For people who have already experienced low back pain or lumbar disc herniation episodes, it is important to strengthen the lumbar region. Strengthening the muscles of the low back helps maintain the stability of the lumbar region and can effectively prevent the occurrence of acute and chronic lumbar injuries and low back pain, which is especially important for patients who have had acute and chronic lumbar muscle injuries or lumbar disc herniation and are currently in remission. I. Life 1. Active formal treatment After being diagnosed with lumbar disc herniation, go to a formal hospital for active treatment and choose your treatment carefully. Don’t follow the advertisements or seek treatment from a travel doctor to avoid delaying the disease. 2. Pay attention to bed rest Resting on a hard bed is the most basic treatment measure. Especially in the early stage of the disease and during the treatment, the joint ligaments are loose and the inflammation is heavy, so if the rest is not good, it may aggravate the disease. Conservative treatment is the first choice of treatment for lumbar disc herniation, and after the ineffectiveness of regular and systematic conservative treatment, then choose surgery. The surgical treatment is divided into minimally invasive surgery and traditional surgery, after weighing the pros and cons, choose the right surgery. Do not rely solely on conservative methods such as internal or external medication. Medication or massage, physiotherapy, etc. can help eliminate inflammation and reduce symptoms, but it is difficult to promote the reset of the protrusion. 5. Do not take or inject hormonal drugs for a long time, especially in informal hospitals, where the application of large amounts of hormones can quickly and significantly reduce pain, giving patients the illusion of remarkable efficacy, but the consequences are very serious, and patients should pay special attention. 6. pay attention to lumbar warmth Lumbar muscle fibrosis and spasm caused by cold in the lumbar area often cause stiffness of the lumbar joints, recurrence of disc herniation and nerve root edema. Due to muscle damage in the lumbar region, blood circulation is poor and the lumbar region is more susceptible to cold than other parts of the body. 7. pay attention to the posture of lumbar activities To prevent the recurrence of lumbar disc herniation, do not do both bending and turning movements, such as sweeping and mopping the floor, bending over to carry heavy objects, etc. Avoid working in one position for a long time at the waist. 8. pay attention to abstain from sexual life kidney qi real is waist strong. Changes in blood circulation in the lumbosacral region during sex can cause ischemia and hypoxia in the lumbar muscles, and the action of the waist can have a greater impact on the intervertebral discs. 9. pay attention to the functional exercise of the waist lumbar muscle is strong to the lumbar spine protection is naturally strengthened, can avoid the recurrence of lumbar intervertebral disc herniation, fundamentally cure lumbar disc herniation. As long as we pay attention to the correct use of the waist and careful maintenance, we can reduce the strain on the waist, delay the degeneration of the lumbar spine aging, and effectively prevent the occurrence of symptoms of lumbar leg pain. Second, the correct use of lumbar girth lumbar girth is a common treatment or health care tool for patients with lumbar pain, wearing lumbar girth has a better braking and preservation of the lumbar spine and lumbar soft tissues, so that the local soft tissues in a favorable environment for their own recovery. As the lumbar girth shares part of the gravitational load of the spine, it weakens the pressure between the small joints of the intervertebral discs, thus relieving local pain. Since the lumbar girth has the above mentioned functions, should patients with lumbar spondylosis wear a lumbar girth on a permanent basis? Not really. With the use of a lumbar girth, the gravitational load on the spine is reduced and the muscles around the spine will inevitably become disused and atrophied. Once the lumbar brace is removed, it will lead to reduced stability of the spine and aggravate the symptoms. Therefore, the use of lumbar circumference should follow the principle of combining movement and static. During the onset of lumbar spondylosis and after lumbar spine surgery, the necessary braking and immobilization are given to facilitate the recovery of trauma and local inflammation and avoid trauma. And in the remission period of lumbar spondylosis, moderate exercise should be carried out. Third, lumbar health care Lumbar disc herniation is a common disease, mainly characterized by lumbar pain and radiating pain in the lower limbs, which brings great inconvenience to the patient’s daily life. Orthopedic surgeons often use surgical methods, which are not easily accepted by patients. Conservative treatment is the preferred method of treating lumbar disc herniation. Comprehensive treatment such as massage, acupuncture, physiotherapy, traction, bed rest, hot compresses and Chinese and Western medicines can have unexpected effects. If the patient pays attention to self-maintenance and proper functional exercises while treating, it will be more effective to get twice the result with half the effort. 