Acute phase: In case of sudden onset of lumbar disc herniation, especially when it is accompanied by urinary and fecal incontinence or reduced sensation between the thighs and hips, you should go to the hospital for diagnosis and treatment in time. You can use some physical therapy methods such as static traction and ultrasound treatment, 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 (see previous static stretching for details) Muscles to be strengthened: transverse abdominis: flat support, head, shoulders, hips and heels in a straight line, tighten the transverse abdominis. Pelvic roll: lying on your back, bend your hips and knees, keep a fist distance between your knees, lumbar vertebrae off the ground one by one and restore one by one. The highest point when the shoulders, hips and knees to maintain a straight line can be. Hip muscles: clam-style exercises also known as shells, in the practice of the hip joint to stabilize well, do not sway back and forth. Vertical spine muscles: the ball on the back stretch, the ball on the swimming style. Training misconceptions: 1. Some people believe that lumbar disc protrusion 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 the hard pull is a more dangerous movement that is more likely to lead to lumbar disc herniation if the back is not straightened for training. 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 part of the 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: 1, pay attention to the posture of daily life: sitting posture: 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 disc is smaller. Car drivers can pad a lumbar pad behind the waist to reduce the pressure on the lumbar spine. Standing posture: pay attention to maintain the normal curvature of the spine and develop the habit of collecting the abdomen and chest. 2, the correct exercise techniques and lifting heavy posture: When weight training, should first stabilize our body, jaw slightly closed, sink the shoulders and chest, abdominal tightening, so as to make our training safer and more effective. 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, be sure to turn around first, and then put it down, rather than trying to save money by carrying the heavy object rotating torso. 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: train 3 times a week, every other day. Training is based on the principle that there is no pain in the lumbar region. Intensity of exercise: rehabilitation training is based on non-weight-bearing exercises, the maximum number of repetitions should be controlled at 15-20RM, and the number of groups is about 1=2 groups. After one month of training, you 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 comprehensiveness of resistance strength training, balanced training of lumbar and abdominal muscles.