Rehabilitation exercise method of lumbar spondylosis
1. Stand with your feet shoulder width apart, in stop for a minute, Dantian. Blow air into Shuangqi Laogong point, hold Shenshu point on both sides of the waist with both hands and shake it left and right for 8 times. Then stretch your head and back backward, look up at the sky with your eyes, press your hands forward to stretch your waist as far as possible, inhale at the same time, gradually restore your standing posture, then do a slight flexion movement forward and exhale at the same time, and repeat for 9 times.
2, standing posture, feet together, to attract the gas of Tian Dan to the Laogong point of both hands. Press Shenshu point, lateral buttock, posterior buttock, posterior thigh and posterior calf with both hands, bend over and exhale at the same time, and restore the original standing posture to inhale, and repeat for 8 times.
3. Standing posture means staying in the abdomen for a while. Squat your legs slowly. At the same time, straighten your hands and slowly lift forward. When squatting, the knees are completely flexed, and the height of the upper limbs is shoulder height. At the same time, the breath induces the Qi of Dantian to go up to Lily point along the Du meridian. Then slowly stand up and recover, and inhale at the same time to suck air from Baihui point to dantian. Repeat 9 times.
4. In prone position, stretch your hands backwards, with the abdomen as the fulcrum, so that the upper body and legs can be stretched backwards and lifted into an anti-bow shape at the same time, and exhale at the same time. Then recover and exhale at the same time. Repeat 9 times.
5, prone position, support the bed with both hands, raise your head, support the upper body with both hands, and slowly lift it, so that the head stretches back as far as possible, so that the chest stands up, and the fulcrum of the role is at the waist. Inhale at the same time, resume prone position and exhale. Repeat 6 times.
6, supine position, stay in the abdomen for a while, then put your hands on your sides, try to bend your hips, knees, ankles and back, and exhale. Then push out the heel obliquely and inhale at the same time, and the qi of Dantian goes down to the soles of the feet along the bladder meridian of the lower limbs. Repeat 9 times, and then flow back to Tian Dan.
7. Retrograde therapy 2 Choose a flat road with few pedestrians and good air, and walk backwards step by step. About 20 minutes each time, once in the morning and once in the evening. Holding the waist and eyes with both hands and looking back can accelerate the blood circulation of the waist muscles and improve the nutritional supply of the waist muscles, which is an effective method to treat low back pain caused by lumbar disc herniation and hyperosteogeny.
Self-care methods of lumbar spondylosis
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For some people who need to bend over or work at their desks for a long time, the pressure of lumbar spondylosis will more than double when standing, and the incidence of low back pain and lumbar disc herniation will increase accordingly. You can change the sitting posture by constantly adjusting the height of the chair and the desktop, and insist on intermittent exercise to restore tired muscles.
Avoid manual labor
Excessive physical labor can also lead to lumbar spondylosis, and patients with lumbar spondylosis should avoid bending over and carrying heavy objects for a long time. When ironing clothes, you should pay attention when extracting heavy objects, so as not to cause serious lumbar spondylosis.
pay attention to the diet
In the self-treatment of lumbar spondylosis, diet is a very important point, and we should pay more attention to it. Diet is an important guarantee of life and health, and the spleen is the foundation of the day after tomorrow, which is responsible for transporting and transforming the muscles and limbs. Improper diet and damage to the spleen and stomach will often affect the generation of qi and blood in human body, leading to weakness of qi and blood, dystrophy of bones and muscles, muscle atrophy, and also contribute to the occurrence of diseases and low back pain.
Adaptive exercise
Life lies in exercise, and health lies in exercise. Exercise is very beneficial to the condition of patients with lumbar spondylosis, but if you exercise excessively or improperly, it may induce the deterioration of symptoms of lumbar spondylosis. Patients with lumbar spondylosis should not exercise too hard, reduce squatting, lie flat as much as possible, and don't stand for a long time, which will bring more pressure to patients with lumbar spondylosis.
