Exercise skills suitable for lumbar disc herniation
1, prevent constipation and avoid factors that increase abdominal pressure such as severe sneezing and severe coughing. Try to eat less meat and foods with high fat content, because it is easy to cause dry stool and difficulty in defecation, which leads to aggravation of the disease. You can eat more crude fiber foods such as vegetables and fruits to improve defecation.
2. Avoid holding the same posture for a long time. When people finish all kinds of work, they need to constantly change various postures to relieve the pressure on the waist. If they keep a certain posture for a long time, it may lead to local cumulative injury. Especially in bad posture for a long time, it is easier to induce this disease. The work intensity is high, and the effective physiological curvature of the spine can not be maintained during work, which is easy to cause long-term stiffness and spasm of the back muscles and increase the load of the lumbar intervertebral disc.
3. Take the correct posture of bending down to pick up things and take things to avoid excessive stress on the waist. When lifting heavy objects daily, try to bend your knees, bend your hips or kneel on one leg and a half, keep your body as close as possible to the heavy objects, keep your back straight and pay attention to your feet.
4. Take the correct posture of sitting, standing and standing to keep the physiological balance of lumbar spine. The correct standing posture should be eyes looking straight, chest straight, legs upright, and the distance between feet is about the same as the width of pelvis, so that the whole body's gravity is evenly transferred from the spine and pelvis to the lower limbs, and then from the lower limbs to the feet. Really? Down to earth? .
5. Avoid wearing high heels, low-rise pants and sedentary sofas. Patients with disc herniation should avoid wearing high heels. The function of middle heel shoes and wedge shoes will also cause the center of gravity to move forward, which will easily lead to the increase of spine curvature, which is only a matter of degree compared with high heels.
6. Strengthen functional exercise, but avoid strenuous exercise. Functional exercise is very important and essential for patients with lumbar disc herniation, but we should also pay attention not to exercise excessively. If you feel tired and need to rest, you should keep moderate exercise with low intensity.
7. Pay attention to bedding and lying position, and avoid excessively soft bedding. Too soft bed will form a shape with low middle and high sides under the weight of human body, which will easily affect the physiological curve of lumbar spine and make the intervertebral disc stress uneven. Therefore, from the point of view of treating and preventing lumbar disc herniation, we should sleep more hard beds in our daily life, which can reduce the pressure on intervertebral discs.
8, pay attention to the waist to keep warm and avoid catching cold. For patients with lumbar disc herniation, the main purpose of wearing lumbar protector correctly is to brake, that is, to limit the flexion and extension of lumbar vertebrae, especially to help the back muscles to limit some unnecessary flexion movements, so as to ensure that the injured lumbar disc can get sufficient rest. In addition, cold and dampness in the waist can easily aggravate or recur the symptoms of lumbar disc herniation. Patients can choose a high-performance rehabilitation waist protector that is braking, warm, breathable and does not accumulate sweat to protect their waist.
Early symptoms of lumbar disc herniation
The limbs are numb and cold.
When the intervertebral disc compresses the lumbar nerve and involves the lower limbs, patients can feel numbness and chills in the lower limbs.
Muscle paralysis
Because the protruding intervertebral disc compresses the nerve, its dominance on the corresponding muscles is weakened or disappeared, and corresponding muscle paralysis and weakness may occur (the muscles of the calf and toes are more common). The patient can't tilt (or hook) his thumb, etc.
Dysuria, perineal numbness and sexual dysfunction.
Because the protruding intervertebral disc is located in or near the center of the spinal canal, it compresses the cauda equina nerve in the waist, which makes the cauda equina nerve dysfunction, and then there are perineal numbness, tingling, difficulty in defecation, impotence, sexual dysfunction and so on. In severe cases, symptoms such as uncontrollable urination and incomplete paralysis of both lower limbs may occur.
Low back pain and lower limb pain
Most patients present with persistent dull back pain, and sometimes the pain is more severe. Pain mostly occurs in the lower lumbar spine (the bottom two parts, that is, between waist 4 and waist 5, and between waist 5 and sacrum 1), mainly involving the sciatic nerve. The painful part often starts from the waist and gradually extends downward along the walking direction of sciatic nerve. From waist-hip-back of thigh-outside of calf (or back of calf)-instep (or sole of foot)-instep (or palm of toe).
Intermittent claudication
After lumbar disc herniation, it is located in the spinal canal, occupying a certain space in the spinal canal, which makes the spinal canal exert a certain pressure on the spinal cord or nerve roots, especially when the patient stands or walks (the patient has low back pain or lower limb pain after walking for a while), and the symptoms are relieved after a period of rest.
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