Low back pain, bad lumbar spine, how to recover? Doctor: teach you 5 movements, you can do it in bed
When it comes to lumbar disc herniation, I believe many people are not unfamiliar. Patients with lumbar disc herniation are often seen in the rehabilitation department.
According to statistics from the Ministry of Health of the People's Republic of China, the number of lumbar spondylosis patients in China has exceeded 200 million, and people suffering from lumbar disc herniation account for 15.2% of the total population in the country. This proportion is also showing an upward trend, and the age distribution is expanding from the middle-aged and the elderly to the young and middle-aged.
More and more people are starting to have lumbar spine problems. Maybe you don't know that your lumbar spine is being damaged. Today, I will explain to you what lumbar disc herniation is? What caused it? Which five movements are beneficial to the recovery of lumbar disc herniation?
- Do you really understand lumbar disc herniation?
Lumbar disc herniation is one of the most common orthopedic diseases. The human body has five lumbar vertebrae, the part between the cones and the cones is the intervertebral disc, and the cones are connected to form the spinal canal. Because the lumbar 4-5 and lumbar 5-guidi 1 intervertebral discs bear the greatest pressure, usually this part has the greatest mobility, so it will accelerate the degeneration of the lumbar spine to a certain extent.
In addition, the posterior longitudinal ligament located in these two segments is only 1/2 of the upper width and is relatively narrow, so the lumbar 4-5 and lumbar-5 sacral 1 intervertebral discs are most prone to disc herniation.
So what causes lumbar disc herniation?
The normal intervertebral disc itself has the ability to resist compression, and is full of elasticity and toughness. Generally speaking, the degeneration of the intervertebral disc occurs after the age of 20 , and the lumbar spine begins to age, mainly manifested as ligament calcification, bone hyperplasia, and intervertebral disc herniation.
A normal intervertebral disc has both a certain elasticity and a certain amount of moisture. After degeneration, the lumbar intervertebral disc will become dehydrated or even shrink, resulting in disc herniation. Therefore, degenerative changes of the lumbar intervertebral disc are a common cause.
Excessive weight-bearing is an important external force reason. For people engaged in manual labor, the body is overloaded for a long time, and the degree of degeneration of the intervertebral disc in the body will become more and more obvious. In addition, in the event of an acute lumbar sprain, etc. , the intervertebral disc is also prone to herniation without the protection of the muscles of the lower back.
If the body is in a humid and cold environment for a long time, the blood vessels will constrict, the muscles will spasm, and then the pressure on the intervertebral disc will increase, which may easily lead to the rupture of the degenerated intervertebral disc.
Therefore, you should develop good living habits and avoid excessive use of the waist .
In addition, long-term vibration can also cause lumbar disc herniation. This is also the reason why car drivers are prone to induce lumbar disc herniation. If our lumbar spine is in an upside-down state for a long time, it will cause a lot of pressure to the lumbar spine.
Especially when driving on the clutch, the pressure will increase again. Over time, the pressure on the intervertebral disc increases repeatedly, which can lead to a herniated disc.
Lumbar disc herniation does not happen overnight. When the body sends us a signal, it must not be ignored. Early detection can lead to timely treatment.
Second, when these symptoms appear, be vigilant!
The most common symptom is low back pain , which occurs in about 91% of patients. This is due to irritation of the outer layer of the annulus fibrosus of the disc and surrounding ligaments, resulting in pain.
Generally speaking, after a few days of rest, the pain can be relatively relieved, and it will happen again when working again; it is light and heavy, easy to repeat and tends to aggravate; mild cases only have soreness and discomfort in the waist, and severe cases have acupuncture, especially at night. , the pain will be significantly increased.
Sciatica is also an important and typical symptom of patients with lumbar disc herniation , which mainly comes from the herniated disc, which causes compression on the nerve. And the pain can radiate to the back of the thigh, the outside of the calf, and the buttocks. In severe cases, bending over and sneezing can make the pain worse.
People with a herniated disc can also experience intermittent claudication . Mainly due to lumbar disc herniation and compression of nerves and blood vessels. It may also be due to lumbar disc herniation, resulting in damage to the sacroiliac joint or femoral head necrosis. It is recommended to do further examinations to find out the cause.
In addition, patients with lumbar disc herniation may also experience symptoms of lower extremity numbness . This is because a herniated lumbar disc stimulates proprioceptive and tactile fibers, which in turn lead to numbness in the limbs.
How can patients with lumbar disc herniation recover better? Next, I will introduce 5 movements to you , which will have a good effect on the recovery of the lumbar spine.
- Do these 5 more actions to slowly restore the health of the lumbar spine!
1. Xiaoyanfei
This action can exercise our upper body and relieve lower back pain. The specific method is to lie prone on the bed, place a blanket on the abdomen, legs straight, feet straight. Pay attention to the toes on the ground.
Then backhand with both hands to the waist, and place both hands into fists above the hips. Note that the back is as straight as possible, the upper body is lifted upwards, and both ends of the body leave the ground at the same time, as if a swallow is flying.
2, abdominal pressure exercise
It can be done on a yoga mat, first keep kneeling, and then support both hands on the yoga mat at a moderate height. Lift one leg, and slowly press down the middle waist and abdomen. It is recommended to do 10 each time , and hold for five seconds when pressing down. This action can effectively strengthen the exercise of the lower back muscles.
3. Side-lying leg lifts
In fact, it is very simple. First of all, we need a pillow or pillow, which is mainly placed under the abdomen for cushioning. At this point, reach forward with one hand and place the other hand on the side of the body to maintain balance.
During the process, keep your legs together, and then lift the upper leg up. Be careful to keep your toes up. You can do 10 leg lifts, switch to the other leg and do 10 more times, and do four back and forth.
4. Glute bridge
The specific method is to lie on your back, which can be done on a yoga mat, keeping your legs bent and supporting your feet during the process. Pay attention to let our glutes work, and then the pelvis is pushed up. Make sure your knees, hips, and shoulders are on the same line.
This action is mainly to enhance the stability of the lumbar muscles. If you feel uncomfortable during the process or the quality of the movement is not good, you can stop at any time. It is recommended to do 10-15 times per group, stay for 10 seconds each time, and repeat 3 groups.
5. Five-point exercise
First lie flat on a bed or yoga mat, as shown in the picture below, using your head, feet and elbows as support points. Then slowly lift the waist up, and after reaching the highest point, the waist slowly returns to the beginning.
You can exercise about 20 times a day, which will enhance the stability of the waist to a certain extent. The two axes are off the ground, and the head and feet are used as support points, which is the so-called three-point type. The action is the same as the five-point support, the waist is lifted up, stopped and then slowly lowered.