1, lie on your back, bend your knees, put your thighs on your abdomen, put your knees in your hands, put your back on the bed, relax your waist muscles and lower back muscles, then spread your hands and straighten your legs for 3-5 times. This is an effective exercise method for lumbar disc herniation.

2, sit-ups, if sit-ups are difficult, you can use two hand-held beds to assist, you can not lean forward after sit-ups, even for 3-5 times.

3, supine, legs straight and lifted in turn, the movement is slightly relaxed and fast, 8- 10 times does not produce pain, and it is also a good exercise method for lumbar disc herniation.

Extended data:

Health care guide:

1. Lie on the hard bed for at least 2 ~ 3 weeks to reduce the burden on the lumbar spine and avoid sedentary.

2, pay attention to the waist to keep warm, to avoid cold, cold, if conditions permit, you can give the waist hot compress.

3, the diet should be light, eat more fruits and vegetables rich in cellulose, drink plenty of water to prevent constipation, and avoid eating cold and greasy food.

4. Avoiding anxiety and tension due to pain will have a certain impact on the disease. Try to keep a cheerful mood and know how to channel yourself.

References:

People's Network These people are most prone to lumbar disc herniation, and experts teach you four steps to prevent it.