1. lying hard board bed hard board bed can give the waist to a solid support, very hard Simmons, can also play a similar role. Bed is also a kind of treatment, supine position is best, but for the pain is intense, it is appropriate to use the most comfortable position; hard bed can be padded with a thickness of about 5 cm bedding, but should not be padded with inelastic soft sponge. 2. Keep the lumbar area warm Cold stimulation causes muscle spasm and induces or aggravates pain. In the hot season, we should pay more attention to keep warm, air conditioning, bamboo mat may trigger this disease. 3. Waist circumference protection In the acute period, waist circumference can reduce the burden of the waist and relieve the pain; in the slow sawing period and the usual period, waist circumference can prevent the waist injury. The lumbar girth must have a certain width, about 80 cm is appropriate, supported by curved steel or plastic plates in the middle; its breathability should be good, canvas ones or cowhide ones are better. The lumbar girth should not be used for a long time, so as not to affect the recovery of the lumbar muscle strength. When lying in bed, it is not advisable to use lumbar girth. 4. avoid bending forward bending will prompt the vertebral disc to protrude backward, and if coupled with the twisting of the waist, it will cause damage to the fiber ring. In daily life and work should try to maintain a straight posture of the waist, such as: should avoid bending down to sweep the floor, wipe the floor or wash clothes in the bathtub; from the ground or low pick up items, should first squat, hold the items, the items as close to the body, and then slowly stand up with the strength of the legs; the same, should not lean on the head of the bed (half lying half sitting posture) to read or watch TV, should not sit for a long time sofa, low stool (height below the knee joint ) and cars, if it is a last resort, you can put a cushion on the waist; when you get up, you should not use the method of sit-up, but should first lie on your side (for example, on the right side), move the bent legs under the bed, use the right elbow and the left palm to support the force, and slowly sit up. 5. should not strain rest can promote the repair of the intervertebral disc. The pressure in the intervertebral disc is minimal when lying down, if you have the conditions to lie down for a while at noon, there are great benefits, but should pay attention to warmth; long walk, long standing or long sitting is not good, posture change can reduce strain, sedentary office should regularly spend a few minutes to get up and walk. Clinical studies have found that the initial attack of lumbar disc herniation is more related to injury, while recurrence is most closely related to strain. Strain leads to a decrease in lumbar muscle strength, resulting in a decrease in the ability to protect the stability of the lumbar spine, thus causing recurrence. There is no contraindication in diet, just follow a good diet and keep your bowels open; your residence should avoid dampness and coldness; your sex life should be properly restrained; your shoes should be soft-soled and flat-heeled, and you should get used to wearing socks; you should not wash your feet with cold water; you should sit on a slightly forward seat in a bus or van to avoid vibration; although many patients have no problem riding a bicycle, they should not ride for too long and should put the seat cushion As low as possible. Fourth, the choice of mattress people spend 1/3 of their lives in bed, the comfort of the mattress will affect the quality of sleep, and then affect the work and study. For patients with lumbar spondylosis, whether the mattress is comfortable is more important. 1. Wooden board bed Because of the uniform elasticity of the wooden board bed, can maintain the balance of the spine, conducive to the rehabilitation of spinal disease, is widely used in orthopedic wards in hospitals and families. Simmons mattress such elastic mattress with the physiological curve of the spine and has a corresponding adjustment effect. In particular, foreign countries have adopted a variety of specifications spring structure, that is, according to the different sizes of the human body parts load and the characteristics of the human body curve, the use of different specifications of the spring reasonable combination, in order to achieve the role of maintaining the human physiological curve. Therefore, suitable for patients with lumbar spondylosis. 3. Brown bed and wire bed because of good breathability, soft, flexible and widely used. But the biggest drawback is the formation of the central low, high state on all sides due to the compression of the body weight, so that the increase in muscle tension on the lying side of the lumbar back, and the relative elevation of the head and neck position, so that the local muscle ligament balance is out of balance, thus directly affecting the physiological curve of the lumbar spine. Therefore, it is not suitable for patients with lumbar spondylosis. V. Exercise Exercise should follow some principles, such as: the intensity is appropriate, avoid strain; the action should not be strenuous, not too much bending, twisting and jumping movements; should gradually start exercising after the symptoms are relieved, be gradual and persistent; most importantly, exercise should be carried out under the guidance of a doctor, choose the posture and movement as well as the intensity and progress suitable for you. The following are several commonly used methods to exercise the low back and abdominal muscles. 