporosis, hypertension and insulin resistance.
Studies have also shown that high levels of hydrocortisone can lead to "bulimia" (overeating when nervous, angry or upset). This will cause abdominal swelling, obesity, diabetes and heart disease and other physical hazards.
7. Stand up straight with your head like a bowling ball-big, round and heavy. When everything is normal between it and the spine, the stress on your neck and back muscles is less.
Stretch your head forward a few centimeters, and you will make the related muscles tense. If you keep this posture for 8- 12 hours every day, you will definitely feel particularly tired.
And fatigue and tiredness may not be the only problems. Poor posture may cause problems in the back, neck and other muscle tissues and joints.
As you get older, wrinkles will appear in your body, neck and lower back, which will also lead to pain and senile joint or spondylitis.
8. Enhance lymphatic function When you contract and stretch muscles, when you move internal organs, and when you start or end yoga practice, yoga helps to enhance the consumption capacity of lymph (a viscous liquid in immune cells).
Help the lymphatic system to resist germs, eliminate cancer cells, and remove toxic waste eliminated by normal cell metabolism.
9, a strong heartbeat When you often control your heart rate within the scope of aerobic exercise, it will help reduce the chance of heart disease and relieve depression.
However, not all yoga is aerobic exercise, but if you practice mobile yoga or eight yoga, it can raise your heart rate to the level of aerobic exercise.
But even yoga can't raise your heart rate to a high speed. It can still improve the blood circulation of the heart and blood vessels.
Studies have found that yoga practice can reduce the heart rate, increase the endurance of heart beating, and expand the heart's ability to absorb oxygen during practice-all of which reflect the aerobic improvement of yoga on the heart.
10. Relax your limbs. Have you noticed that every time you pick up the phone or the steering wheel, your arms are tense? Have you noticed the expression of staring at the screen nervously as soon as you turn on the computer?
These unnatural habits may lead to chronic tension, muscle fatigue, wrist, arm, shoulder, neck and face pain, thus affecting your inner feelings.
If you simply adjust yourself, you may be able to relax yourself slowly by relaxing the muscles around your tongue and eyes; For those relatively large muscle tissues, such as quadriceps femoris, trapezius and gluteus, you may need to exercise slowly and learn how to really relax.
1 1, blood flow patency Yoga can keep blood flow patency. More precisely, yoga relaxation exercises can help you better carry out metabolism, especially the blood circulation of your hands and feet. Yoga practice can bring more oxygen to your cells.
Those bending postures are to squeeze the venous blood out of the viscera, while the stretching postures are to let the oxidized blood flow back to the viscera.
Handstand postures, such as handstand and shoulder handstand, allow venous blood from thighs and pelvis to return to the heart, which will be squeezed into the lungs and get fresh oxidation.
If a person's legs are swollen because of heart or kidney problems, practicing yoga is very good for him. Yoga can also increase the content of hemoglobin and red blood cells in the blood, thus bringing more oxygen to tissues and cells.
This will also reduce platelets in the blood, which will help to reduce the protein content of blood coagulation. This will reduce the risk of heart disease and stroke caused by blood clots.
12, if you feel unhappy during the happy hour, sit in the lotus seat, or simply sit on the wheel or dance the king style.
But it's not that simple. A study shows that people who practice yoga regularly can relieve depression, increase the content of serotonin in blood and reduce the contents of monoamine oxidase and hydrocortisone.
Doctors at the University of Wisconsin found that meditators are more sensitive to the left prefrontal cortex. Studies have found that their happiness and immunity are higher than those of ordinary people, while those who practice devout yoga for a long time show more surprising left prefrontal cortex reactions.