First of all, I'm not a doctor, I'm just a medical student, because the clinical manifestations of this one disease in different patients will be different, and the book said and in practice there is still a gap.

I'll try to answer as best as I can with the knowledge I have. How to exercise for a lumbar disc? I think the title means how to exercise for a herniated lumbar disc

First of all, this disease is a chronic disease, produced over time, our body's lumbar spine is most likely to be damaged is between the 3rd lumbar vertebrae and 4th lumbar vertebrae, 4th lumbar vertebrae and 5th lumbar vertebrae, compression of the nerves within the spinal cord and thus produce pain, numbness.

The exercise program should also be considered as a surgical procedure, as about 60% of the patients will have their symptoms resolved or significantly reduced by comprehensive non-surgical treatments.

Non-surgical rehabilitation methods for lumbar disc herniation mainly include low back muscle exercise, abdominal muscle exercise, core stabilizing muscle group training

When you start to exercise, you should be under the guidance of a doctor, so the specific methods will not be detailed. Like prone or supine exercise method: ① Flying Swallow Point Water: lie prone on a flat bed, lift the upper limbs as far as possible after the head, neck and back to try to stretch back; lower limbs straight, as far as possible backward lifting. The whole body up, only the abdomen on the bed in the shape of an arch. ② five-point support: lie on your back on a flat bed, use your head, elbows and heels to support the whole body, try to make the back empty, chest and abdomen upward; ③ three-point support ④ arch bridge support These are preventive functional exercises.

Others are post-surgical rehabilitation:

In the hospital there are: ① thumb dorsiflexion against rehabilitation training ② ankle dorsiflexion rehabilitation training and so on these, these are rehabilitation therapy, belong to the rehabilitation aspect

After discharge: Flying Swallow, five-point support (same as before) and low back core muscle training, etc., interested in the Internet video can be more detailed explanation.

In addition to this, patients with lumbar disc herniation dayCommon Precautions: Proper Use of Waist Circumference. Rehab must be standardized and standardized,Gradual and consistent. Prohibit bending over to carry heavyBend your knees and crouch down when lifting heavy objects from the floor.momentum, with the back kept erect; sudden turning after bending over is prohibitedbody (e.g., splashing); sudden excessive bending or straightening of the back is prohibited;Walking with correct posture, head up, chest out, stomach in, sitting positionBe upright and do not bend over; avoid sitting, standing andCold in the lower back.

Now what I've said is probably just words on paper, the most important thing is to follow your doctor's advice and get to the hospital as soon as possible to find a reasonable treatment plan is the best thing to do.

Exercises for patients with lumbar disc herniation

The point is to stick to a movement, not to know a lot of movements but not stick to any of them.

Just search the internet and you'll see a bunch of various workouts. There are even a thousand strange workouts circulating around, such as, crawling, walking backwards, and hitting trees ...... This makes a lot of patients do not know exactly what to do. In fact, the exercise for lumbar disc herniation is not as complicated as it is said on the Internet. There is even less need to do so many movements.

This is because there is really only one purpose of exercise for people with lumbar disc herniation, namely "Increased stability of the lumbar spine is achieved by increasing the strength of the muscles of the low back".

Therefore, for patients with lumbar disc herniation, as long as you insist on the "Xiaoyanfei" a good action, adhere to the regularity of doing it. This action is not only safe but also effective.

The point is to put the "small swallow fly" this movement adhere to the regularity of doing, step by step, from weak to strong to do. Just like fitness, gradually, the lumbar and back muscles will be strengthened under the exercise of small Yanfei movement, and then make the lumbar spine more stable. In this way, it can simply make the lumbar disc herniation obvious relief.

Finally, remember: the point of a lumbar disc herniation workout is not to master a lot of movements, but to stick to one.

For more interesting and useful medical science, follow Orthopedic Surgeon Lu Yao!

