Simple 10 exercises to help you deal with lumbar disc herniation If you practice in the acute phase of lumbar disc herniation, using adaptive pulling activities and relaxation activities to release lumbar muscle spasm and improve blood circulation, you can promote the elimination of inflammation and prevent nerve root adhesions; if it is in the late stage, you can carry out exercises to increase the strength of the lumbar back muscles and improve the function of the lumbar legs, in order to correct the bad posture of the lumbar region and increase the stability and prevent recurrence. For patients with longer disease duration, muscle atrophy or muscle strength loss in the affected lower limbs, and reduced strength of the low back muscles or imbalance on both sides, these 10 exercises can also be used to improve these symptoms. Bed exercise Section 1: leg extension exercise. Supine position, both lower limbs alternately bend knees up, as close as possible to the lower abdomen, repeat 10-20 times. The second section: the waist exercise. Supine position, bend both knees, both hands make a fist, bend both hands on the side of the body, waist and hips as far up as possible, chest, slowly 10-20 times. Section 3: back extension exercise. Prone position, both arms and legs naturally straight, both lower limbs alternately lift upward as far as possible, each repeated 10-20 times. Section 4: boat movement. Prone position, both elbows flexed, both hands crossed behind the waist, both lower limbs rhythmically lift backward, put down, while lifting the chest and head, repeat 10-20 times. Section 5: push-ups. Prone position, both elbows flexed, both hands placed in front of the chest according to the bed, both legs naturally straight, both elbows straight up, while the whole body lifted upward, chest up, repeat 10-20 times. Upright position exercise Section 1: upside-down foot exercise. Upright position, feet together, heels rhythmically lift off the ground, and then put down, and so on alternately, for 1-2 minutes. The second section: kicking movement. Hands cross waist or a hand to support the object, double lower limbs rhythmically alternately try their best to kick forward and stretch back. Each last 10-20 times. The third section: stretching exercises. Hands on the object, both lower limbs alternately rear extension, toes on the ground, try their best to stretch backward waist. Each lasted 10-20 times. Section 4: Waist rotation exercise. Natural standing position, feet apart and shoulder-width apart, both upper limbs elbow flexion and flat extension, through the rhythmic movement of both upper limbs left and right, drive the waist to turn. Last 1-2 minutes. Section 5: hanging movement. Both hands grasp the bar or door frame, both feet suspended, waist relaxation or for abdominal, abdominal movement, acute period for exercises, the use of adaptive pulling activities and relaxation activities to release the lumbar muscle spasm, improve blood circulation, you can promote the elimination of inflammation and prevent nerve root adhesions; if it is in the late stage, you can carry out exercises to increase the strength of the lumbar back muscles and improve the function of the waist and legs, in order to correct the poor posture of the waist, increase the lumbar spine to increase the stability of the lumbar spine and prevent recurrence. For patients with longer disease duration, muscle atrophy or muscle strength loss in the affected lower limbs, and reduced strength of the lumbar back muscles or imbalance on both sides, these 10 exercises can also be used to improve these symptoms.