herniated disc exercises – Super popular science | herniation (Lumbar Herniated Disc)

Above are lateral and frontal views of the spine. The orange ones are the vertebrae and the white ones are the discs.

The spine is divided into several different areas (below)The lumbar spineIt is green and consists of the l1-l5 vertebrae in the lower back. The lumbar vertebra is made up of the strongest vertebrae because it needs to withstand tremendous stress. The lumbar spine is also more flexible (often bent). Because of these factors, the lumbar spine is also one of the most prone to disc herniation.

The central part of the spine (the hollow place) is calledSpinal canal (left)Spinal cord (yellow, above right)Spinal nervesIt's in the spinal canal.

Let's move on to the intervertebral disc (shown in blue below). As we've said before, the disc connects adjacent vertebrae, which ACTS as a buffer, preventing them from rubbing against each other. The outside of the disc is called(the annulus fibrosus, a sort of tyre, is the strongest stage of the disc, and links all the vertebrae together); The center of the disc is called(nucleus pulposus, which consists mainly of fluid and ACTS as a buffer. These fluids are absorbed when you lie down to sleep at night and expelled when you get up and stand up during the day.)

herniated disc relief

The two images below are refined versions of the figure above.

herniated disc relief

2. How does disc herniation occur?

Disc herniation is common in young and middle-aged people. It is usually divided into four stages (chronic) :

Step 1: the annulus (red in the picture below) begins to degrade, with the annulus (gray white in the picture below) beginning to expand and protrusion from the annulus, which is affected by many factors (improper posture, wrong movement mode, etc.).

Step 2: the annulus fibrosus continues to degenerate, and the nucleus pulposus continues to expand outward, but not protruding;

Step 3: the annulus fibrosus is broken completely, nucleus pulposus is protruded, compress nerve;

Step 4: the final stage, part of the lumbar disc off.

herniated disc relief

Disc herniation can also occur rapidly (acute). The annulus ruptures when the disc is subjected to sudden and intense pressure, such as falling off a ladder or landing in a fully upright position or bending over to lift a heavy object.

A herniated disc can occur anywhere in the spine. Because nerves in the body extend far away, a herniated disc (where the nerve is compressed) can affect adjacent areas. Herniated discs in the neck, pain in the shoulders and arms; A herniated disc in the lower back can cause pain in the hips and legs. Sometimes, a herniated disc can damage the spinal cord.

To give you a better idea, I took another picture of the herniated disc (white), which compresses the spinal nerve (yellow). Spinal nerve by compression, will cause arm or leg pain, numbness and tingling. The material in the disc's nucleus pulposus can also cause inflammation, causing additional pain.

herniated disc relief

I also found a little video for you to understand:

3. Symptoms of lumbar disc herniation

Many people associate back pain with lumbar disc herniation. However, back pain does not have to be caused by a herniated lumbar disc. Symptoms of a herniated lumbar disc include the following:

1. Pain can extend to one or both legs;

Tingling pain in one or both legs;

3. Feeling muscle weakness in one leg or a specific part of both legs;

4. Loss of conditioning in one or both legs;

5. Temporary or persistent back pain (cough, body movement, sneezing, standing for a long time may aggravate symptoms);

6. Back muscle spasms;

7. Sciatica;

8. Bladder or bowel function problems;

9. Difficulty walking;

10. Physical dissonance.

The lumbar spineFrom l1 to l5 vertebraeComposition. Lumbar disc herniation in different vertebrae will cause related symptoms in different parts. See the figure below:

herniated disc relief

4. Diagnosis of lumbar disc herniation

If you feel that you may have a lumbar disc herniation, go to the hospital for diagnosis, the doctor will make the correct diagnosis for you.

5. Prevention of lumbar disc herniation (emphasis)

What action causes lumbar intervertebral disc to protrude easily? The answer is simple: the act of bending forward.As long as the body to avoid the wrong forward bending or often forward bending, you can prevent lumbar disc herniation:

1. Pay attention to the correct sitting posture, especially when driving or studying, do not often bend forward. In addition, pay attention to the correct standing posture, standing straight back, in a word: nothing to bend forward;

2. When jumping and landing, knees should be slightly bent, legs should not be completely straight;

3. Don't lift heavy objects by bending over (it is important to learn the correct hard pull);

4. Correct movements must be mastered before strength training. The following exercises (which involve possible bending of the lower back) can easily cause a herniated disc if not performed properly: belly rolls, sit-ups, leg lifts, bending barbell rowing, hard pulls, spinning, sun salutations (yoga), downward dog (yoga), and most of the other exercises in pilates.

Teach you a magic move, as long as practice every day, can prevent and alleviate lumbar disc herniation:

1. Find a long stick or pole and put it behind you. Make sure the stick touches the hips, middle back and back of the head.

2. Look ahead;

3. Practice at least 30 times a day.

Who can give birth to skill, often practice this movement, can develop a habit, at ordinary times when picking up socks or squat, will consciously prevent the waist bending forward.

herniated disc relief

6. Relief and treatment of lumbar disc herniation (important)

1. Surgical treatment, please consult the doctor for specific contents. Usually, if a patient has no relief from nonsurgical treatment for 6-12 weeks, the doctor will recommend surgery.

2. Non-surgical treatment, including physiotherapy, weight control, medication, etc. In this article, I recommend 4 actions to relieve and improve lumbar disc herniation (from Dr. Ken nakamura).

: when practicing the following movements, stop immediately if the pain becomes worse or extends to the legs.

Action 1: lie face down

After getting up in the morning, lie flat for a while in the position shown below.

herniated disc relief

Action 2: sphinx pose

Movements from yoga. Specific method baidu. Do it every 2 hours, 6-8 times at a time, and pause for 1-2 seconds at the top.

herniated disc relief

Move 3: cobras

Movements from yoga. Specific method baidu. Do it every 2 hours, 6-8 times at a time, and pause for 1-2 seconds at the top.

herniated disc relief

Movement four: stand posture bend and stretch

Elementary school students will do the action, the specific method of baidu. Do it every 2 hours, 6-8 times at a time, and pause for 1-2 seconds at the top.

herniated disc relief

7. Daily recommendations for patients with lumbar disc herniation

1. Avoid sitting for too long;

2. Avoid bending the waist frequently;

3. Avoid frequent rotation of the waist;

4. Avoid frequent strength training;

25 thoughts on “herniated disc exercises – Super popular science | herniation (Lumbar Herniated Disc)

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