Exercises for herniated discs in lumbar 4 and 5 can be performed with functional training of the low back muscles, such as arching, small swallow fly, walking backwards and swimming.
Herniated discs show changes in the curvature of the spine and come from poor strength of the low back muscles, so they can be improved with exercise methods that enhance the strength of the low back muscles.
1. Arching Bridge Exercise: Exercise the function of the low back muscles and improve the strength. Available in a lying position, supporting the body to lift off the ground. There are two kinds of support: five-point support, which uses two feet, two elbows and the head as five support points, and three-point support, which uses two feet and the head as three support points. Practice every day as much as you can afford.
2. Swallow Fly Exercise: Start in a prone position with your hands and feet straight up, similar to the action of a swallow flying. This action also helps to improve the muscle strength on both sides of the spine and restore the original curvature of the spine.
3. Walking backwards: it can correct bad posture such as anterior pelvic tilt, thus improving lumbar disc herniation.
4. Swimming: the buoyancy of water relieves the pressure on the lumbar spine, which can also relieve the symptoms of lumbar disc herniation.
Lumbar 4, 5 herniated discs should seek medical attention in time, follow the doctor’s instructions for treatment, and rehabilitation exercises under the guidance of the doctor, in a gradual manner, can not be rushed.