How do I exercise my lumbar discs? Unfortunately, how we exercise will not exercise the lumbar disc as a structure, but can only strengthen the lumbar and abdominal muscle strength, give us some support for the disc, protect the lumbar disc, reduce the chance of disc injury.

You guys are really different.

Considering the individual differences, patients with lumbar disc herniation, during the onset of the disease, should not blindly only want to strengthen the lumbar strength through exercise, to achieve the purpose of recovery, especially when making some movements, the symptoms will also appear or aggravate, then be sure not to do this kind of movement training, even if it is good for other people, but also does not suit yourself.

Must learn to think.

This is what happens when you read scientific articles, you must learn to think, I have always been afraid that many people like to refer to the training movements told by others, imitating the exercises, and I have encountered a lot of patients who have done so, resulting in the symptoms appear to be aggravated. Those who have recovered through exercise are also largely due to the body's ability to heal itself, and exercise is only a very minor adjunct, and may be recovered without exercise.

How do you work out?

If it is a healthy person, to protect the intervertebral discs, you can do the lumbar spine in 4 directions to strengthen the muscles, because no matter what, this is our lumbar section of the spine's main function and range of motion, which exercise movements can not be separated from this essence, just different resistance.

forward bend (physiology)

backward extension

Left and right lateral tilt

The lumbar spine basically does not have the function of rotation, the torso to make this movement, it is our thoracic spine to support the completion of the lumbar exercise is not necessary to do rotation.

concluding remarks

It is not necessary to train every day, every 2-3 days training can be, as long as our waist and abdominal strength is strong, not out of balance, can be very good protection of our discs, reduce the incidence of lumbar disc herniation, the same lumbar disc herniation occurs, the symptoms will be lighter than the average person.

Posture correction / fitness exercise / cervical spondylosis / lumbar disc herniation, if you like to exercise, you must know how to exercise is right, more than ten years of work experience, serious science and technology, full of positive energy, welcome to follow me!

No medical book will tell you the answer to this question!

I'm telling you with my own practice that it's perfectly fine.

I have more than 20 years of history of lumbar protrusion due to lumbar 3, 4, 5, and lumbar 5 sacral 1, before and after the onset of more than ten episodes, the light is to sit down after standing up, sometimes checking the standing back pain, pain is difficult to adhere to the onset of the ten years after the onset of lumbosacral joints MRI, orthopaedic surgeons want me to be early surgical treatment otherwise the consequences will be serious. But each attack is just a few weeks on the recovery, never took a day of sick leave, on the basis of their own good health, and then forget about it. Ten years ago, a tour of Jiuzhai, play Huanglong that day walked for 3-4 hours. After coming back to the attack, intermittent support for half a year, did a variety of treatments are ineffective, I remember the beginning of August out of the Pudong airport building half an hour, back pain is difficult to insist on walking (standing can be) sweating profusely, once again check the MRI decided to surgical treatment. The three most famous experts in Shanghai decided after consultation lumbar 3, 4, 5, open window decompression, lumbosacral joint laxity. The pros and cons of various surgical treatments for lumbar herniation, I wrote in today's headlines a few days ago, "I did lumbar disc herniation internal fixation surgery after how to lose weight," "I wrote in an article for reference. After surgery, lie down for six weeks, (each person is different, can get out of bed without back pain, someone can get out of bed in four weeks.) Eat, drink, pull, wash, all in bed, I did not lie down in vain every day to adhere to the waist and back muscle exercise. Get out of bed after the recovery (walking) two weeks to work, so far, in addition to the forward posture will be back pain discomfort, upright after stretching the waist is also quickly recovered.

After surgery I stuck to four exercises (to maintain cardio, quad muscle strength, and lower back):

1. Every day or every other day treadmill walking 5-5.5 kilometers per hour at a speed of about 2,500 meters for half an hour.

