Self-exercise for lumbar disc herniation

After suffering from lumbar disc herniation, patients should pay attention to protecting their waist and find some ways to treat their lumbar disc herniation. Because the treatment of lumbar disc herniation is a disease that the patient has to deal with himself, at this time the only way to treat it is by improving some habits in daily life. There are also many self-exercises on the Internet that can help with herniated disc. Today I will introduce them to you in detail.

Self-exercise methods for lumbar disc herniation

1. Hook your feet

That is, lie on your back with the instep and toes pointed upwards. During the process, be careful not to just curl your toes, but curl your entire foot upwards.

Exercise method: focus on the affected side while also exercising the healthy side. Slowly curl your feet to the maximum extent, stay for 3-5 seconds and then relax. It is recommended to start with one set of 10 times. Rest after one set. Do 5-8 sets a day, as long as it does not aggravate the symptoms.

Function: It can stretch the compressed or irritated sciatic nerve (the segments prone to lumbar herniation are L4-5 and L5-S1, so the sciatic nerve is more compressed), regulate nerve excitability, relieve pain and promote recovery.

2. Flexion and extension of the knee joint

That is, lie on your back, alternately flex and straighten the knee joint. During the flexion and extension process, especially when straightening, pay attention to keeping the toes "hooked".

Exercise method: bilateral exercise (both the healthy side and the affected side need to be exercised). While hooking your toes, perform knee flexion and extension movements gently, and stay for 3-5 seconds when straightening. It is also recommended to start with 1 set of 10 times, 5-8 sets a day, so as not to aggravate the symptoms.

Function: Same as 1, and can also provide slight exercise to the waist and buttocks muscle soft tissues through hip flexion and extension.

3. Straight Leg Raise

That is, lie on your back, keep your lower limbs straight, and lift them as far off the bed as possible, while keeping your feet hooked during the lifting process.

Exercise method: focus on the affected side while also exercising the healthy side. When the lower limbs are raised to the maximum, stay for about 3-5 seconds. It is also recommended to start with 1 set of 10 times, 3-5 sets a day, as long as the symptoms are not aggravated.

Effect: Same as 1, but more potent.

4. Hip swing

Lie on your back and gently swing your hips left and right. (This action is not obvious in the picture, please watch the video)

Exercise method: Slowly swing your hips left and right. Completing the left and right swing counts as 1 time, and a set is 10 times. Do 5-8 sets a day, as long as it does not aggravate the symptoms.

Function: Relieve waist muscle tension, promote the dissipation of local inflammation, and improve pain.

The above methods are suitable for patients with acute attacks of lumbar disc herniation, obvious pain in the waist and legs, and inability to stand. Reasonable and appropriate exercise not only helps to recover from the disease as soon as possible, but also has a very positive significance for preventing recurrence and alleviating the symptoms during recurrence.

5. Stand with your center of gravity swinging

That is, when standing, the center of gravity shifts between the left and right lower limbs. (This action is not obvious in the picture, please watch the video)

Exercise method: When standing, the center of gravity slowly shifts between the left and right lower limbs. Depending on the severity of the disease, the center of gravity slowly transitions from partial shift to complete shift. During the initial exercise, each exercise time should not exceed 5 minutes, 3-5 times a day, and gradually increase the exercise time to 15-20 minutes each time.

Function: Promote blood circulation in the waist, hips and lower limbs, reduce inflammation and relieve pain, enhance muscle strength to strengthen spinal stability.

Suitable for when the condition is relieved and the back and leg pain is relieved