Is lying prone good for lumbar disc herniation?

Sleeping on your stomach can indeed relieve lumbar disc herniation to a certain extent, but it will cause a certain amount of pressure on the precordial area and chest, which can easily lead to breathing difficulties and chest tightness at night. Therefore, sleeping on your stomach is not recommended. Patients with lumbar disc herniation should strengthen their health and avoid lifting heavy objects. They should also get more rest and strengthen good exercise. However, they should be careful to avoid excessive exercise, which can easily aggravate the condition.

6 Exercises to Prevent Lumbar Disc Herniation

1. Retreat exercise

Method: Backward walking exercise is a simple and easy way to prevent lumbar disc herniation. Choose an empty corridor or square and walk backwards for about 30 minutes every day.

Function: Improve the condition of the waist and back muscles and ensure that the physiological curvature of the lumbar spine is in the normal position.

2. Waist rubbing exercise

Method: Place both hands on the same side of the waist, rub the waist from top to bottom, then from bottom to top, repeatedly about 15 times, until the waist feels warm.

Function: Promote blood circulation in the waist.

3. Crawling exercise

Method: The limbs are in a crawling position, and the waist is bent and lowered in turn. Put both hands on the ground and crawl. Do it for 30 minutes every day.

Function: Exercise waist muscles and promote waist blood circulation.

4. Swallow exercise

Method: Lie prone on the bed and lift both lower limbs alternately, lift both lower limbs at the same time, stretch and lift the upper body backwards, lift both ends of the body off the bed at the same time, repeat the above movements more than 10 times, and exercise for 30 minutes a day.

Function: Strengthen waist muscle function, promote waist blood circulation, and prevent lumbar disc herniation.

5. Abdominal exercise

Method: Do abdominal exercises more than 10 times a day.

Function: Strengthen the waist and back muscles.

6. Bodybuilding exercise

Method: Lie on your back on the bed, and do exercises such as flexing the hip, flexing the knees, sit-ups, and hugging the knees to the chest, more than 10 times each.

Function: Strengthen waist muscle function.

How to prevent lumbar disc herniation in daily life

1. Pay attention to your posture, stand and sit properly so that the lumbar intervertebral disc is evenly stressed. Don't lean to one side or cross your legs.

2. Do not maintain a single posture for a long time. Change your body position from time to time and move your waist appropriately to relieve fatigue in the waist and back muscles.

3. Keep warm, do not sleep in cold and damp places, and do not sit on cold stone benches outdoors for a long time.

4. Be sure to do warm-up exercises before exercising, move your waist and joints, and allow your body to warm up. Don't just run and fight on the court. Wear sports shoes with good shock absorption when exercising.

5. Control your weight and don’t be too fat to avoid putting too much burden on your waist. Pay attention to rest, do things within your ability, and don't overstrain your waist.