Do you feel cold in your limbs in cold winter?

Do you feel like your waist is broken? You can't stand or sit.

Yes, you have a lumbar disc herniation!

Suffering from lumbar disc herniation, after treatment and bed rest, the condition is relieved, and the acute phase has passed, which is a rehabilitation period to restore lumbar function!

Proper waist exercise during this period will get twice the result with half the effort. There are many ways to exercise the waist. The following methods are suitable for rehabilitation, simple and effective. This set of waist exercises can be summarized as waist exercises.

1, camel

A. Abdomen in, spine straight, kneeling on the ground, legs vertical to the ground, elbows straight, arms extended backward, and keep breathing evenly;

B. The upper torso and head slowly lean back until the abdomen is parallel to the ground, and both hands touch the soles of the feet;

C. Keep the action for 30s and repeat the action for 5 times.

2. Lateral angular extension variant

A. Keep standing, stretch your right leg to the right, keep your knees straight, put your feet on the ground, slowly lower your center of gravity, bend your left knee and put your toes on the ground to keep your body balanced;

B. Tighten the abdomen, put your hands and fingers on the ground, open your hands and cross them, and tilt your upper body slowly and forcefully until your upper body is parallel to the ground;

C. Keep the action for 30s, practice on the other side, and repeat the action for 5 times.

3. king kong sit change

A. Abdomen in, spine straight, sitting on the ground, feet on the inside of the hip, the whole leg close to the ground;

B put your hands back, look straight ahead and keep breathing evenly;

C. Keep the action for 30s and repeat the action for 5 times.

4. Ha Numan variant

A. Keep standing posture, with left leg extended to the left, knees kept straight, right leg extended to the right, abdomen tightened and spine straight;

B. Keep your body balanced, slowly lower your center of gravity until your legs are close to the ground, keep breathing evenly, fold your hands up and lift them above your head;

C. Keep the action for 30s and repeat the action for 5 times.

Modern people are often in the forward flexion position at work, which makes the lumbar spine in the forward flexion position for a long time. In the long run, it will cause the stress imbalance of lumbar intervertebral disc and the excessive stretching of lumbar posterior ligament, which will cause low back pain.

It's always good to exercise more. Let's go