Practice several movements for lumbar disc herniation (an effective way to relieve lumbar disc herniation)

In modern society, due to long-term Due to long sitting posture, bad living habits and lack of exercise, the problem of lumbar disc herniation is becoming more and more common. Lumbar disc herniation refers to the rupture of the annulus fibrosus of the lumbar intervertebral disc, causing the soft core of the intervertebral disc to protrude outward, compressing the surrounding nerve roots, and causing symptoms such as low back pain and radiating pain in the lower limbs. For patients with lumbar disc herniation, correct exercise can relieve symptoms and speed up recovery. This article will introduce several effective methods to relieve lumbar disc herniation and help patients regain their health.

1. Push-ups

Push-ups are a simple and effective exercise that can help strengthen the muscles of the lower back, enhance the stability of the lumbar spine, and relieve the symptoms of lumbar disc herniation. The specific steps are as follows:

1. Lie flat on the ground, place your hands on both sides of your shoulders, and keep your palms flush with your shoulders.

2. Bend your knees and place your feet on the ground, shoulder width apart.

3. Use the strength of your arms to lift your upper body until your arms are straight, while keeping your body parallel to the ground.

4. Slowly lower your body until your chest lightly touches the ground.

5. Repeat the above actions to complete one set.

2. Yoga Cat Pose

Yoga Cat Pose is a posture that can stretch the muscles of the lower back and improve lumbar disc herniation. Through this action, you can strengthen the flexibility of the lower back and relieve the symptoms of lumbar disc herniation. The specific steps are as follows:

1. Kneel on the ground, with your hands level with your shoulders, and your legs and hips bent at 90 degrees.

2. Inhale slowly, lift your head and bend your back upwards, trying to bend your spine into an arch.

3. After taking a deep breath, exhale slowly, lower your head at the same time, bend your back downward, and try to bend your spine into a concave shape.

4. Repeat the above actions to complete one set.

3. Bridge exercise

Bridge exercise can effectively strengthen the muscles of the lower back and improve the symptoms of lumbar disc herniation. This action can increase the flexibility of the lumbar spine and relieve pain caused by lumbar disc herniation. The specific steps are as follows:

1. Lie flat on the ground, bend your legs, and place your feet on the ground, the same width as your shoulders.

2. Place your hands by your sides, palms on the ground.

3. Use the strength of your hips and abdominal muscles to lift your hips while keeping your shoulders and feet stable.

4. Maintain this position for a few seconds, then slowly lower your hips.

5. Repeat the above actions to complete one set.

4. Side balance

Side balance is an effective exercise that can help strengthen the muscles of the lower back and improve the symptoms of lumbar disc herniation. This action can improve the lumbar spineStability, reduce pain caused by lumbar disc herniation. The specific steps are as follows:

1. Lie flat on the ground, on your side, support your upper body with your elbows, and bend your arms at 90 degrees to your body.

2. Straighten your legs and fold your feet together.

3. Use the strength of your arms and abdominal muscles to lift your upper body and keep your body parallel to the ground.

4. Maintain this position for a few seconds, then slowly lower your upper body.

5. Repeat the above actions and switch sides after completing one set.

By practicing the above movements, you can effectively relieve the symptoms of lumbar disc herniation, strengthen the muscles of the lower back, and improve the stability of the lumbar spine. However, when performing these movements, you need to pay attention to the following points:

1. Movements should be slow and steady to avoid excessive pressure on the lumbar spine caused by strenuous exercise.

2. When performing movements, pay attention to maintaining correct posture to avoid additional injuries.

3. If you feel pain or discomfort, you should stop exercising immediately and seek medical advice.

In short, through correct exercise methods, the symptoms of lumbar disc herniation can be relieved and recovery can be accelerated. The actions introduced above are effective methods, but before exercising, it is recommended to consult a doctor and choose an exercise method that suits you based on your personal situation. I hope everyone can maintain good living habits and prevent the occurrence of lumbar disc herniation.