How to recover from lumbar disc herniation

If patients with lumbar disc herniation do not receive effective treatment and solution, it will affect their future life and work. In life, self-treatment is also very important. You must master the correct posture when sleeping, and you can also maintain your health through some exercise.

1. Sleeping position: The best sleeping positions should be supine and side-lying. When lying on your back, place a soft pillow under your lower limbs so that your hips and knees can be slightly bent, your muscles can be relaxed, the pressure on the intervertebral disc can be reduced, and the tendency of intervertebral disc herniation can be reduced. This sleeping position is a better position for patients with lumbar disc herniation.

2. Standing posture: The correct standing posture should be with eyes looking straight ahead, chin slightly retracted, chest upright, waist straight, calves slightly retracted, legs upright, and the distance between feet approximately the same as the width of the pelvis. You should not stand for too long. You should do appropriate activities, especially waist and back exercises, to relieve waist and back muscle fatigue.

3. Sitting posture: The correct sitting posture is to keep your upper body straight, abdomen tucked in, lower jaw slightly retracted, and lower limbs together. Based on the above posture, try to keep your back close to the chair back so that the muscles in the lumbar and sacral regions will not become too tired.

4. Self-care therapy:

1. Move the hips: Lie on your back, first stretch your right leg suddenly in front of your feet, and at the same time swing your hips to the right. Do the left leg again. The movements should be coordinated and powerful, alternating between the two legs twenty to thirty times.

2. Leg kick: Lie on your back, bend your hip and knee joints as much as possible, and curl your feet (dorsiflexion). Then push your heel upward diagonally (about 45 degrees), tighten the muscles of your calves and thighs, and lower your leg to the original position. Alternate legs twenty to sixty times.

3. Lift your chest: Lie on your stomach and support yourself on the bed with both hands. Start by tilting your head back while gradually raising your supporting hands to lift your chest upward. Finally, lean back with all your strength until the force reaches your waist. Lie flat and rest, repeat five to ten times.