Acute phase: In case of sudden onset of lumbar disc herniation, especially when it is accompanied by incontinence or diminished sensation between thigh and hip, you should go to hospital for diagnosis and treatment in time. You can use some physical therapy methods such as static traction, ultrasonic therapy, and take some anti-inflammatory drugs and painkillers under the guidance of a doctor. In the acute stage, bed rest should be the main focus, and the bed should be a hard bed; you can bring a lumbar seal and other support brace; avoid activities that make the pain worse, such as: bending forward. Chronic phase: After entering the chronic phase, you can start to apply hot compresses and massage, long-term bed rest is not the most ideal method. Long-term bed rest is not the ideal method. Doing some trunk stretching and self-healing exercises will help you recover faster, but be careful to be specific. Torso stretching activities: Back stretching: you should slowly push up the upper body with the help of arm strength and the vertical spine muscle is completely relaxed. Stretching related muscles: erector spinae, N cord, quadriceps, iliopsoas, iliotibial bundle muscles to be strengthened: transverse abdominis: flat support with head, shoulders, hips and heels kept in a straight line, tighten the transverse abdominis. Pelvic roll: lie on your back, bend your hips and knees, keep a fist distance between your knees, and restore your lumbar spine one section off the ground, one section at a time. The highest point when the shoulders, hips and knees to maintain a straight line can be. Vertical spine: ball up back extension. Training misconceptions: 1. Some people believe that lumbar disc herniation is caused when the body is bent forward with weight, mainly because the vertical spine muscle is weak and needs to be strengthened. So do a lot of hard pulls and goat jerks. Although both exercises train the erector spinae, they are not the most effective and safe way to practice, and hard pulls are a more dangerous movement, which can lead to lumbar disc herniation more easily if the back is not straightened. Modified mat prone back extension, fitness ball on the back extension is a better choice. 2, some patients who have had a lumbar disc herniation, they are recovered to prevent recurrence, whether training or ordinary life, long-term belt or lumbar support. This seems to be a good method, but it does not cure the root cause. The best method is to strengthen the core strength with rehabilitation training, try not to use the belt when training, and gradually progress from easy to difficult movements. Prevention of herniated discs TIPS: pay attention to the posture of daily life: sitting: when sitting in a chair, you should pay attention to the back of the waist as close as possible to the back of the chair, the chair as far as possible to pull to the table, shorten the distance between the table and chair; the height of a suitable hard chair than a sofa or a low stool is good, the backrest tilted back 120 degrees, the pressure on the intervertebral discs is smaller. Car drivers can put a lumbar pad behind the waist to reduce the pressure on the lumbar spine. Standing posture: pay attention to maintaining the normal curvature of the spine and develop the habit of collecting the abdomen and chest. Correct exercise technique and heavy lifting posture: When weight training, we should first stabilize our body, slightly tuck in the jaw, sink the shoulders and lift the chest, and tighten the abdomen. In addition, in ordinary work and life should also pay attention to the posture when carrying heavy objects, do not straight leg bent back, but straight back squat, the heavy object as close as possible to the body, with the strength of the legs to lift it; if you need to put the heavy object behind you, must first turn around, and then put down, rather than trying to save the heavy object to carry the torso rotation. Weekday strength training, pay attention to the balanced development of the lumbar and abdominal muscles, strengthen the strength of the core, so as to protect our lumbar spine. Rehabilitation training FITT principle: exercise frequency Frequency: 3 times a week, every other day training. The principle of training without any pain in the lower back. Intensity: rehabilitation training to non-weight-bearing exercises, the maximum number of repetitions should be controlled at 15-20RM, the number of groups about 1 = 2 groups. After a month of training can try to improve the difficulty of the lumbar and abdominal strength training, in the original basic movements on the progression can be. Exercise time Time: Each training time should not exceed 45 minutes. Exercise Type: Training should follow the principle of resistance strength training comprehensive, balanced training of the lumbar and abdominal muscles.