First, the common exercise methods of lumbar disc herniation
1. Abdominal tightening method: lie flat on the ground, bend your legs, put your hands on your abdomen, tighten your abdominal muscles vigorously, hold for 10 second, and then relax. Repeat 10 times a day.
2. Hip-lifting method: lie flat on the ground, bend your legs, put your hands on your sides, tighten your hip muscles, lift your hips off the ground, hold for 10 second, and then relax. Repeat 10 times a day.
3. Waist stretching method: sit in a chair, straighten your legs, put your hands on your legs, lean forward, stay as close to your legs as possible, hold 10 second, and then slowly return to your original position. Repeat 10 times a day.
4. Waist twisting method: Sit in a chair, bend your legs, put your hands on your knees, twist your upper body to the left, try to look to the left, hold for 10 second, then slowly return to your original position and twist it to the right. Repeat 10 times a day.
Second, matters needing attention
1. Avoid strenuous exercise: Patients with lumbar disc herniation should avoid strenuous exercise, especially high-impact exercise such as jumping and running, so as not to aggravate the pressure on the lumbar disc.
2. Moderate exercise: Choose moderate exercise intensity and time when exercising, and don't overwork. You can choose walking, swimming, yoga and other low-impact sports, which will help to strengthen the muscle strength of the waist and reduce the pressure on the lumbar intervertebral disc.
3. Pay attention to posture: In daily life, pay attention to maintaining the correct sitting and standing posture, and avoid keeping the same posture for a long time, especially when bending and twisting.
4. Proper rest: Take a proper rest after exercise, avoid standing or sitting for a long time, and lie down for a while to relieve the fatigue of the waist.
final result
Lumbar disc herniation is a common spinal disease, but reasonable exercise can relieve symptoms and promote rehabilitation. This paper introduces some common exercise methods and precautions for lumbar disc herniation, hoping to help patients. Before exercise, it is recommended to consult a doctor or a professional physiotherapist and choose the appropriate exercise mode and intensity according to your personal situation. At the same time, we should pay attention to proper exercise, avoid overwork, maintain good posture and rest, which will help speed up the rehabilitation process. I wish patients with lumbar disc herniation a speedy recovery!