1, five-point supported arch bridge

Five-point arch bridge is supported by head, elbow and palm. This action is done twice a day for 5 minutes each time. It is a classic self-rehabilitation training action for patients with lumbar disc herniation.

2.swallow

Hold your head up, chest up, legs up. Hold it for 5 seconds after lifting it, and then relax and lie in bed for 5 seconds-count it once. Step by step until 40-60 times a day. It can be divided into two or three times. It is a classic self-rehabilitation training action for patients with lumbar disc herniation.

Step 3 lift your legs alternately on your back

Lie on your back and lie flat on the ground, keep your back close to the ground, put your hands on your sides to keep your upper body stable, keep your lower back close to the ground, contract your abdomen, and lift your feet alternately to feel the continuous contraction of your abdominal muscles. Keep your lower back close to the ground during the action, and don't use your back to borrow. Alternate leg lifting on supine can effectively train to the lower part of rectus abdominis, which is of great help to enhance the strength of abdominal muscles.

4, flat support

Bend your elbows on the mat, step on your toes, straighten your torso, and keep your head, shoulders, hips and ankles in line. Keep your waist and abdomen tight and stick to it for as long as possible. Keep your back straight, tighten your core and keep it as long as possible during exercise. Plate support is a safe and easy-to-use exercise, suitable for people of all ages. It can not only train almost all core muscle groups, but also give consideration to stable and unstable training.

5. Cross up

Lie prone on the mat, lift your left leg and right arm at the same time, feel the contraction and tension of your lower back, hold 1-2 seconds, put down your left leg and right arm, change your right leg and left arm, and repeat the action. Keep your back straight and your core tightened during exercise. Crossing is an effective exercise to exercise the lower back muscles, and it can be found that erector spinae's training feels good.

6. Yin Fei Jr.

Lie prone on the mat, keep your arms close to your body, lift your hands and feet up at the same time, stay at the highest point for 2-3 seconds, stretch your body as much as possible, and slowly return to the initial action. Feel the tightening of the back muscles during the action. Yin Fei can effectively exercise the core muscles of the lower back, which is very helpful for relieving lumbar muscle strain and improving lumbar disc herniation.

What should patients with lumbar disc herniation pay attention to?

1, sleep on a hard bed. Sleeping on a hard bed can relieve the pressure on the intervertebral disc.

2, pay attention to the waist to keep warm, try not to catch cold. Avoid catching cold and eating cold things, and don't stay in the air conditioner for a long time, which is not good for the waist. Strengthen the protection of the waist and back.

3. Wearing waist circumference (belt) during the day is beneficial to the recovery of lumbar spine.

4. Don't bend over hard, pay attention to labor posture, avoid bending over for a long time and overload, so as not to accelerate the pathological changes of intervertebral disc.

5, during the acute attack, and after the pain period is relieved, try to stay in bed. Pay attention to proper rest and don't be too tired, so as not to aggravate the pain.

6. In the usual diet, eat more foods with high calcium content, such as milk, dairy products, shrimp, kelp, sesame sauce, bean products, etc. These foods are also rich in calcium. Eating regularly is also conducive to calcium supplementation and paying attention to the nutritional structure.

7. Stand or sit correctly. Improper spine will cause uneven stress on the intervertebral disc, which is the hidden source of disc herniation. The correct posture should be "stand as loose as a bell", hold your chest out and straighten your waist. The same posture should not be kept for too long, and proper in-situ activities or low back activities can alleviate the fatigue of low back muscles.

8. Don't bend excessively during exercise, otherwise it will not only fail to achieve the expected purpose, but also cause disc herniation.

9. Don't bend over when lifting heavy objects. You should get down on your knees to pick up the heavy objects, then get up slowly and try not to bend over.