2. Forging the upper arm muscles, hands propped up in the 35CM high long orange continuously do push-ups 80-100 times.

3. Waiting for an elevator or standing after squatting when empty, can only do 50 reps now.

4. Have time to do low back muscle exercises in bed.

10 years, seems to be very normal work, life. Squatting and then upright can exercise both leg muscles, but also significantly exercise heart and lung function (there will be a clear sense of accelerated heart rate shortness of breath, but there is no direct damage to the lumbar spine, and walking stability, balance also has a significant effect. I do not recommend walking too much, too fast, not to mention running, which will only aggravate the damage to patients with lumbar spondylolisthesis. Everyone's physique, exercise base, and cardiorespiratory fitness are different, and I'm just saying that I've seen no significant adverse effects in the ten years since I did the surgery this way myself. And I got a good massage chair, which even my orthopedic surgeon doesn't support, but it really does bonkers ten years down the road.

As for not doing surgery lumbar protrusion patients more, I hope not to develop to have to open the knife, then protect it: not weight-bearing, not long walks, not hiking, the best sport is swimming. If there are symptoms of lumbar discomfort secluded from doing forward leaning things: such as washing dishes, long time bending over to do things, not carry heavy objects, enhance the lumbar back muscle exercise, can also walk backwards, must buy a good lumbar support, there are lumbar soreness, lumbar pain symptoms or discomfort should adhere to the sitting, standing, walking to be worn, and to draw tight in order to transfer the weight to the hip bone to reduce the burden on the lumbar vertebrae. Of course bed rest is the best way to let the nerve root edema subside.

2018.5.30

A bulging lumbar disc is one of the mildest stages of lumbar disc degeneration, and in fact, many people have a little bit of bulging at one time or another; and the older you get, due to aging, many older people have bulging, herniation, etc.

Before determining that you want to work out, you first need to know the following information.

1. Age:If you are young, you are very capable of self-healing and you don't have to worry about bulging discs and you can start exercising. If you are older, rehabilitation exercises are appropriate.

2. Symptoms:With a herniated lumbar disc may not have symptoms, there is no need to worry, you can exercise normally; if there are symptoms, you can also target rehabilitation exercises.

3. Level of movement:Do you usually have the habit of exercising, if so you can gradually resume exercising; if not, you have to go through some basic rehabilitation exercises before starting other exercises.

So how do you exercise? Lumbar disc bulging is repeated lumbar flexion and extension, especially weight-bearing flexion and other improper posture aggravates the aging of the annulus fibrosus, so in the exercise, we should focus on strengthening the stability and strength of the core muscles, so that we can protect the fragile intervertebral disc.

1, stretching exercise: if there is pain, you can stretching exercise, lying on your elbow to prop yourself up (pain-free range, if there is pain, then reduce the range), the lumbar does not force, completely with the strength of the arm, hold 10 seconds, relax. Perform this 6 times, you can do this 2-3 times a day.

2, supine stabilization exercises: supine position waist pressure bed, the limbs towards the sky, slow movement of the limbs, 15 times a group, 3 groups.

3, four-point support stability exercises: four-point support position, keep the torso straight, 30 seconds. Then lift one arm up and hold it for 15 seconds, exchange and hold it for 15 seconds. You can also lift the opposite limb at the same time to increase the difficulty. Keep your torso stable and don't wobble during this process.

4, side bridge support: with knee and elbow joint support, keep the torso straight, 30 seconds, 3 groups.

5, hip bridge: support with the heels, straighten the torso, hold for 30 seconds, 3 groups.

6. Other exercises: The above exercises are rehabilitative exercises, suitable for every day. Other sports can be carried out, such as jogging, cycling, swimming, Tai Chi, etc. (avoid exercise when there are symptoms, to rest and rehabilitation exercises, severe pain is bed rest for 2 days before starting), the body strong can gradually start their favorite sports, there is nothing to be afraid of, pay attention to do not overdo the exercise, do not not exercise, all will be bad for the disc! Wish you health!

I herniated a disk in my lower back when I accidentally sprained it by bending over to tie my shoe laces while walking once and couldn't walk when I got up. It was treated and returned to normal. In the past three years, I have followed my doctor's orders, exercised and protected myself from the problem.

