"Achievement is not outstanding, the job is not outstanding, appearance level is not outstanding, lumbar intervertebral disc protruded however!" In real life,Many people suffer from lumbar disc herniation at a young age, making daily life miserable.
Nevertheless, lumbar disc herniation is different with lumbar disc herniation disease, what distinction is there? How can it be improved? Let's see!
When the annulus ruptures for various reasons, the nucleus pulposus flows out, forming a herniated lumbar disc. This is a pathological or imaging presentation, not a disease.
As you get older, everyone's lumbar disc is more or less degenerative, forming a herniated disc. It occurs mostly between the 4th and 5th lumbar vertebra, 5th lumbar vertebra and 1st sacrum, accounting for about 95%. This is a normal phenomenon, if there are no symptoms, generally do not need to worry, more attention can.
How does ability know oneself whether suffer from lumbar intervertebral disc herniation? 3 self-test:
Step 1: lower back pain and limited lumbar movement
The first symptom most patients experience is back pain, which occurs about 91% of the time and can sometimes be accompanied by hip pain. Lumbago can appear after traumatic, also can do not have inducible factor, basically the following waist or lumbar sacral ministry when light when heavy blunt pain is given priority to, acute period can have tear kind acute pain.
It can also be characterized by limited waist movement, such as difficulty bending over and difficulty straightening up after standing or sitting for a long time.
If there is unilateral numbness and radiating pain from the lower waist to the buttocks, back of the thigh, outside of the lower leg to the foot, and increased abdominal pressure (such as cough, sneezing, forced defecation, etc.), the symptoms may be worse, indicating lumbar disc herniation.
Lie on your back, straighten your legs and slowly raise them. If you have pain in your hips and the posterolateral side of your lower extremities, it may indicate lumbar disc herniation.
If lumbar disc herniation is suspected, seek medical treatment promptly to prevent further aggravation of the condition, leading to cauda equina nerve symptoms (defecation disorders, incomplete paralysis of lower limbs, etc.) or central sensitization (the brain and spinal cord convert all stimuli into pain signals).
The waist injury
Trauma is one of the important causes of lumbar disc herniation. If trauma affects the fibrous ring, cartilage plate and other structures, it may promote the protrusion of the medullary nucleus of the disc that has been degenerated.
Chronic injury caused by poor posture
Direct bending to lift heavy objects, lumbar disc stress suddenly increased, it is easy to lead to the nucleus pulposus break through the weak area of the fiber ring protrusion, and then compression nerve, leading to lumbar disc herniation.
The right thing to do is:Squat first, then lift heavy objects, slowly get up.
Wearing high heels will make people's center of gravity forward, not only easy to cause the pelvis forward, but also increase the stress on the lumbar spine, increase the risk of lumbar disc injury, thereby inducing lumbar disc herniation.
Suggest to wear flat shoe as far as possible, the time that wears high-heeled shoes every time should not exceed 2 hours.
In addition, the bad posture such as leg of weight of one hand, stilt is easy also injury lumbar intervertebral disc, should avoid as far as possible in the life.
Proper exercise can not only relieve the symptoms of back pain, but also help improve lumbar disc herniation. Do the following exercises:
Lie on your stomach with your hands facing back, knees straight, head and legs up as far as possible. Hold for 5 seconds, then relax and repeat 15 times for a set. Three sets twice a day.
Lie on your back with your legs together and your hands around your thighs. Slowly lift your upper body, bringing your knees as close to your chest as possible. Repeat 10 times. Let your waist feel relaxed.
[McKenzie] therapy has good effects on short-term pain relief and motor function recovery. It has been proved to be a very effective method to prevent and cure neck and back pain in many countries.
Especially in patients with lumbar disc herniation has obvious therapeutic effect and better compliance; Core training improves lumbar stability, balance, and coordination, reducing pain at a deeper level.
This is the first aid measure or basic training of McKenzie therapy. You should do practice one before any other training.
Step 1: lie flat on your stomach, arms at your sides, straight and relaxed, head turned to one side.
Step 2: hold this position, take a few deep breaths, and relax your muscles completely for 2-3 minutes.
Do 6-8 sets every day, with regular intervals of about 2 hours.
Only after doing exercise one can you do exercise two, and at the same time as the preparatory action of exercise three.
Step 1: hold and practice a pose.
Step 2: place your elbows perpendicular to your shoulders and rest your upper body on your forearms.
Step 3: take a few deep breaths, then relax the muscles in your lower back as much as possible, and hold for 2 to 3 minutes.
Do it every 2 hours, just like exercise 1
Exercises one and two should be done before the first exercise three.
Step 1: keep prone and face forward.
Step 2: place your hands under your shoulders and get ready to do push-ups.
Step 3: straighten your arms and try to lift your upper body if the pain is tolerable.
Step 4: at the end of the exercise, stretch your back as far as possible and keep your arms as straight as possible.
Exercise 3 should be done 10 times in each group. Likewise, practice 6-8 times a day.
In the case of acute back pain, if conditions do not allow you to lie down, exercise 4 instead of exercise 3. After a full recovery, exercise four is also a good preventive tool.
Step one: two feet stand erect apart, both hands are put in hind lumbar, 4 finger rely on vertebra on both sides.
Step 2: bend your torso as far back as possible, using your hands as fulcrum.
Practice frequency: anytime!
This exercise can be used to treat the stiffness caused by lower back injuries.
Step 1: lie flat on the floor or bed with your legs bent and your feet flat.
Step 2: bring your legs close to your chest.
Step 3: put your hands around your legs and gently and slowly bring your knees as close to your chest as the pain is tolerable.
Repeat only 5-6 times per session, 3-4 times per day, and do exercise 3 immediately after exercise 5.
Whether exercise 5 is effective or not, practice 6 after five consecutive weeks.
Step 1: sit on the edge of the chair with your legs as far apart as possible and your hands on your knees.
Step 2: bend down, grab your ankles with both hands, or touch the ground at your feet.
Step three: hold your ankles with both hands and continue bending downward.
Step 4: continue bending.
Each group should be done 5-6 times, 3-4 times a day, and exercise 3 should be done immediately after exercise 6.
Please start practicing 7 after practicing 6 for 2 weeks.
Step 1: stand straight with your feet apart and your arms relaxed at your sides.
Step 2: bend forward and extend your hands as far down as your body can bear.
Each group should be done 5-6 times, 1-2 times a day, and exercise 3 should be done immediately after exercise 7.
When swimming, the human spine changes from an upright position to a horizontal position, greatly reducing the burden and pressure on the lumbar intervertebral discs, which can help alleviate back pain.
The thing to notice is,
Patients with lumbar disc herniation
The above exercises should not be carried out in the acute period of low back pain.
Appropriate bed rest;
The non-acute phase should also act according to one's ability,
In such a practical way,
Transfer it to someone in need!
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