Lean back and lift your lumbar spine

Lumbar pain and discomfort may occur suddenly, and it may occur during a certain movement or activity, leading to lumbar disease. Some people feel lumbar pain when they lean back. This is very puzzling for patients, and they don’t know what is going on. In this case, we should consider the possibility of potential lumbar disease or damage to the lumbar bones, ligaments and nerves.

Exercise Method

For patients with lumbar disc herniation, whether they can engage in physical exercise depends on their condition. Generally speaking, during the acute attack period of lumbar disc herniation, you must rest on a hard bed and take appropriate treatment. Physical exercise is absolutely prohibited. Patients with acute lumbar disc herniation who are in the remission period or whose symptoms have been relieved and only have mild symptoms can participate in physical exercise appropriately, but they should exercise slowly and control the amount of activity appropriately, and proceed step by step. Avoid sudden and strenuous exercise, and choose sports carefully. In the early stages, you should choose sports that involve relatively less waist activity and load, and take protective measures such as wearing a wide belt or waist circumference during exercise.

Among many sports, swimming is more suitable for patients with lumbar disc herniation. However, you should pay attention to using the correct swimming posture and the water temperature of the swimming pool should not be too low. You should do sufficient warm-up exercises before swimming. The swimming time should not be too long, and there should be a certain amount of rest during the exercise to avoid excessive fatigue of the waist.

As long as the symptoms of lumbar disc herniation worsen, you must rest. You can only engage in physical exercise after the symptoms improve. Do not blindly insist on activity. In short, patients with lumbar disc herniation can engage in some appropriate physical exercise, which can not only enhance blood circulation in the waist and relieve lumbar disc herniation, but also strengthen the strength of the waist and back muscles, enhance the stability of the lumbar spine, and reduce the recurrence of lumbar disc herniation.

Bicycle: Bicycle riding not only plays the same role as swimming, running and skipping rope, but also has a good effect on enhancing the body's sense of balance. The bicycle used for exercise should be an ordinary type that allows for a natural and relaxed back-riding posture, and the height of the seat should be such that the soles of the feet can touch the ground steadily. For patients who have just recovered from lumbar disc herniation, riding a bike to the suburbs with friends and family on a day off, breathing fresh air, having a picnic, and stretching their tired body and mind can dispel the unpleasantness brought by the disease and increase confidence in life.

Preventive self-massage - rubbing the waist

Manual laborers, drivers, athletes, and the elderly can perform preventive self-massage - rubbing the waist, lightly clenching fists with both hands, and gently tapping the waist with the fist holes or the back of the fists, or clenching fists with both hands, and massaging the waist with the knuckles of the back of the hands, or pinching the waist muscles with both hands, starting from the posterior flexion of the buttocks, and pinching down to the lower end of the sacrum, back and forth 10 times; when pinching, use the thumbs, index fingers and middle fingers to pinch the waist muscles, push the thumbs from top to bottom, and move the index and middle fingers down to let the muscles roll, and pinch 1 to 2 times a day.