How to exercise for lumbar disc herniation?

People with lumbar disc herniation must take proper care of themselves in their lives, otherwise it will cause various adverse effects on their lives and work. Patients with lumbar disc herniation should also pay attention to some exercises in their lives, such as lying on their backs and lifting their pelvis or lying on their sides and raising their legs, etc. These exercises are indispensable.

(1) Lie on your back and lift your pelvis. Lie on your back with your knees bent. Use your feet and back as support to lift your pelvis, then slowly lower it. Repeat 20 times. This movement can correct the anterior tilt of the pelvis and increase the curvature of the lumbar spine.

(2) Lie on your back with your knees bent and your hands on your knees, bringing them as close to your chest as possible, but be careful not to arch your back off the bed.

(3) Side-lying position with legs raised: In the side-lying position, the upper leg can be straightened, the lower knee slightly bent, the upper leg lifted to the side, and then slowly lowered, repeat dozens of times.

(4) Crawling with knees touching elbows Lie prone with your knees and upper limbs supported. Relax your waist and slowly sink upwards. After doing it 10 times, straighten one lower limb and bend the knee so that it touches the elbow joint on the same side as much as possible. Repeat 15 times.

(5) Lie on your back with your legs straight and place your hands under your buttocks. Slowly raise your lower limbs with your knees slightly bent, then lower them. Repeat 15 times.

(6) Sit on the bed and stretch your legs. Bend one knee slightly and straighten the other leg. Lean your torso forward and press onto the straightened leg, then switch to the other leg. This movement can also be performed in a standing position with the lower limbs resting on the back of a chair in front of you.

(7) Knee Crunches Lie on your back with your knees bent. Contract your abdomen and lift your torso up, with your hands touching your knees.