Lumbar disc protrusion is one of the more common diseases now, and everyone will have this symptom more or less, especially the middle-aged and elderly people, which is especially serious.
What are the symptoms of lumbar disc herniation?
acid: waist is sore, it is easier to recover if the treatment is timely, and if the treatment is not timely, it will cause pain.
pain: is a common symptom. Because of the pain, he didn't dare to turn over, walk, or move things.
swelling: Many patients with lumbar protrusion will also feel the swelling of the waist and legs.
numbness: numbness in the toes, insteps and soles of the feet indicates that the lumbar disc herniation has been severe.
today introduces a combination technique of sinking the waist and inclined board. This method has a good effect on the treatment of lumbar intervertebral herniation.
main exercise methods
1, prone waist sinking method
▲ prone waist sinking method example diagram
patient lying prone on three pillows on the chest and three pillows on the thigh, the waist will sink naturally without any pressure for ten to fifteen minutes. This posture of
can make the space of the posterior edge of the lumbar spine smaller, and push the protruding bone nucleus pulposus into the intervertebral disc space.
2, supine waist sinking method
▲Supine waist sinking method example picture
The patient lies on his back on a high pillow with a pillow on the hip and coccyx, legs bend in front of the chest, hugs hands, and the waist naturally sinks for more than 15 minutes. This posture of
can increase the space of the posterior edge of the lumbar spine, using the power of the ligaments to push the protruding nucleus into the intervertebral disc space.
The above two postures are used as the main exercise methods, at least twice a day, each time doing one to two positions. After self-treatment of
patients, after the back and leg pain has basically disappeared, two postures to strengthen the function of the back muscles are added.
two postures
1, prone fish jump position
▲Prone fish jump position example picture
patient lying prone on a flat bed, waist on the board bed, head and feet upturned more than ten times.
2, standing legrest
▲Example of standing legrest
standing position (hands can hold the bar), the affected leg is straightened and placed for more than five minutes.
▲Severe lumbar intervertebral disc herniation do "incline plate"
Patients with severe lumbar intervertebral disc herniation, after the prone lumbar sinking method and supine lumbar sinking method, please ask others for help, do another "inclined plate" to rotate the vertebral body. It is more helpful for the prominent nucleus pulposus to be returned to the intervertebral disc.
▲Waist-sinking exercise method
For elderly or frail patients suffering from lumbar disc herniation, who are unable to do prone-sinking method and supine-sinking method, you can use the patient to lie supine on a high pillow with a pillow on the hip and coccyx. The method of naturally sinking waist can also be effective. The
waist sinking exercise method can effectively prevent waist injury caused by prolonged sitting.
How to prevent lumbar disc herniation in the elderly
Lumbar disc herniation is a common disease. Don't hurt the waist. It is not easy for the elderly, because once a person enters old age, a series of physical problems will occur Changes and decreased immunity and resistance have allowed many diseases to take advantage of the weakness. So how to prevent it?
1. When the symptoms of low back pain occur, go to the specialist hospital for diagnosis as soon as possible to further clarify the cause and achieve the purpose of symptomatic treatment.
2. The elderly should pay attention to balanced nutrition and diversified food. Appropriately increase calcium-rich foods to supplement the loss of calcium in the body and slow down the body's aging process.
3. Strengthen appropriate physical exercises and do not acute strenuous exercise. Such as Tai Chi, mountain climbing, walking, gateball, swimming, etc.
4. Don't do housework reluctantly. Even if it is a job within your capacity, you can't rush to avoid sprains caused by sudden force.
5, in the treatment of otherWhen you are sick, you should avoid using hormones for a long time to avoid osteoporosis.
Middle-aged and elderly people must learn to take care of their bodies. The combination technique of sinking the waist and the inclined board is simple and easy to learn. The most important thing is that it takes effect quickly and does not cost money. Hurry up and tell your friends around you to learn too~