One, you can't carry heavy things in one hand, try to balance with both hands. Ride less or do not ride a bicycle. Because when riding a bicycle, the spine swings greatly, and the synovial fluid is easy to protrude, which is harmful to the intervertebral discs.

Secondly, sit on wooden chairs at home and less on sofas. Sit with an upright posture.

Third, walk with small steps, not big ones. Walk backwards in familiar, flat areas, slow down easily and look back often. Time: 20 minutes.

Fourth, the hardness of the bed to choose neutral, neither very soft, nor very hard. Now the market sells the mattress is very good, and then lay a bed of cotton mattress on top. Pay attention to keep warm, don't get cold.

Fifth, when it is strong, you can buy a lumbar spine protection belt and put it around your waist, which can play a good protective role. Otherwise, the more times you slip, the more pain you have and the more inconvenient it is to treat.

Sixth, in the diet of the basic impact is not big, eat less seafood type. According to the prevention of three high standard meals can be.

That's all I have to say, you have a good experience we share the same. Thanks to Wukong Q&A for providing such a good platform.

The process of recovering from a herniated lumbar disc is very much about self-discipline;

It can be said that your level of self-discipline determines the level of recovery!

Exercises for lumbar disc herniation are broadly categorized in 3 directions

1. Exercises for the lumbar spine form itself

Herniated lumbar discs often complicate the appearance of straightening of the physiological curvature of the lumbar spine and scoliosis. At the same time, straightening of the physiological curvature and scoliosis can also lead to the appearance of herniation.

Therefore, lumbar protrusion patients must learn to restore and maintain the shape of the spine through rehabilitation exercises, otherwise, in the process of treating lumbar protrusion, it affects the therapeutic effect, and it will cause lumbar protrusion symptoms to recur.

2. Exercises for the low back muscles

We should know how important the lumbar back muscles are to the lumbar spine. Good lumbar back muscles are the strongest lumbar spine barrier, excluding accidents and aging factors, and basically help us resist most of the lumbar spine problems caused by improper use of the lumbar spine.

Most importantly, working out a well-developed low back muscle can effectively help us prevent recurrence of lumbar spine problems.

3. Nerve-soothing exercises

Lumbar disc herniation, to a large extent, is reflected in sciatica, therefore, it is important for people with lumbar disc herniation, whether they have mastered the method of soothing the nerves.

Therefore, lumbar spine rehabilitation exercises should not only start from the lumbar spine, but also combine the 3 points above to create a good physiological range for the lumbar spine.

Lumbar disc herniation, stimulate the body's self-healing power, oneself is the best doctor

The human body has a good self-healing ability, and this self-healing ability can be well stimulated through proper exercise to help us take care of our bodies and overcome illnesses.

Xiaofang shares 4 practical rehabilitation exercises with you today, combining the 3 points talked about in the previous article:

1. Contralateral Fei Yan

Action Breakdown:

Take a prone position and lift the leg on the affected side as high as you can while lifting the arm of the countermeasure so that a surge of pressure is felt in the lower back.

Primary Role:

It can help restore and maintain the physiological curvature of the lumbar spine; exercise the lumbar back muscles; relax the thigh muscles and nerves; a set of 30 times.

2. Turning and swinging the hips

Action Breakdown:

Take a lying position; bend the leg on the side of the affected limb, then press it with the palm of the hand and turn it to the other side, stopping for 3 seconds after reaching the maximum amplitude; one set of 30 repetitions.

Primary Role:

To help restore the lumbar spine to its normal sequence, this method is commonly used in Chinese medicine to reset the lumbar spine; this maneuver is effective in soothing the sciatic nerve, especially for those who have pronounced symptoms in the buttocks and thigh roots.

3. Backward Leaning Push-Up

Action Breakdown:

Lying down; with hands behind your back, lift your upper body up as far as you can to your maximum amplitude and hold for 3 seconds; one set of 30 reps.

