Lumbar disc herniation
After treatment and bed rest, the condition is relieved and the acute period is over, and then comes the rehabilitation period to restore the lumbar function. The right amount of lumbar exercise in this period will receive twice the result with half the effort. There are many methods of lumbar exercise, but the method introduced for you today is suitable for the rehabilitation period, which is both simple and effective. This waist exercise method can be summarized as the “10-word principle” of waist exercise. It is a multi-level, multi-functional, moderately active, aerobic, and all-round relapse prevention exercise.
Hanging
Use a door frame or a bar for draping exercise. When draping, relax the waist and lower limbs to allow the weight to sag naturally for the purpose of pulling. Suspension movements must be slow and light, to avoid injury to the lumbar spine due to jumping up and down. Hanging exercise to gradually increase the amount of exercise, and persistent.
Stretching
That is, stretching waist exercise, not suitable for draping exercise can do stretching exercise. Feet crossed and shoulder-width apart, the whole body relaxed. Slowly inhale through the nose as the arms are slowly lifted up. Arms raised above the head, eyes to the sky, waist up straight stretch to the maximum, at this point pause for a moment. Then, with the arms slowly lowered at the same time, slowly exhale through the mouth. Do this method repeatedly 36 times a day, once in the morning and once in the evening, preferably in a place with fresh air.
Arch
That is, arch waist exercise. Hands on the wall or other objects, the body and the object to be supported to have a proper distance. Feet crossed and shoulder width, first slightly force, with a medium speed forward, backward arch waist, do the front and rear direction of the arch waist for a time, each time to do 36, do 2 times a day.
backwards
That is, backwards walking exercise. Walk backwards to choose a flat and safe site to carry out. Walk with the chest and abdomen, look straight ahead, hands naturally waving back and forth, as little as possible, the speed of backward walking according to their own specific circumstances, to be gradual, each general backward walking 15 minutes, 2 times a day.
More
That is, multi-angle different directions of the waist movement. Such as left and right side bending, front and back bending, left and right turning waist, shaking waist, etc., each of them do 36, do 2 times a day.
Squat
That is, squatting exercise. Both feet crossed and shoulder width, hands flat, slowly squat, toes on the ground, heels up. Squat to be in place, the first practice squat can hold the wall and other things half squat, gradually increase the number of squats, gradually do deep squat. Do 2 times a day, each squat 36.
after
That is, the lumbar back stretching exercise. Statistics show that the lumbar spine daily forward flexion up to 3,000 to 5,000 times, but after the stretching action is very little. At the same time, modern people are often in a forward-flexed sitting position at work, this position makes the lumbar spine in a long-term flexion position, in the long run, will cause an imbalance in the lumbar intervertebral disc stress, lumbar ligament overstretching, thus causing lumbago. Arms placed on the waist, feet crossed and shoulder width, the whole body relaxed, in the waist up straight stretching at the same time the back of the waist back stretching 36, do 2 times a day. In addition, the supine method can also be done backward stretching exercises, arms will be propped up the upper body as far as possible, the lower body against the bed, so that the waist as far back as possible stretch, repeatedly do this action 36 times.
Mo
First massage the kidney point (lumbar eye), with both hands to press and knead the kidney point more than 100 times, and then use both hands to alternately tap this point 100 times. Finally, use both hands to make a fist and hit the buttocks 100 times, and then use both fists to hit the hips 100 times respectively. Do the above 2 times a day.
Warmth
That is, the waist warmth. Suffering from “lumbar synostosis” or lumbar pain, in the change of seasons, the weather becomes colder than normal people to add clothes, cold season to wear wool, cotton undershirt, summer to do a good job to prevent the waist moisture cold cold work, because these are the cause of lumbar disease.
protect
That is, the protection of the waist. Such as not standing, not sitting, not heavy, not bending (preferably squatting instead of bending), not holding a child, not sitting on a low bench, not straining, not to do damage to the waist action, not sleeping on a soft spring bed, etc., bad posture should be corrected in a timely manner.