1, pay attention to rest in the acute phase and minimize exercise.
2. After the symptoms are obviously improved, you can gradually exercise your back muscles and squat.
3. Keep your waist warm, and don't sleep on the floor and bamboo mats.
4. Correct standing posture. Work and rest should be combined in daily life. Pay attention to the correct posture and avoid lifting heavy objects.
5. Avoid strenuous exercise, such as basketball, football, tennis and golf, yoga, dancing and other distorted sports.
6. Pay attention to abstinence for one month.
Ensure that the vertebral body does not shift, completely relieve the compression and traction of nerves and ligament muscles! After 1-3 months of recovery and exercise, disc herniation will be completely cured! Ten years will not recur!
Exercise method of lumbar disc herniation
For patients who have already suffered from lumbar disc herniation, it is very important to get rid of the pain quickly and restore the rehabilitation period of lumbar function. However, many sports and exercises tend to increase, and proper and effective waist exercise during this period will get twice the result with half the effort. Now waist exercise is summed up as a "cross formula", which is simple and effective. Come and have a look.
0 1
Hanging: Use doorframes or horizontal bars for hanging exercises.
When hanging, relax the waist and lower limbs, let the weight sag naturally, and achieve the purpose of pulling. The suspension must be slow and light, and the lumbar spine cannot jump up and down. Hanging exercise should gradually increase the amount of exercise and persevere.
Precautions:
Be gentle, slow down and try to get your family to help protect you.
2
Support: that is, support for exercise. People who are not suitable for hanging exercise can do supporting exercise.
Feet shoulder width apart, relax. Lift your arms slowly and inhale slowly through your nose. Raise your arms above your head, look at the sky, stretch your waist to the maximum, and then pause for a moment. Then, slowly lower your arm and exhale through your mouth. This method is repeated 36 times, once every morning and once every night. It is best to choose a place with fresh air.
Precautions:
Do it with the strength you can bear, don't rush for success, you can work hard slowly after you get used to it.
three
Arch: that is, arch and waist movement.
Support the wall or its object with both hands, and keep a proper distance between the body and the supported object. Feet apart, shoulder width apart. First, arch your waist forward and backward at a medium speed with a little force. Do it once in the front and back direction, twice a day, 36 times each time.
Precautions:
The movements are gentle and moderate.
four
Fall: that is, walking backwards to exercise.
But choose a flat and safe place to walk backwards. When walking, you should hold your chest and abdomen, look straight ahead, swing your hands back and forth naturally, and look back as little as possible. The speed of walking backwards should be determined according to your own specific situation, step by step. Usually you walk backwards 15 minutes, twice a day.
Precautions:
Pay attention to control the speed and be careful to fall.
five
Multi: that is, multi-angle and different directions of waist movement.
Such as bending left and right, bending back and forth, turning left and right, swinging the waist, etc. Twice a day, 36 times each time.
Precautions:
The movement should be gentle and slow, and the amplitude should not be too large.
six
Squat: that is, squat exercise.
Keep your feet shoulder width apart, raise your hands horizontally, squat slowly, touch the ground with your toes, and raise your heels. Stay where you are. When you just practice squatting, you can help the wall and other things to squat. Gradually increase the number of squats and gradually reach squats. Do it twice a day and squat 36 times each time.
Precautions:
Move gently and squat slowly to prevent falling.
seven
Back: that is, stretch the waist backwards.
Statistics show that the lumbar spine flexes up to 3000 to 5000 times a day, but rarely moves backwards. At the same time, modern people often sit in the forward flexion position at work, which makes the lumbar spine in the forward flexion position for a long time. In the long run, the stress on the lumbar intervertebral disc will be unbalanced and the posterior lumbar ligament will be overstretched, which will cause low back pain. Arms around the waist, feet shoulder width, relax. Twice a day, stretching the waist back and forth 36 times. In addition, supine position method
Massage Shenshu point (waist and eyes), press Shenshu point with both hands for more than 65,438+000 times, then slap this point with both hands alternately for 65,438+000 times, finally pat the buttocks with both hands for 65,438+000 times, and then slap the crotch with both fists for 65,438+000 times. Do it more than twice a day. Acupoint selection: next to the lower edge of the spinous process of the second lumbar vertebra 1.5 inch, that is, from the navel to the side of the spine 1.5 inch, and then down 1 inch.
Massage: There are many acupoints on both sides of the spine. You can pat your back gently from top to bottom along both sides of your spine.
nine
Keep warm: that is, keep warm at the waist.
People suffering from "lumbar protrusion" or low back pain should put on clothes in advance when the weather turns cold, put on wool and cotton vests in cold season, and do a good job of moisture-proof and cold-proof at the waist in summer, because these are the causes of waist diseases.
10
Bao: It's a waist protector.
If you stand fast, don't sit for a long time, don't carry a load, don't bend over (it's best to squat down), don't hold a child, don't sit on a low bench, don't be tired, don't do anything that hurts your waist, don't sleep in a bed with soft springs, don't sleep in a bed that is too hard, etc. Bad posture should be corrected.