1. prone position (1) both lower limbs straight, alternately for the rear extension upward action, this action is small strength; (2) hands on the waist, both lower limbs straight at the same time for the rear extension upward action, repeated several times, the action is medium strength; (3) hands straight back, both lower limbs and upper chest at the same time lift off the bed, maintain a few seconds and then put down, repeated several times, the action is large strength. Because this action is similar to the flying swallow, known as the flying swallow or swallow double flying. 2. Supine position (1) with the head, elbows and heels, lift the body out of the bed, maintain for a few seconds and then put it down, the movement is less intense. (2) with the head and both heels, hands on the chest, force the body off the bed, maintain a few seconds and then put down, patients with cervical spondylosis should not be used. (3) with the palms of both hands and the heels of both feet, forcefully lift the body away from the bed in the shape of an arch or bridge, maintain a few seconds and then put down, this action is strong, difficult, and should be done according to ability. 3. supine position (1) both lower limbs straight up, maintain a few seconds and then put down, repeat several times, can increase the strength of the abdominal muscles. (2) bend the knees and hips of both lower limbs, lower leg suspension, for alternate pedaling action, similar to the action of riding a bicycle, can be made for several minutes. 4. walking backwards at an even speed, can exercise the muscles of the waist and back and buttocks, the intensity is small, generally for the elderly, can be made for about half an hour. Note: the above exercise methods are generally applicable to lumbar disc herniation, lumbar muscle strain and lumbar degenerative osteoarthritis, etc., not for lumbar spondylolisthesis, please consult your physician before exercise. Lumbar disc herniation is a disease that is prone to recurrence and aggravation, therefore, patients should be persistent in the maintenance and functional exercise of the lumbar region. It is generally considered that the lumbar disc herniation can be said to be cured only one year after there are no symptoms of lumbar pain at all. Short-term reduction or disappearance of lumbar pain can easily recur again. However, as long as the patient insists on lumbar maintenance and functional exercise, he or she is sure to obtain satisfactory results. 5. Bending and turning exercise method It includes front and back big bending, left and right side bending, left and right turning exercise, etc. Do it once a day in the morning and once in the evening. According to the requirements of medium speed, slightly forceful, while progressive. 6. massage method to massage the kidney points (both sides of the waist eye) is the main, still 2 times a day. Massage until there is soreness and pain and spread to the lower extremities of the feeling. Chinese medicine believes that the kidney points belong to the kidney meridian, often massage it can not only strengthen the kidneys and can get rid of back pain and other diseases. 7. maintenance method is mainly the organic combination of doctor treatment and daily maintenance, will receive twice the effect with half the effort. Pay attention to the “ten no’s”, namely: do not sit, do not stand, do not bear weight, do not bend (acute period), do not hold children, do not wear high heels, do not lower the head, do not sit on a low bench, do not strain, do not catch a cold (waist.) Two protection, namely: waist protection (in winter, use paper-like thin plastic foam material, etc. around the waist to keep warm and absorb moisture), back protection (wear woolen undershirts and cotton undershirts, etc.). Lumbar disc herniation is most common in young adults, and in most cases, the onset is a chronic process from quantitative to qualitative changes. Due to improper body position or posture in daily work, the lumbar intervertebral disc can be repeatedly subjected to excessive extrusion, torsion and other loads, causing minor injuries to the intervertebral disc. Long-term repeated accumulative injury can cause the lumbar disc injury increasing, and then in the case of sudden increase in abdominal pressure such as sneezing or laughing, or sudden force on the waist, lumbar sprain, etc., can cause the disc with minor damage to suddenly rupture and prolapse, compressing the lumbar nerve root, causing severe lumbar pain, and even more serious symptoms such as pain and numbness radiating to one lower limb, which is acute attack of lumbar disc herniation. After a lumbar disc herniation, its symptoms can recur, which can seriously affect work and life, and even require surgery in severe cases.