Yoga full locust style, lumbar disc protruding how to exercise?
Lumbar disc protruding how to exercise?
What is the best exercise method of lumbar disc herniation?
Patients with prolapse of lumbar intervertebral disc give priority to low back muscle exercise, but there is no so-called "best" exercise method. They need to act according to their own conditions and choose the exercise method that is most suitable for them. Individual sports, such as swimming, backwards walking, tai chi, Baduanjin and so on, can also be done according to one's ability.
Patients with prolapse of lumbar intervertebral disc can increase muscle strength, prevent muscle atrophy and enhance spinal stability by strengthening lumbar dorsal muscle exercise. There are several exercise methods that can be used:
(1) 5-point support: lie flat, support with head, elbows and feet at 5 points, lift the buttocks slowly, raise the buttocks as high as possible, and keep them for 5 seconds. Each group was repeated 20 times, 2 or 3 times a day.
(2) 3-point support: lie flat, support with head and feet at 3 points, lift the buttocks slowly, raise the buttocks as high as possible, and keep them for 5 minutes and 10 seconds. Each group was repeated 20 times, 2 or 3 times a day.
(3) 4-point support method: arch bridge support method. Lie flat and hold your body up with your hands and feet in the shape of an arch bridge for 5 to 10 seconds. Each group was repeated 20 times, 2 or 3 times a day.
(4) Flying swallow point water style: prone position, head, upper limbs, lower limbs extension, abdominal contact bed area as small as possible, flying swallow-like, keep for 5 seconds for 10 seconds. Each group was repeated 20 times, 2 or 3 times a day.
The elderly and frail patients with heart and lung dysfunction should act according to their ability when exercising the function of low back muscle. If there is internal fixation, generally 3 months after the operation, you can start to do low back muscle exercise under the guidance of medical staff.
(5) traction: hang the horizontal bar, the height of the horizontal bar should not be too high, it is appropriate to stand on tiptoe and touch it, stand upright, raise both hands, hold the horizontal bar, gently and slowly lift the body for 5 minutes and 10 seconds. Each group was repeated 5 times, 2-3 groups per day.
The elderly and frail patients with heart and lung dysfunction should act according to their ability when exercising the function of low back muscle.
This content is reviewed by Xu Yisheng, deputy chief physician of Department of knee Osteoarthropathy, Guangdong Hospital of traditional Chinese Medicine.
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Exercise method of protruding lumbar disc
1. Go backwards: walk backwards for 40-60 minutes every day. When walking, fall back as far as possible, in order to feel slightly tired after walking, in order not to aggravate the symptoms. Among the exercise methods of lumbar disc herniation, retrograde walking is the most simple and easy.
2. Swimming: in many sports, swimming is more suitable for patients with prolapse of lumbar intervertebral disc, and it is a good exercise method.
3. Supine pedaling: lying on the back bed, legs upward like pedaling a bicycle. Every morning and evening, each time 10-15 minutes, this method is recommended by the majority of patients with lumbar disc herniation exercise method.
4. Pull-ups: people with good physical quality can do pull-ups on a single shoulder, and people with poor physical fitness can also hold them in both hands and hang their feet in the air for a while, rest for a while when their hands are tired, and then do it many times a day.
1. Walk backwards:
Routine to take is that you can walk backwards, not normal forward, yearn for back handstand, so exercise the muscles of the low back, muscle tissue strong, so as to avoid the occurrence of lumbar intervertebral disc.
2. Lie-down cycling:
Another is to take the lying method of cycling, that is, the normal supine position, bipedal bicycle, which will also exercise the muscles of the low back.
3. Yoga pose locust exercise method:
That is, using the abdomen as the fulcrum prone position, the head and both lower limbs are raised, do these exercises for about five minutes, exercise the muscles of the low back, will also prevent the occurrence of lumbar disc herniation.
Lumbar disc herniation is mainly lumbar disc degeneration, compression to the nerve causes lower limb pain and radiation pain, normal exercise can prevent the nerve compression of the protruding intervertebral disc.