Primary Role:

Backward tilt jerk, is a more classic one in the lumbar protrusion rehabilitation exercise movement: on the one hand, it can effectively exercise the lumbar back muscle ability; on the other hand, it has a very good conservation effect for the lumbar spine itself, not only can restore and maintain the physiological curvature, but also increase the lumbar spine's stability, treat lumbar spine instability, and at the same time, it can also maintain the lumbar spine sequence.

Therefore, this action is regarded as a "panacea" for lumbar disc herniation.

4. Lateral leg lifts

Action Breakdown:

Take a side-lying position with the affected side facing up; slowly raise the affected leg to its maximum amplitude and then hold for 5 seconds; one set of 30 reps.

Primary Role:

This move focuses on soothing the nerves by lifting and staying on the legs to help promote blood circulation in the legs. It is very effective for those who have symptoms of pain and significant numbness in the legs.

It also helps to move the buttock muscles, which is helpful for lower limb muscle tension caused by prolonged sitting and standing.

I'm Fang, a headline writer in the health field

Welcome to my headline number: Oxygen Xiaofang

Add a little oxygen to life!

People on the Internet often use the orthopedic community joke about the black pot, "Everyone has a disc, so why are you the most prominent?"

Most people don't know much about lumbar herniated discs. Yesterday, a poll was launched on the Internet, the result of the highest number of votes is "lumbar disc herniation", indicating that people still want to know more about this disease, here on this disease to do a brief popularization, I hope you can help you on the Internet!

The previous post on this topic already addressed the four questions below, so if you're interested, you can follow along and check out the previous Q&A on the Black Cauldron to learn more!

Content available:

1、What is an intervertebral disc? What are the anatomical structures surrounding the intervertebral disc?

2、What are the causes of lumbar disc herniation in life? What are the triggers?

3、What are the general symptoms of patients with lumbar disc herniation?

4、How can I confirm that I have a herniated lumbar disc and what are some good tests?

---

With the second Q&A on the same topic today, you can learn about the following issues:

1、Why do hospitals ask for expensive tests as soon as you see a doctor, and can't you find out with cheap tests?

2、How can I tell if I should choose conservative treatment or surgery for my herniated lumbar disc?

3、What are the methods of conservative treatment for lumbar disc herniation? Is it practical and reliable?

4. It is rumored that external application of traditional Chinese medicine can make the herniated intervertebral disc become smaller and absorb or even disappear, is it credible?

5. Is acupuncture useful for pain relief for herniated lumbar discs?

6, "small swallow fly" "five-point arch bridge type" these exercises for lumbar disc herniation patients really have the effect?

7. Does lumbar spondylolisthesis in the elderly have a big impact on the lumbar spine?

8, the elderly have osteophytes can not eat calcium tablets, osteophytes will increase in size?

9. How is surgery for lumbar disc herniation routinely done? Is the surgery risky?

10. Does lumbar disc herniation surgery affect the mobility of the spine?

11. Must patients with lumbar disc herniation sleep on hardboard beds?

Feel free to leave a reply in the comments section for any questions you may have about what Black Pot accidentally left out!

1、Why do hospitals ask for expensive tests as soon as you see a doctor, and can't you find out with cheap tests?

First of all, it should be noted that an experienced doctor will be able to diagnose whether a patient has a herniated disc based on the patient's medical history and the corresponding physical examination.

But the current medicine belongs to the evidence-based medicine, everything has to say evidence, you say it is a lumbar disc herniation is ah, even if the more clinically experienced doctors do not dare to 100% pat on the chest to say that this is the disease!

As mentioned in a previous Q&A, X-rays, CTs, and MRIs are generally available to help doctors diagnose patients with herniated discs. X-rays are a relatively inexpensive and good screening test for the disease, and they are also generally required in the inpatient medical record. During an outpatient orthopedic visit, your orthopedic surgeon will usually order an X-ray to look at the general condition of the bones, while for special diseases, the doctor may arrange for more specific tests based on the patient's actual condition. Of course, these tests are more expensive than X-rays!

