Can I do exercise to improve my health if I have lumbar disc herniation?

Age changes not only cause various problems in the human body, decreased resistance and immunity, but also bone and joint diseases. Patients with lumbar disc herniation have one or more protrusions of the lumbar vertebrae, lumbar vertebrae deformation, and long-term bone and joint pain. Therefore, patients with lumbar disc herniation can exercise before going to bed every night to avoid back pain and insomnia.

As people age, they are more likely to experience low back pain. In addition to low back pain caused by lumbar muscle strain, acute lumbar sprain, etc., lumbar disc herniation is another common cause of low back pain in middle-aged and elderly people. This type of low back pain, in mild cases, is only pain in the waist and back. In severe cases, the waist cannot be straightened, and is accompanied by numbness, soreness, and pain in the lower limbs.

Since lumbar disc herniation is a degenerative disease, it is impossible to completely eliminate this type of low back and leg pain. Only by paying attention to self-care in daily life can the symptoms be relieved and the pain be prevented from recurring. Now I would like to introduce a set of exercises for lumbar disc herniation. People with low back and leg pain caused by lumbar disc herniation may do them 1-2 times a day.

Lumbar disc herniation exercise

Section 1: Prone position, lie flat on a hard bed, and make warm-up movements.

Section 2: Lie on your stomach, support yourself with your elbows for 3 minutes, then recover for 1 minute, and repeat 6-8 times.

Section 3: Lie on your stomach, support yourself with both hands, straighten your elbows, hold for 3 minutes, then recover for 1 minute, repeat 6-8 times. You can use deep breathing method each time, inhale, then exhale until all the air is gone. At this time, you will feel your waist sinking, and the lumbar spine will try to restore its original normal physiological curvature.

Section 4: Use an ironing board or wooden board at home, and add a safety belt or strong leather belt to securely tie your waist. Lie prone and support yourself with both hands. Hold for 3 minutes and then return to the original position. Repeat 6-8 times.

Section 5: Lie prone with a pillow under your abdomen, clasp your hands behind your back, lift your legs, head and shoulders as far as possible, hold for one second, then lower them and relax, repeat 6 to 8 times.