lumbar disc protrusion are also more troublesome to our body. So when we have such a disease, how should we exercise our body correctly during the recovery period is the best? Because this symptom brings more damage to our body, we can protect our body and be more healthy by exercising according to the formal method. So how should we exercise during the recovery period?
Different exercise methods in different periods
1. Acute phase
1. Lying position: Patients with lumbar disc herniation should sleep on a hard bed, with knees slightly bent when lying on their back, with a small pillow under the N nest, relax the whole body, and let the waist naturally fall on the bed. When lying on your side, bend your knees and hips, and place your upper limb on the pillow naturally.
2. Stand up: Stand up from the seat, move one lower limb from the side of the chair to the back, straighten the waist, and stand up after adjusting the center of gravity.
3. Sitting position: The waist should be straight in the sitting position and the chair should have a hard back. The chair legs are equal to the knee-to-foot height of the patient. When sitting, the knees are slightly higher than the hips. If the chair surface is too high, you can put a pedal under your feet.
4. Get out of bed: Change from lying position to prone position, support both upper limbs strongly, extend waist, and slowly move the body's center of gravity to the side of the bed. One lower limb first touches the ground, and then the other lower limb moves down again, holding the head in hand. Stand up.
2. Recovery period
Self-exercise during the recovery period to increase the muscle strength of the lower back, one can increase the lumbar spine mobility, and the other can increase the stability of the lumbar spine.
1. Leg press: Sit on the bed, slightly bend one knee, straighten the other leg, lean forward and press the torso toward the straight leg, then switch to the other leg. This action can also be performed in a standing position, with the lower limbs on the back of the chair in front.
2. Crawling and knees touching the elbows, knees and upper limbs propped up and prone: The waist is relaxed and slowly sinking, after 10 repetitions, one lower limb is straightened, and the knees are bent to make it reach the ipsilateral elbow joint as much as possible. Repeat 15 times.
3. Leg lift in lateral position: In the lateral position, the upper leg can be straightened, the lower knee is slightly bent, the upper leg is raised sideways, and then slowly lowered, repeated dozens of times.
4. Tuck the knees and touch the chest: in the supine position, bend both knees, hold the knees to make them as close to the chest as possible, but be careful not to arch the back away from the bed.
5. Raise straight legs: in a supine position, press your hands under your hips, slowly raise your lower limbs, the knee joints can be slightly bent, then lower, repeat 15 times.
6. Lifting the pelvis on the supine position: bend both knees in the supine position, lift the pelvis with the feet and back as the fulcrum, and then slowly lower, repeat 20 times. This action can correct the lower pelvis forward tilt and increase the curvature of the lumbar spine.
Medical gymnastics for lumbar disc herniation is also very good.
analyzed and evaluated the diagnosis and treatment of lumbar disc herniation based on evidence-based medicine and concluded that exercise therapy is both economical and effective. Other studies have confirmed that people with strong lumbar muscles have less lumbar disc herniation, which also proves the effectiveness of exercise therapy that focuses on muscle strength training.
double bridge exercise
lie on your back, flex your legs, put your feet flat on the bed, and force your waist to move your body away from the bed. Arch your body as much as possible to maintain balance. Hold for 30 seconds as 1 time. 10 times/group, 2~3 groups/day.
back-flying exercises
lying on the bed, behind the hands, legs close together, waist strength, make the head and legs away from the bed at the same time. Keep in the most exerted position until exhaustion is 1 time, 5-10 times/group, 2~3 groups/day. This exercise mainly exercises the back muscle strength.
bent leg sit-ups
supine position, legs bend hips and knees, feet flat on the bed, the upper body is lifted, so that the shoulder blades are off the bed. The upper body should not be raised too high, so as not to increase the load on the lumbar spine. Hold to exhaustion for one time, with a 5 second interval. 5～10 times/group, 2～3 groups/day. This exercise mainly exercises the rectus abdominis and external oblique muscles.
aerial bike practice
lying flat, raise your legs, and simulate cycling in the air, the movements should be slow and hard. General practice 20-30 times/group, 2-4 groups/day. This exercise mainly exercises the control ability of the abdominal muscles and waist, and can effectively improve the strength of the entire lower limbs.
lying prone on four-point support
lying prone on the bed, with both arms bent in front of the chest, use the elbows and toes to lift the body support until the body is in a straight line. Hold for 10 to 30 seconds as one time, with a pause of 5 seconds. 5-10 times/group. 2～3 groups/day.
also need to pay attention when going out.
patients with lumbar disc herniation should observe their condition at any time and protect them to avoid recurrence or recurrence.It is important to pay attention to the following points:
(1) When going out for a long time in a car or walking, it is best to wear a waist circumference to strengthen the protection of the waist and at the same time play a supporting role to avoid recurring sprains.
(2) Be careful not to stay in a certain posture for a long time, so as to avoid fatigue of the back muscles and aggravate the symptoms of low back pain.
(3) Keep warm, cold and moisture-proof. When you are out, especially in autumn and winter, you should add clothes according to the changes of the weather. Pay special attention to the warmth of the lower back and lower limbs. It is best to sleep on electric mattresses or similar warm beds in winter.
(4) In addition to taking proper rest during going out, you should also pay attention to physical exercise. Use temporary places to perform functional exercises of the back muscles and flexion, extension, and rotation. At the same time, the lower limbs should also be correspondingly exercised. Functional exercise.
(5) If you feel uncomfortable in your waist or accidentally sprain your waist again during your trip, you should go to the local hospital for diagnosis and treatment. Never ignore or forcibly endure the pain, so as to delay the illness. Diseases such as
lumbar disc protrusion can cause great damage to our body. Only by exercising strictly in accordance with the correct method can we bring our body to a very good condition, so in normal work Only by following the correct method in learning can we give our body more perfection and benefits.
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