swim
For sedentary people and some special occupational groups, we should insist on regular physical exercise, and the most ideal exercise is swimming. "When swimming, the spine is in weightlessness." Among many sports, swimming is more suitable for patients with lumbar disc herniation. But pay attention to the correct swimming posture, and the water temperature in the swimming pool should not be too low. Be fully prepared before swimming, the swimming time should not be too long, and there should be a certain interval during exercise to avoid excessive waist fatigue.
Swallow style
You can lie prone on the bed, put your upper limbs behind your back, and then lift your head, chest and legs off the bed hard to make your body in an inverted arch shape until you feel a little tired. According to this method, exercise 20 ~ 50 times each time, once in the morning and once in the evening, and gradually increase the amount.
Go backwards.
Walk backwards for 40 to 60 minutes every day. Try to lean back when walking, and feel a little tired after walking, but do not aggravate the symptoms.
Five-point support
Lie on your back, support your body with elbows, feet and head, push your stomach up hard, hold on for a while, then put it down and repeat it several times until you feel a little tired. Once every morning and once every night.
Step on your back
Lie on your back with your legs like pedaling a bike. Once in the morning and once in the evening, each time 10 ~ 15 minutes.
Buckling method
Lie on your back, bend your knees and hips, and tuck your knees in your hands. During exercise, the lumbosacral part flexes upward, which makes the spine hyperflex. Repeated surgery for 5 ~ 6 times can loosen the posterior longitudinal ligament, improve the ligament tension, strengthen the restraint and stability of the posterior position of the intervertebral disc, adjust the intervertebral space, loosen the joints and restore the lumbar flexion function.
sit-up
This exercise is very common. Do 10 ~ 20 exercises once every morning and evening.
pull-up
People with good physical fitness can do pull-ups on the horizontal bar, and people with poor physical fitness can also hang on one shoulder and two feet for a while, take a break when their hands are tired, and do it many times a day.
In addition, the lumbar process also needs to strengthen abdominal muscle training. The above rehabilitation exercise methods can be selected alternately every day. Exercise is based on feeling a little tired, and you can't exercise too much.