Mild lumbar disc herniation can be exercised by using moderate aerobic exercise, flying swallow exercises, hip bridge training and so on.
1. Moderate aerobic exercise: common exercises such as swimming and walking. Swimming is a whole-body exercise, which can exercise the muscles of the lumbar back, enhance the stability of the lumbar spine, and the lumbar spine is less weight-bearing, which is conducive to the relief of local pain and improvement of symptoms.
2. Flying Swallow Exercise: Take the prone position, take the shoulder joint as the support point of both arms, gently lift up, arms upward while gently lifting the head, shoulders tighten upward to the back. At the same time to the abdomen as a support point, legs gently lifted, keep the action 3-5 seconds, and then relax the muscles, recovery, and then repeat the action. It can exercise the strength of lumbar muscles and relieve the symptoms of lumbar disc herniation.
3. Hip bridge training: patients take the supine position, legs flexed slightly wider than the shoulders, with the upper back, feet l3 points to support the body, the hips slowly raised to the thighs and torso straight. It helps to strengthen the patient’s low back muscle strength and relieve symptoms.
It is recommended that patients under the guidance of a professional doctor for treatment, according to the specific circumstances of the development of individualized training programs, do not blindly self-training, to avoid adverse consequences.