Lumbar disc herniation is a multi-infarct and common disease with an incidence of 15.2% in the population. It is mainly due to a series of symptoms caused by strain degeneration of the lumbar disc, rupture of the annulus fibrosus or prolapse of the nucleus pulposus, which stimulates or compresses the spinal nerve and spinal cord.
In adults, the lumbar intervertebral disc undergoes degenerative changes and the fibers in the annulus fibrosus become thicker, more brittle and finally fracture, so that the lumbar intervertebral disc loses its original elasticity and cannot bear the original pressure. In overstrain, sudden change of position, violent action or violent impact, the fibrous ring can expand outward, so that the nucleus pulposus can also protrude outward through the fissure of the ruptured fibrous ring, which is called lumbar disc herniation.
So what are the exercise methods for lumbar disc herniation? What needs to be noted in life? The following will be introduced to you, both surgical patients and patients without surgery, the following methods can be applied.
Experts remind: lumbar disc herniation functional exercise, please carry out under the guidance of medical care!
Phase I: (3-5 days in total)
①Supine straight leg raising exercise and lower limb flexion and extension exercise: prevent nerve root adhesion, initially start from 30°, holding time gradually increase from 15 seconds, 10 times/group, 2-3 groups/day.
② Ankle dorsiflexion and dorsiflexion exercises: hold each movement for 10 seconds, repeat 20 times/group, 3-4 groups/day.
Phase 2: Any of the following methods can be used (mainly for lumbar back exercises)
①3-point support method: (7-9 days after surgery) Lie flat on a hard bed, support your head and feet with 3 points, prop up your hips and lift your buttocks as high as possible. Hold for 10 seconds, repeat 20 times/group, 2-3 groups/day.
②4-point support method: i.e. arch bridge support method (9-10 days after surgery) Lie flat on a hard board bed and use both hands and feet to support the body all the way up in the shape of an arch bridge. Hold for 10 seconds, repeat 20 times/group, 2-3 groups/day.
③5-point support method: (5-7 days after surgery) Lie flat on a hard board bed, use your head, feet and elbows to support 5 points, lift your hips up and lift your buttocks as high as possible. Hold for 10 seconds, repeat 20 times/group, 2-3 groups/day.
④Flying swallow point water method: (10-15 days after surgery) lying prone with a hard bed, head, both upper limbs, both lower limbs posteriorly extended, abdomen touching the bed as small as possible, in the shape of a flying swallow. Hold for 10 seconds, repeat 20 times/group, 2-3 groups/day.
Experts remind: severe lumbar fracture is an unstable fracture, and the lumbar back muscle exercise should also be performed appropriately so that the fracture can obtain a certain degree of reset, and finally get out of bed with a support such as a lumbar brace.
Phase III: (starting 30 days after surgery)
Instruct the patient to use the lumbar girth correctly to avoid distortion of the spine when moving around. The lumbar girth should be chosen to correspond to the patient’s body type, generally up to the upper rib arch and down to under the iliac crest, and should not be too tight. Practice getting out of bed with the lumbar girth on, i.e. standing with feet shoulder-width apart, hands crossed at the waist, chest up and abdomen out, so that the lumbar back muscles contract. When walking with correct posture, head up, chest up and abdomen in, sitting position must be upright, do not bend over.
①Continue the exercise content learned in the hospital after discharge, selective implementation, the number of times time depends on the specific situation, the amount of exercise is gradual, there is a certain interval in the exercise, to avoid excessive strain on the waist.
② Do not use waist brace continuously for more than 3 months to avoid costly muscle atrophy.
③ avoid strenuous activities and lifting heavy objects within 3-6 months, avoid sitting for as long as possible, running, jumping, avoid sleeping on a soft bed, when lifting heavy objects from the ground should take a bent knee, squatting posture extraction, establish a good raw lifestyle, often change sitting posture, strengthen the lumbar back muscle exercise for more than six months, enhance the lumbar muscles and spinal stability. Reduce the onset of chronic low back pain and prevent lumbar injury and review of lumbar disc herniation.
④ strengthening nutrition and maintaining a good state of mind.
⑤ pay attention to keep warm and avoid cold stimulation.
⑥For simple lumbar compression fracture, get out of bed 8-12 weeks after injury, do not bend, practice bending after 3 months, and participate in labor appropriately after 4-6 months.