Lumbar disc herniation self-exercise method Lumbar disc herniation is a disease that can easily occur in martial arts and sports people. (Nowadays, white-collar office workers are also prone to it due to long-term incorrect sitting posture). It is caused by trauma or other causes of intervertebral disc fibrous ring rupture, so that the nucleus pulposus protrudes in the intervertebral disc, thus compressing the nerve root caused by lumbar pain. Fan Xingfa, a medical doctor in the Department of Tui-Na of Shanghai Shuguang Hospital, designed a combination of sinking waist and inclined plate techniques by referring to the fish leap potential that used to be used for functional exercise of the lumbar back muscles and the stepping bridge method for the treatment of lumbar spondylosis. This method is very effective in the treatment of lumbar intervertebral herniation, and its advantages are: the patient basically has no pain during treatment, quick effect, easy method, and suitable for promotion. After thousands of clinical observations, serious general treatment more than thirty times, light several times can make the symptoms disappear. Sink waist exercise method there are two: 1, prone sink waist method: patients lying prone on three pillows in front of the chest and three pillows on the thighs, waist without any pressure to sink naturally for ten to fifteen minutes, this posture can make the lumbar vertebral gap smaller, the protruding nucleus pulposus pushed into the intervertebral disc space. 2, supine sink waist method: the patient lies on his back on a high pillow, a pillow at the hip tailbone, legs flexed in front of the chest, hands clasped, waist natural sinking for more than fifteen minutes. This posture can make the posterior margin of the lumbar spine gap increase, using the power of the ligament to push the protruding nucleus pulposus into the intervertebral disc gap. The above two postures as the main exercise method, at least twice a day, each time do one to two potential, according to their own conditions and physical conditions to grasp the time, with hypertension, heart disease and other serious chronic diseases should not use this method. Patients after self-treatment, back and leg pain basically disappeared, and then do two postures to strengthen the function of the low back muscles. (1) prone fish leap posture: the patient lies prone on a flat bed, waist up on the board bed, head and feet both head up ten times (2) standing leg shelving: standing posture (hands can hold the pole), the affected leg straight shelving for more than five minutes. If available, patients with severe lumbar disc herniation, after doing the prone sink waist method and supine sink waist method, ask someone else to help, and then do the “inclined plate”, so that the vertebral body rotation, more help the protruding nucleus pulposus back into the intervertebral disc. For the elderly or frail patients suffering from lumbar disc herniation, unable to do the prone sink waist method and supine sink waist method, the patient can be treated by lying on a high pillow, a pillow at the hip and tailbone, so that the waist naturally sinks, can also be effective. The waist around the ring movement and backward walking, the treatment and prevention of lumbar spine pain is very effective for long-term sedentary people, lumbar spine disease is very common, manifested as sometimes heavy and sometimes light, the pain increases when exerted, physical therapy can reduce pain, but can not get rid of the root of the disease. According to research in sports medicine, the lumbar ring exercise and backward walking are very effective in treating and preventing lumbar spine pain. The so-called circular movement, the basic action is as follows: legs slightly apart, two hands forked in the back of the waist, the waist as the axis of rotation around the body, if the pain is serious, you can move more slowly, first to the left, then to the right. This method is simple, but it works, so we suggest you try it. There is also a way, is currently a more internationally promoted exercise therapy for the treatment of lumbar spine disease, that is, backward walking. Backwards walk when the two legs alternately step backwards, enhance the strength of the posterior thigh muscle groups and lumbar back muscle groups, can make the lumbar ligament elasticity, lumbar spine stability, so that the bones, muscles, ligaments to restore the function, so that the lumbar spine pain can be reduced or even disappear. Backward walking has now been widely used for fitness, it is also suitable for back injury, lumbar muscle pain and poor cerebellar balance. Backward walking therapy action is simple, easy to grasp, regardless of age can be exercised. Backward walking should be 1 time a day in the morning and evening, 20-30 minutes each time, to be progressive. Lumbar spine pain is very strong if you can immediately backward walking exercise, can play a good role in pain relief, chronic lumbar spine patients who can adhere to long-term backward walking, two months will see good results, some patients can even be cured. It should be reminded that when walking backwards, people’s perceptual ability to space is significantly reduced, easy to fall, so the pace should not be too fast, and strive to walk steadily, both eyes should be leveled at the bottom in order to grasp the direction. In order to be safe, backwards walking, the best forefoot rubbing the ground alternately backwards. Can also take a partner approach, one person to walk forward, the other backward walk, the two alternating rotation, mutual care. Professor Dou Wenhao said in reference to the speed of backward walking and the mastery of the amount of exercise, he suggested that the beginning of 60 steps per minute is better, healthy people should be controlled at 90 to 100 times per minute, the pulse of people with back pain, should be controlled than their own quiet time to increase more than 10 times for the best. What should patients with lumbar disc herniation pay attention to? 1, the acute phase and the symptom onset should be immediately to bed rest, avoid the ground activities, in order to reduce the protrusion of nerve root stimulation. The bed should preferably be a hard bed, with a thin mattress, soft and hard, and the height of the bed should be slightly lower, preferably so that the patient can land on his feet when he first sits up. At the same time should avoid the implementation of lumbar vertebral joint spinal manipulation. 2, the symptom relief period should pay attention to reduce stimulation, avoid cold and humidity, avoid strain and lumbar trauma.