Is running good for lumbar disc herniation?

Moderate exercise is beneficial for patients with lumbar disc herniation. It helps promote blood circulation and relieve pressure on muscle tissue. It is also a relatively good fitness method that can achieve certain health care and conditioning effects. You should also pay attention when running to avoid improper force and prevent running too fast, which can easily cause adverse effects on patients with lumbar disc herniation.

Is running good for lumbar disc herniation?

Running, like swimming, is a whole-body exercise that improves cardiopulmonary function, prevents obesity, and strengthens muscle strength. Just like walking, running should also choose different methods according to your actual situation. Patients with lumbar disc herniation who have poor physical condition and slightly more serious condition can start by combining jogging and walking.

If you feel tired, you can walk more and run less; if you feel light and comfortable after running, you can run more and walk less, gradually increase the running distance, and make the transition slowly. Patients who already have a certain exercise foundation or are in good physical condition or have mild illness can start running exercises from the beginning. You can also chat with your companions while running. When you are about to finish running, you should gradually slow down to slowly calm down your physiological activities. Do not stop suddenly because after a long period of running, the blood circulation in the human body speeds up. If you stop immediately, the blood in the limbs cannot circulate quickly to the brain and heart. As a result, the heart and brain will experience temporary hypoxia, causing dizziness, nausea or vomiting. Therefore, you must do some clean-up activities after running. If you sweat a lot, you should wipe it off in time, put on proper clothes, and avoid catching a cold.

Self-training methods:

Method 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.

Method 2: Beat 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.

Method three: 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.

Massage method:

The massage method is very simple. The muscles on both sides of the protruding lumbar vertebra are generally stiff. It is advisable to push and rub them to relax them, and then apply activating wine twice a day. It is very helpful to promote microcirculation and eliminate soft tissue inflammation. Hang on the horizontal bar for 5 minutes every day. When sleeping at night, the patient can put a folded towel under the lumbar spine. As the treatment progresses, gradually increase the height to correct lumbar vertebrae protrusion.