Is it okay to lie prone when you have a herniated lumbar disc?

In terms of incidence, the incidence of lumbar disc disease is very high, most of which is caused by long-term sitting or excessive fatigue. Experts say that patients with lumbar disc herniation should not sleep on their stomachs, as this is not conducive to recovery. They can choose to sleep on a hard bed, which is effective. In addition, they can do self-exercises, such as arching the waist, pounding the waist, walking backwards, "double bridge" exercises, "back flying" exercises, and bent-leg sit-ups.

1. Is it good to lie prone when having lumbar disc herniation?

Studies have found that sleeping on your stomach is not very beneficial for the recovery of lumbar disc. If you pay attention to adjusting your sleeping habits, you can sleep on a hard bed, which will be beneficial to the recovery of the disease.

2. Self-exercise methods for lumbar disc herniation.

1. Arch your waist

Stand still with your legs together, arch and squeeze your waist and hips forward to the limit, then pull them back. Repeat this 15 times.

2. Hit your waist

Stand with your legs slightly apart, half-clench your left and right fists, and take turns punching backwards at the protruding lumbar disc. Do it 50 times, using a force that is tolerable.

3. Walk backwards

Walk backwards with your chest up, swing your arms naturally back and forth, take bigger steps, and count to 500 silently. Walk outdoors on flat ground on sunny days and walk indoors on rainy days.

4. Double Bridge Exercise

Lie on your back with your legs bent and your feet flat on the bed, and use your waist to lift your body off the bed. Try to arch your body as much as possible to maintain balance. Hold for 30 seconds per repetition. 10 times/group, 2 to 3 groups/day.

5. "Back Fly" Exercise

Lie face down on the bed with your hands behind your back, legs together, and use your waist to push your head and legs away from the bed. Hold the most exerted position until exhaustion for 1 time, 5 to 10 times per set, 2 to 3 sets per day. This exercise mainly strengthens the waist and back muscles.

6. Bend-leg sit-ups

Lie on your back with your legs bent at the hips and knees, feet flat on the bed, and upper body lifted so that your shoulder blades leave the bed. Do not lift your upper body too high to avoid increasing the load on your lumbar spine. Hold until exhaustion, then rest for 5 seconds. 5 to 10 times/group, 2 to 3 groups/day. This exercise primarily works the rectus abdominis and external obliques.