In the case of some hospitals, an x-ray of an area may cost as little as $100, while a plain MRI of an area costs $800! The price difference is as much as 8 times.

But sometimes a higher price does not necessarily mean a clearer picture. In the case of a fracture, an X-ray is much clearer than an MRI, and the choice of test depends on the patient's specific situation! Take a look at the following X-ray, is not a blind man can see that it is a fracture!

2、How can I tell if I should choose conservative treatment or surgery for my herniated lumbar disc?

You may be thinking that you should treat it conservatively if you are older, and try to get surgery if you are younger, or else there will be a lot of after-effects later when you are old!

In fact, for herniated discs, I'm sorry, but you'd be wrong to think that!

For some senile lumbar degeneration, ligament degeneration of the elderly, the quality of life is significantly reduced patients, it is necessary to consider the operation, the age of the old is only a relative contraindication to the operation, not an absolute contraindication to surgery.

As long as the elderly have few underlying medical conditions, the preoperative evaluation considers that they can tolerate the surgery, and the surgeon's hospital skills are adequate, the quality of life of the elderly can usually be improved to a great extent.

On the contrary, for young patients with lumbar herniated discs, sometimes it may be caused by the muscles and ligaments are not yet well developed and not strong enough to protect the spine, this kind of patients may instead recover well through conservative treatment. Mouth to mouth, the following a problem of black pot combined with their own practical experience to talk about.

And the answer to this question, generally for the first mild lumbar disc herniation patients, if there is only simple back and leg pain, and the nature of the pain is not so strong, generally recommended first bed rest and observation for 1 week ------ bedridden after the pressure on the spine will be significantly reduced, which will help localized oedema subside, for mild cases of the patient may be lying for a week, it is good for the seven or eight.

For patients with obvious symptoms, it is still recommended to visit a specialized hospital at an early stage so that your doctor can intervene in your treatment and never delay!

3、What are the methods of conservative treatment for lumbar disc herniation? Is it practical and reliable?

Seen a small black pot of popular science iron fans should know, black pot at the age of 18 years old that year had a lumbar disc herniation this disease, that time is due to a long time to play basketball shock, coupled with the muscle ligament these have not been developed, the result of the summer before the college entrance exams, "protruding".

Symptoms are typical symptoms of low back and leg pain, accompanied by numbness (light bulb flickered) abnormal nerve discharge, at that time have not studied medicine I went to the home of the town hospital to do an MRI, when I got the black film, even a newly adult I saw my obviously protruding "discs", white bright shiny ......

Saw the local hospital orthopedic surgeon, taking into account that I am still young, may be able to make this disease gradually get better through conservative treatment, strengthen the exercise, at that time has not yet studied medicine black pot parents chose to believe in this doctor.

So, the important 3 months of the college entrance exams, when my classmates are preparing for the entrance exams, I was lying at home for 3 months ......

For 3 months, I followed my father to the hospital every morning to do traction, that is, like the following shoulder is fixed, the buttocks are pulled down, each time to traction for 1 hour, traction process want to sleep can not sleep very painful.

You think it's over after hauling? Sorry, it's not!

Lie over, back on the acupuncture Za a bunch of needles, needles clamped on the electrode connected to the power supply is energized, the muscles were electrified has been jumping, surprisingly, I feel very comfortable, now that I think that it may be a relaxation of the stretching muscles of a therapy.

The morning is over. Hurry home and lie down.

You must think that just lying down is good, in fact, not, five-point potential arch bridge workout practiced, like the picture below, exercise stretching and exercise the muscles and ligaments of the lower back, that three months, and even put the abdominal muscles are out!

Now that I think about it, conservative treatment may actually be effective for patients with mild lumbar herniated discs for the following reasons:

① Traction:Relaxation is achieved by pulling the muscles, reducing the pain symptoms caused by muscle spasm. Through traction to pull the vertebral body space open, can be appropriate to lift the compression of the nerve, reduce the compression of the nerve caused by local edema, help to alleviate the low back pain; but the effect of traction is sometimes not everyone is useful, and there are some even in the traction of the time is very comfortable, but the traction after the rebound phenomenon, but easy to aggravate the condition. It needs to vary from person to person!

