herniated disc exercises – This is the way to work out

In our daily life, lumbar disc protrusion is a relatively common phenomenon, there are a lot of people have lumbar disc protrusion symptoms, then you know what the lumbar disc protrusion exercise methods? What causes the lumbar disc to protrude, you know the elderly lumbar disc to protrude to eat what food is beneficial to health, the next and small make up together to understand it.

The way to exercise the protruding lumbar disc

1, waist disc prominent exercise method

Step backward: step backward for 40 to 60 minutes a day. When walking back as far as possible, to walk after a little fatigue, in order not to aggravate the symptoms of the degree. In the exercise method of lumbar intervertebral disc herniation, regressive walk is the simplest and feasible.

Swimming: in many sports, swimming is more suitable for patients with lumbar disc herniation, is a good exercise method.

Supine pedal: supine bed, legs up like pedal bicycle shape. Every morning and evening, each time 10 to 15 minutes, this method is recommended by the majority of patients with lumbar disc herniation exercise method.

Pull-ups: people with good physical quality can do pull-ups on the single shoulder, people with poor physical quality can also hold the single shoulder feet hanging in the air for a while, hands tired rest for a while to do, a day repeatedly.

Abdominal muscle exercise: that is to do sit-ups, the same is to do 10 times every time, three times a day.

2, the mountain stand posture can treat lumbar disc protrusion

The inside of the feet is close to each other, the muscles of the legs are tightened, the tailbone is rolled inside, the pelvis is straight, the muscles of the buttock and abdomen are tightened, the shoulders move up from the front and then around, the arms are naturally placed on the side of the body, the lower jaw is slightly adducted horizontally, and the eyes look straight ahead. Had better rely on a wall to practice, let hind head spoon, double shoulder, double buttock, crus belly and calcaneal 9 dot contact metope.

3. Locust style can cure lumbar disc protrusion

When one leg is raised, iliac joint does not leave pad, go feeling gluteus muscle is intense tighten, quadriceps muscle sends force actively. After arms raises first finds the shoulder blade adduction feeling, when ten fingers clasp, usually the elbow joint has the hyperextension phenomenon certainly does not extend the arms.

4, arch can treat lumbar disc protrusion

Lie on your back, knees bent, knees a fist wide, hands on the side of the body under the pressure of the floor mat. With inhalation lift the buttocks until the lower jaw is attached to the clavicle. Hold 3 to 5 normal breaths and raise the heel, lowering the body slowly from the upper back as you exhale.

Causes the lumbar disc to protrude the reason

Clinically, the top four long-term causes include disc degeneration, injury, genetic factors and pregnancy. Although lumbar disc herniation is not a genetic disease, it is affected by genetic factors. If one parent has a lumbar disc herniation, the child is at increased risk. Weight gain during pregnancy, concentrated in the abdomen, increases the load on the lumbar spine. Trauma, physical activity, and playing golf can also put a lot of pressure on the disc.

Short-term triggers are direct triggers of lumbar disc herniation, and the following 5 are particularly noteworthy.

1. Increased abdominal pressure: severe cough will be caused when the disc protrudes between the waist, and forced defecation and other symptoms occur when constipation occurs.

2, improper waist posture: causes the waist between the plate prominent factor also is when the waist is in the flexion position, such as sudden rotation.

3. Sudden weight bearing: sudden disc protrusion caused by sudden weight bearing refers to the sudden increase of waist load when not fully prepared.

4, waist trauma: acute trauma can affect the fiber ring, cartilage plate and other structures, and promote the degeneration of the nucleus pulposus protrusion.

5. Occupational factors: such as long-term sitting and turbulence of the driver, it is easy to induce disc herniation.

Between old person waist dish outstanding eat what good

1, the elderly waist plate prominent to eat high-protein food

The protein quality of dried shrimp is good and the content is high. The fiber of fish is short, contain adipose little, flesh quality is fresh and tender, its protein digestibility is as high as 98%. These are the best sources of protein for older people. Elderly people need 3 servings of protein per day, and some protein sources should be replaced by beans and soy products (such as tofu and soy milk).

2, the elderly lumbar disc process to eat high-fiber food

Celery, mushrooms, vegetables, fruits, beans, potatoes and other food, are rich in fiber, should be absorbed every day (but not too greasy). Fiber has a certain adsorption effect on oil. If there is fiber in the stomach, the oil eaten is easy to be absorbed by fiber and come out with excrement.

3, diet should be based on fruits and vegetables

Vegetables put a little salt and oil cooked, eat rong drink soup; Drink more fresh juice, so that there is more cellulose and retain water, promote intestinal peristalsis, prevent constipation. Constipation may aggravate the scabies.

4. Add calcium, magnesium and zinc to your diet

Calcium-rich foods such as milk, beans, shrimp, kelp, etc., eat more fresh fruits and vegetables, eat a variety of diet, less cola drinks. If the amount is small, take some nutritional supplements.

Eat the food that contains vitamin c, be like milk, egg, pig liver, chicken liver, carrot, two orchid, spinach, lettuce, mango. Eat foods rich in vitamin c, such as seeds, lemons, grass xue, red dates, cauliflower, cabbage, potatoes, thatch melon, beans. Eat foods high in zinc, such as shellfish, lean meat, chicken, eggs, millet, wheat, eggplant, small flowers, corn.

5. Dietary taboos

No smoking alcohol, do not eat fat thick flavor, bitter cold, raw and cold food, eat more nutritious food, such as animal liver, kidney, kidney, mutton and date. Since high-fat foods are bad for blood circulation and nerve tissue, eat less. Cold food can cause severe inflammation of the lumbar spine during cold snap.

Conclusion:Through the article we know that the lumbar disc protruding exercise methods have regressive walk, pull up, swimming, etc., these methods can effectively alleviate the symptoms of lumbar disc protruding, in addition, when there is lumbar disc protruding you can eat some celery, mushrooms and other foods, because these foods contain a lot of dietary fiber, and). Fiber has a certain adsorption effect on oil. If there is fiber in the stomach, the oil eaten is easy to be absorbed by fiber and come out with excrement.

34 thoughts on “herniated disc exercises – This is the way to work out

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