Low back pain, poor lumbar spine, how to recover? Doctor: Teach you 5 movements, you can do them lying on the bed

When it comes to lumbar disc herniation, I believe many people are familiar with it. Patients with lumbar disc herniation are often seen in the rehabilitation department.

According to statistics from the Ministry of Health, the number of patients with lumbar spondylosis in China has exceeded 200 million, and people suffering from lumbar disc herniation account for 15.2% of the total number of people in the country. This proportion is also showing an upward trend, and the age distribution is expanding from middle-aged and elderly people to young and middle-aged people.

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 a lumbar disc herniation is? How did it cause it? Which five exercises are good for the recovery of lumbar disc herniation?

1. Do you really understand lumbar disc herniation?

Lumbar disc herniation is one of the most common orthopedic diseases. There are five lumbar vertebrae in the human body. The part between the cones is the intervertebral disc, and the cone holes are connected to form the spinal canal. Since the intervertebral discs of lumbar 4-5 and lumbar 5-1 are under the greatest pressure, usually this part also has the greatest range of motion, so the degeneration of the lumbar spine will be accelerated to a certain extent.

In addition, the posterior longitudinal ligament located in these two segments is only 1/2 of the upper width, which 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 also rich in 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 elasticity and moisture. After degeneration occurs, the lumbar intervertebral disc will dehydrate or even shrink, which in turn causes intervertebral disc herniation. Therefore, degenerative changes of the lumbar intervertebral disc are common causes.

Excessive weight-bearing is an important cause of external forces. For groups 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 obvious. In addition, if an acute lumbar sprain occurs, the intervertebral disc is also prone to herniation without the protection of the lower back muscles.

If the body is in a humid and cold environment for a long time, the blood vessels will constrict and the muscles will spasm, which will increase the pressure on the intervertebral disc, which will 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 a bumpy state for a long time, it will put a lot of pressure on the lumbar spine.

Especially when driving and stepping on the clutch, the pressure will increase again. If things go on like this, the pressure on the intervertebral disc will increase repeatedly, which will lead to intervertebral disc herniation.

Lumbar disc herniation does not develop overnight. When the body sends us signals, it must not be ignored. Only when it is discovered in time can it be treated in time.

2. When these symptoms appear, you must be vigilant!

The most common symptom is low back pain , with an incidence of about 91%. This is due to irritation of the outer layer of the annulus fibrosus of the disc and the surrounding ligaments, resulting in pain.

Generally speaking, after a few days of rest, the pain can be relatively relieved, and it will recur after working again; sometimes it is mild and sometimes severe, it is easy to repeat and has a tendency 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. This pain mainly comes from the herniated disc, which causes compression of the nerve. And the pain will radiate to the back of the thigh, the outside of the calf, and the buttocks. In severe cases, bending over and sneezing will aggravate the pain.

People with a herniated disc can also experience intermittent claudication . It is mainly caused by compression of the lumbar disc to the nerves and blood vessels. It may also be due to lumbar disc herniation, resulting in damage to the sacroiliac joint or necrosis of the femoral head. It is recommended to do further examinations to find out the cause.

In addition, patients with lumbar disc herniation may also experience numbness in the lower limbs . This is because a herniated disc in the lumbar spine stimulates the proprioceptive and tactile fibers, which in turn leads to numbness in the extremities.

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.

3. Do more of these 5 movements to slowly restore the health of the lumbar spine!

1. Xiao Yanfei

This exercise can exercise our upper body and relieve waist pain. The specific method is to lie prone on the bed, place a blanket on the abdomen, straighten the legs, and stretch the feet. Note that the toes are on the ground.

Then the two hands are backhanded to the waist, and the two hands are clenched into fists and placed above the hips. Pay attention to keep your back as straight as possible, lift your upper body upwards, and leave both ends of your body off the ground at the same time, as if swallows are flying.

2. Abdomen pressing exercise

It can be done on a yoga mat. First, keep a kneeling position, and then put your hands on the yoga mat at a moderate height. Raise one leg, and slowly press down on the waist and abdomen in the middle. It is recommended to do 10 each time , and stay for five seconds when pressing down. This action can effectively strengthen the exercise of the lower back muscles.

3. Lying on the side and raising the legs

It's actually very simple. First of all, we need a pillow or pillow, which is mainly placed under the abdomen for cushioning. At this time, one hand is stretched forward vigorously, and the other hand is placed on the side of the body to maintain the balance of the body.

Keep your legs together during the process, and then lift the upper leg up. Pay attention to pointing your toes up. You can lift your leg 10 times, turn around and switch to the other leg for another 10 times, and do four back and forth.

4. Hip Bridge

The specific method is to lie on your back, which can be done on a yoga mat, keeping your legs bent and supported by your feet during the process. Focus on engaging our glutes and pushing our pelvis up. The movement can reach the knee, hip and shoulder in the same straight line.

This action is mainly to enhance the stability of the lumbar muscles. If the body feels uncomfortable or the quality of the movement is not good during the process, 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 the bed or yoga mat, as shown in the picture below, using the head, feet and elbows as support points. Then slowly lift the waist up, and after reaching the highest point, the waist slowly returns to its original position.

You can exercise about 20 times a day, which will enhance the stability of the waist to a certain extent. The two-axis is off the ground, and the head and feet are used as the support points, which is the so-called three-point style. The action is the same as the five-point support, just lift the waist up and stay and then slowly fall down.