② Exercise the muscles of the lower back:Stretching also strengthens the muscles of the lower back, stretching helps to reduce muscle spasms and relieve symptoms, and after the symptoms are relieved, strengthening the muscles and ligaments through exercise can play a better protective role.

4. It is rumored that external application of traditional Chinese medicine can make the herniated intervertebral disc become smaller and absorb or even disappear, is it credible?

In the network read a lot of foreign articles, did not find international authoritative magazines say is recommended Chinese medicine or Chinese herbal medicine to treat lumbar disc herniation, if you can find out remember to talk to me to learn to learn.

Analyzing the causes of disc development, lumbar disc herniation mainly comes from internal structural problems, the degeneration of deep muscle ligaments, disc degeneration and certain other acute trauma possibilities. While traditional Chinese medicine or herbal drugs may be effective in improving the quality of life of patients with lumbar disc herniation pain symptoms, the key to the treatment of this disease is still to strengthen the internal structure to avoid recurrence of the disease.

In fact, a little bit of common sense to imagine know: if there is a traditional Chinese medicine can be herniated discs to eliminate, then this drug will certainly be normal did not herniated discs will also be eliminated, no discs you say that the benefits outweigh the disadvantages or disadvantages outweigh the benefits? This is not a joke!

5. Is acupuncture useful for pain relief for herniated lumbar discs?

Many people don't believe in acupuncture in Chinese medicine, but this is wrong!

Acupuncture has been shown in international studies to be effective for pain. And according to the black pot's own experience, acupuncture followed by local voltage treatment can play a role in relaxing the originally spastic muscles, more conducive to symptomatic relief, to a certain extent, it is the herniated lumbar disc disease is beneficial. But want to strengthen the muscle strength through acupuncture, or even think of the herniated lumbar intervertebral discs back or even absorbed and disappeared, it is unlikely that more experimental research may need to be carried out further!

Subsequent updates to the article are in the following sections, while you are welcome to leave a message in the comments section if you have questions, and the appropriate questions will be added to the science!

Next installment:

1、"Small swallow fly" "five-point arch bridge" these exercises for patients with lumbar disc herniation really effective?

2, the elderly lumbar spine osteophytes for the lumbar spine impact?

3, the elderly have osteophytes can not eat calcium tablets, osteophytes will increase in size?

4. How is surgery for lumbar disc herniation routinely done? Is the surgery risky?

5、Does lumbar disc herniation surgery affect the mobility of the spine?

6, lumbar disc herniation patients must sleep hardboard bed?

It is not easy to code, pay attention to health, please like and forward to pay attention to the small black pot!

Exercise is good medicine.

In our traditional impression, once you have been injured, you need to stay in bed and recuperate, believing that too much exercise is detrimental to recuperating when you are injured. This is actually not true.

The American College of Sports Medicine once proposed the concept that exercise is good medicine, and they found through extensive research and studies thatExercise is not an absolute no-no after an injury; it can treat musculoskeletal disorders.

Of course, if your injury has gotten to the point where it hurts when you move, it is advisable to stay in bed for a while.

What does exercise do for a herniated disc in the lumbar spine

1. Exercise increases the overall blood circulation in the body and speeds up the flow of blood, which facilitates the intervertebral discs' access to more nutrients from the blood.

2. Exercise can promote the repair of lumbar intervertebral discs.

3. Exercise enhances the function of the muscles, thus reducing the pressure on the lumbar discs and thus relieving the condition.

4. Exercise increases bone density, which increases the stability of the lumbar spine during activity.

What exercises are suitable for patients with herniated lumbar discs

1. Swimming

Swimming is a relatively low-impact form of exercise that stretches all parts of the body to relax the muscles of the low back, while at the same time, it stimulates blood circulation and improves the blood supply to the low back, relieving pain.

