Exercises for lumbar disc herniation

It does not mean that patients with lumbar disc herniation cannot exercise, but it is recommended that they do more appropriate exercises, which can have the effect of auxiliary treatment to relieve the symptoms. Regular walking, backward walking, or sit-ups are better.

1. Walk backwards

:Walk backwards for 40 to 60 minutes every day. When walking, lean back as far as possible until you feel slightly tired after walking, but without worsening symptoms.

2. Flying Swallow

Lie face down on the bed, place your upper limbs behind your back, then lift your head, chest and legs off the bed, making your body arched, and continue until you feel slightly tired. Exercise this way 20 to 50 times each time, once in the morning and once in the evening, and gradually increase the amount.

3. Five-point support

Lie on your back in bed, support your body with your elbows, feet and head, push your abdomen upward, hold for a moment, then put it down, repeat several times, and persist until you feel a little tired. Once in the morning and evening every day.

4. Sit-ups

: Do it once in the morning and once in the evening, 10 to 20 times each time.

5. Self-therapy

1: Sleep on a hard bed. Sleeping on a firm bed can reduce the pressure on the intervertebral discs.

2. Keep your waist warm and try not to catch cold. Wear a waist belt (waist protector) around your waist during the day to strengthen the protection of your waist and back, and at the same time help the recovery of lumbar spondylosis.

3. Do not bend over or do strenuous movements (such as mopping the floor...) during normal times. Try to rest in bed during the acute attack period. Even after the pain period is relieved, pay attention to proper rest and do not overwork, so as not to aggravate the pain.

4: Do not bend over when lifting heavy objects. You should squat down first to pick up the heavy object, then stand up slowly, trying not to bend over.