Can't bend over due to lumbar disc herniation?

Self-care for lumbar disc herniation

1. Raise your chest:

Lie prone, use both hands to support the bed, start by tilting your head back, and at the same time slowly support yourself with your hands and lift your head upwards, first leaning back with force until the strength reaches your waist. Lie down and rest, repeat the cervical pillow position five to ten times. That is one of the ways to care for lumbar disc herniation.

2. Fish Leap:

Lie prone, put your hands on your waist, and lift your upper body and legs backward at the same time to make a bow shape. Be careful not to bend your knees. Try to stay in this position for as long as possible.

3. Hip movement:

Lie on your back and stretch your left leg forward in front of your foot while swinging your hips to the left. Do the left leg again. The movements should be coordinated and forceful, alternating between the two legs twenty to thirty times. That is also a care method for lumbar disc herniation.

4. Correct walking posture:

When walking, keep your upper body straight, look forward, maintain body balance, and move your center of gravity up and down or left and right no more than 2.5 cm.

5. Proper bed:

The bed suitable for patients with lumbar spondylosis is a flat bed or a flat bed with a hard cushion on it, which can ensure the physiological lordosis of the lumbar spine when lying on your back and prevent scoliosis when lying on your side.

6. Good working methods:

Bend your knees, flex your muscles, and straighten your back to lift heavy objects: Using this posture to lift heavy objects does not require you to stretch your waist with great force. You only need to hold the heavy object with both hands, stretch your hips and knees, and the heavy object can be lifted, because the gluteus maximus and quadriceps femoris that stretch these two joints are powerful, have long muscle fibers, and have great working efficiency. Carrying heavy objects on the shoulders and head: Carrying heavy objects on the shoulders and head shortens the lever arm, makes the force vertical, and directly acts on the spine, which is beneficial for the transfer of gravity to the ground. Correct standing position: When working, a better position for those who often stand is to slightly bend the knees, gently contract the gluteus maximus, and naturally contract the abdominal muscles. This can prevent or reduce damage to the lumbar intervertebral disc.