How to do health exercises for lumbar disc herniation

Lumbar disc herniation is a common problem. This disease is not unfamiliar to most elderly people because the incidence of lumbar disc herniation is very high and the harm is great. To prevent lumbar disc herniation, long-term exercise is required. Currently, the most popular lumbar disc herniation exercises are suitable for middle-aged and elderly people. So, how to do the lumbar disc herniation exercises?

1. Get up and exercise

Position your upper body as shown in the picture, keeping your hips close to the ground and your lower back and buttocks relaxed.

2. Single knee stretch

Stretch one knee until you feel a moderate stretch in your lower back and hips, then repeat the same movement on the other knee.

3. Mid-waist stretch

Keep your chest toward the ground and stretch your upper body forward as far as possible.

4. Sit-ups

Place your feet high, put your arms behind your neck or in front of your chest, keep your entire pelvis flat, and lift your head and shoulders.

5. Pelvic Lift

Use your abdominal and buttocks muscles to press your back into the bed.

6. Back extension exercise

Place your hands behind your back and lift your upper body off the bed while keeping your chin tucked in.

7. Prone Hip Extension

Keep your knees locked and lift your lower limbs 8-10 cm off the bed.

8. Contralateral Limb Stretch

Keep one knee joint locked, lift the lower limb 8-10 cm off the bed, and raise the other upper limb.

9. Wall stretch

One upper limb supports the wall, and the other upper limb assists the hip joint to move slowly down the wall.

10. Waist stretch in sitting position

Sit with your knees apart and bend forward, maintaining a comfortable stretch in your lower back.

11. Lower body trunk rotation

Bring your knees together in front of your chest and move from one side of your body to the other, lowering to the bed.

12. Quadriceps stretch

Bring your calves toward your hips until you feel a nice stretch in the front of your thighs.