However, it should be noted that swimming is only suitable for patients in the recovery period, and, although swimming is a low-load exercise, it is not suitable for too high-frequency activities, generally about two times a week can be, each time the time is not to be too long, should be combined with their own conditions, flexible control of exercise time.

2. Suspension exercises

Also known as Taima Suspension Technique, first originated in Norway, by the Norwegian doctors and PT teachers and rehabilitation workers in other countries after 14 years of experience in joint research and development based on scientific theory and specific research of a new treatment and training system.

Suspension strengthens the deep muscles of the central trunk, pelvis and hips (core). This kind of strength training in an unstable state can stimulate the neuromuscular coordination of contraction between the trunk muscles and the major muscle groups of the body, and performs motor rehabilitation training under the premise of weight reduction, vibration, and variable loading, so as to achieve the purpose of rehabilitation.

3. Resistance balls

Resistance ball, also known as yoga ball, health ball, elastic ball or physical therapy ball. Originally originated in Switzerland, it is used in the physical therapy of the spine and is also known as Swiss Ball because of its origin.

Depending on how they are used, resistance balls can be used for weight training, core muscle training and cardio. The biggest benefit is that when training, because the inflated ball makes the support surface unstable, more muscle groups need to be enlisted to help maintain balance and increase the effectiveness of the workout.

In addition to plyometric training, the resistance ball also establishes good neuromuscular control, enhances proprioceptive ability and motor coordination.

Although rehabilitation training can help to relieve the condition and restore the normal function of the lumbar spine, any training needs to pay attention to the volume of the body, and any excessive training can lead to unnecessary injuries. In addition, since a herniated lumbar disc already exists, it is recommended that all the initial stages of rehabilitation training be carried out under the guidance of a professional.

For more Q&A, follow me.
If you have questions, leave them in the comments section.

In addition to being a doctor, I am actually a herniated disc patient.

During my college years, I had back pain from time to time because I was sedentary and jumped from high places. Especially, I can't sit for a long time, and now I get back pain when I work a little bit hard. I treat pain, neck, shoulder, back and leg ailments; I've found a balance between my work and my body. (And that even includes what to do at set times of the day!)

First of all, to determine that you are a herniated disc, you have to understand that the herniation is generally not back, must not be a variety of medical treatment; because I have seen too many of these patients to get the back of the scars, because the herniated discs we can not be cured, modern medicine can only alleviate the symptoms (such as traditional Chinese medicine massage, bone marrow, traditional Chinese medicine, etc., which are useful scientific), can not be said that the discs to be pressed into it, this is all This is all ridiculous talk, we have to believe in science.

Exercise is a must for patients with herniated lumbar discs (except in the acute phase), and as long as the principles of exercise are mastered, many methods can be figured out on your own.

The principle is: braking, releasing stress, strengthening muscles.

detentThe best thing to do is to lie down and not move for 2 hours (the longer the better, it doesn't matter if you're stiff), so that all the muscles in the lower back are quieted down, which can be a very good way to relieve low back pain as well as the pressure brought by the herniated disc. Most people are desperate to twist the waist, which is very wrong!

release pressure: You can go to hang the bar appropriately. My advice is to go to support the double bar, the process of waist relaxation, to have a sense of falling, do is going to be very comfortable.

Muscle Strengthening: This is difficult for non-professionals, because strengthening muscles requires specific movements, many of which are not only ineffective but have a negative impact. For example: small swallow fly, walking backwards, crawling, sit-ups, brisk walking, walking, high leg lifts and so on. Most of these exercises are done wrong and the muscles in the lower back are getting tense. This picture below is an example of excessive tension due to incorrect exercise.

Anyone who is interested in seeing these three principles should be able to understand them and master the balance between back pain and life and work.

Of course there are a lot of details in this that can't be covered in just a few words, so if you have questions, leave them in the comments section.