Lumbar spine exercises

Office workers and students must be wary of lumbar disc herniation, because they maintain the same posture for a long time throughout the day and are very likely to suffer from lumbar disc herniation. In order to prevent lumbar disc herniation, medical workers have also developed some lumbar exercises, which can relieve lumbar fatigue and prevent lumbar diseases. Next, let’s learn how to do lumbar spine exercises.

Lumbar disc herniation is prone to recurrence after symptoms are relieved, and recurrence can be avoided through exercise. Here are five effective exercises for lumbar disc herniation. You can exercise for 10 to 20 minutes before going to bed. If you persist for one month, lumbar disc herniation can be significantly improved and the chance of recurrence can be effectively reduced.

1. Back stretch

Lift your arms forward without bending your neck. Keep your back flat, hold for 3 seconds, and repeat 10 times.

2. Back stretch

Lift one leg back and up without bending your back or neck. Hold for 3 seconds. Repeat 10 times

3. Back stretch

Tighten your upper abdominal muscles while lifting one leg and the opposite arm. Hold for 3 seconds, repeat 10 times

4. Abdominal Curl

Support your neck with your hands, place your feet flat on the ground, flatten your back, lift your head and shoulders from the ground, hold for 3 seconds, and repeat 10 times.

5. Curl your abdomen and tilt it, support your neck with your hands, place your feet flat on the ground, flatten your back, lift your head and shoulders off the ground and turn your body to one side. Hold for 3 seconds and repeat 10 times.

Except for a few cases caused by trauma, most of the lumbar disc herniation is caused by lumbar disc degeneration or long-term improper sitting posture. Conservative treatment generally includes physical therapy, acupuncture, massage, etc. You can also apply pure Chinese medicine ointment, such as Leng Xiaotai Shennong Xiaotong Patch or Tong Ren Tang Dog Skin Plaster. The effect of Lengxiaotai Xiaotong Patch is quite ideal.