1, lie on your back and bend your knees.

First, lay your body flat on the ground so that your back is in complete contact with the ground. Then bend your knees so that your thighs are close to your abdomen. Hold your knees with your hands and relax the muscles of your back and lower limbs. Then let go of your hands and straighten your legs. Repeat this three to five times, which can effectively help alleviate.

2. Rub your back.

There will be obvious pain when the back is attacked by cold air. It is suggested that you can apply hot compress with a towel for a few minutes at this time, and then extend your hands down to your back until your calf rotates clockwise to massage, so as to dredge the meridians and promote blood circulation.

3. Conducting acupoints.

There are many acupoints in all parts of the human body, including the waist, such as Shenshu, Huantiao, Chengfu, Yanglingquan and Chengshan. It is suggested that after washing your hands, you should start pressing along these acupoints in turn until you reach Yongquan point on the sole of your foot, which is helpful to promote the repair of nervous system and improve neuropathic pain.

4. Leg lifting exercise.

Lie on your back, then straighten your legs and lift them in turn. The specific speed can be grasped according to your actual situation, neither too fast nor too slow, so as not to be ineffective. Lifting your legs for eight minutes in a row can play a certain role in relieving lumbar disc herniation.

5, pedaling in the air.

Lying flat on the ground, paying special attention to the gap between the waist and the ground, and then pedaling for ten minutes in the air will not only help to promote the burning and consumption of leg fat, but also help to relieve waist pain.

Extended data:

Etiology of lumbar disc herniation;

1, the degenerative change of lumbar intervertebral disc is the basic factor.

The degeneration of nucleus pulposus is mainly manifested by the decrease of water content, which can cause small-scale lesions such as instability and loosening of vertebral segments due to water loss. The degeneration of annulus fibrosus is mainly characterized by decreased toughness.

2. damage.

Long-term repeated external forces cause minor injuries and aggravate the degree of degeneration.

3. The weakness of the anatomical factors of the intervertebral disc itself.

In adulthood, the intervertebral disc gradually lacks blood circulation and its repair ability is poor. On the basis of the above factors, some inducing factors that can lead to the sudden increase of intervertebral disc pressure may make the nucleus pulposus with poor elasticity pass through the fibrous ring that has become less tough, thus leading to nucleus pulposus protrusion.

4. Genetic factors.

There are reports of familial lumbar disc herniation.

5, lumbosacral congenital anomalies.

Including lumbosacral, lumbosacral, hemivertebra deformity, facet joint deformity and facet joint asymmetry. The above factors can change the stress on the lower lumbar spine, and increase the internal pressure of the intervertebral disc, which is prone to degeneration and injury.

6. Inducing factors.

On the basis of intervertebral disc degeneration, some factors that can induce the sudden increase of intervertebral space pressure can cause nucleus pulposus protrusion. Common inducing factors include increased abdominal pressure, improper waist posture, sudden weight bearing, pregnancy, cold and dampness, etc.

References:

Baidu encyclopedia-lumbar disc herniation