Playing basketball Yan has lumbar disc herniation and buttocks and leg pain

Basketball is a sport that many people like. Although basketball can exercise a person's body and resilience, excessive or improper exercise can also lead to various health problems. For example, many people who love playing basketball suffer from lumbar disc herniation, buttocks and leg pain. If this happens, you can improve it by following the following methods.

1. Self-training methods

First, arch your waist, stand with your legs together, arch and squeeze your waist and hips forward to the limit, and then pull them back. Repeat this 15 times. Secondly, hit your waist. Stand with your legs slightly apart, half-clench your left and right fists, and take turns punching backwards at the protruding lumbar disc. Do it 50 times, using a force that is tolerable.

Finally, walk backwards. Walk backwards with your chest up, swing your arms naturally back and forth, take bigger steps, and count to 500 silently. Walk outdoors on flat ground on sunny days and walk indoors on rainy days.

2. Massage

The massage method is very simple. The muscles on both sides of the protruding lumbar vertebra are generally stiff. It is advisable to push and rub them to relax them, and then apply activating wine twice a day. It is very helpful to promote microcirculation and eliminate soft tissue inflammation. Hang on the horizontal bar for 5 minutes every day. When sleeping at night, the patient can put a folded towel under the lumbar spine. As the treatment progresses, gradually increase the height to correct lumbar vertebrae protrusion.

3. Leg Exercises

Lie on your back, hold one leg's knee with both hands, bend your hip as much as possible, and make the front of your thigh close to your abdomen. Do this 5 to 10 times in a row, then do the other lower limb; then hold both knees with both hands at the same time, and do this 5 to 10 times at the same time. Do it once every night, or once more in the morning.

4. Sit-up Exercise

Lie on your back and sit with your abdomen contracted. Be careful not to use your upper limbs to help, keep your lower limbs straight, and the number of times is not fixed. This exercise can also help reduce abdominal fat.

5. Feiyan Dipping Water Method

This method is to lie in bed in the morning or at night with your body in a prone position, with your lower limbs straight, your upper limbs placed on the sides of your body, and your palms facing up. At this time, the lumbar muscles, upper limb muscles, and lower limb muscles contract forcefully at the same time, trying to lift the upper chest and lower abdomen off the bed. Hold for 10 to 15 seconds, then put it down and rest for a while. Do this 5 to 10 times in a row.

6. Supine hip lift

Also called the bridge pose, lie on your back on the bed every morning or evening, with your elbows on the bed, knees slightly bent, and your head on the pillow. At this time, the back muscles, buttocks muscles, and back thigh muscles are contracted forcefully, the chest is straightened, the buttocks are raised, forming an arch bridge shape. Hold for about half a minute, then return to the original position. Do this 5 to 10 times in a row.