Health care exercise method
Cross waist twisting
Feet shoulder width apart, toes inward, arms straight, one hand on the side of your body and the other hand above your head. If the left hand is up, swing to the right rear first, then swing to the left rear with the right hand up. I twisted my waist, too. Do it left and right 100 times.
Front tappet
Lie on the bed, bend your knees as much as possible, then slowly push your heels out obliquely, then take back your outstretched legs and bend your knees, and do it alternately for 20 times.
Reverse bow type
The patient lies on his back, with his lower limbs bent on the bed, with elbows or shoulders and the back of his head as fulcrums, and the human body is arched by contracting bilateral sacrospinous muscles by holding out his chest. If the patient is strong enough, elbows and shoulders can also leave the bed surface, with only feet and head as fulcrums.
Symptoms of lumbar spondylosis
(1) Low back pain and radiation pain in one lower limb are the main symptoms of this disease. Low back pain often occurs before leg pain, or both can occur at the same time; Most of them have a history of trauma, but there is no clear cause. Pain has the following characteristics:
1. Radiation pain propagates along the sciatic nerve and reaches the lateral leg, instep or toe. If the gap between waist 3 and 4 protrudes, it will compress the nerve roots of waist 4, resulting in radiation pain to the front of thigh.
2. All actions that increase cerebrospinal fluid pressure, such as coughing, sneezing and defecation, will aggravate low back pain and radiation pain.
3. The pain is aggravated during exercise and relieved after rest. Bed: Most patients use lateral position to bend the affected limb; A few severe patients have pain in various positions and can only bend their hips and knees in bed to relieve symptoms. Patients with lumbar spinal stenosis often limp intermittently.
(2) Scoliosis: The main curvature is in the lower waist, which is more obvious when bending forward. The direction of lateral bending depends on the relationship between the protruding nucleus pulposus and the nerve root: if the protrusion is located in front of the nerve root, the trunk is generally bent to the affected side.
Left: The nucleus pulposus protrudes in front of the nerve root, and the spine bends to the affected side. If you bend to the healthy side, the pain will get worse.
Right: The nucleus pulposus protrudes in front of the nerve root, and the spine bends to the healthy side. If you bend to the affected side, the pain will get worse.
(3) Spinal movement limitation: the protrusion of nucleus pulposus compresses nerve roots, which can protect lumbar muscles, which can occur unilaterally or bilaterally. Due to the tension of lumbar muscles, the physiological lordosis of lumbar spine disappears. The flexion and extension of the spine is limited, and radiation pain of one lower limb may occur during flexion and extension. Lateral curvature limitation often has only one side, which can be differentiated from lumbar tuberculosis or tumor.
(4) Lumbar tenderness with radiation pain: There is a localized tenderness point near the spinous process of the affected side of disc herniation, accompanied by radiation pain to the calf or foot, which is of great significance for diagnosis.
(V) Positive straight leg elevation test: Due to the difference of personal physique, there is no uniform degree standard for positive test, so we should pay attention to the comparison between the two sides. If the affected side has limited leg lifting and feels radiation pain in the calf or foot, it is positive. Sometimes the numbness of the affected leg caused by lifting the healthy limb is caused by the traction of the affected nerve, which is of great value for diagnosis.
(6) Examination of nervous system: When the lumbar vertebra 3-4 protrudes (the nerve root of lumbar vertebra 4 is compressed), knee reflex can be weakened or disappeared, and the feeling of the inner leg can be weakened. When the lumbar vertebra 4-5 protrudes (the nerve root of lumbar vertebra 5 is compressed), the anterolateral dorsal sensation of calf decreases, and the muscle strength of extensor and toe 2 often decreases. When lumbosacral protrusion (the nerve root of sacrum 1 is compressed), the sensation of dorsolateral leg and lateral foot decreases, the muscle strength of the third, fourth and fifth toes decreases, and the Achilles tendon reflex weakens or disappears. Muscle atrophy may occur in patients with severe nerve compression symptoms.
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