Lumbar disc highlights the secret of self – healing exercise – pain healing | sciatica/lower back pain/back pain/severe back pain/lumbar spine/lower back/lumbar disc herniation/hip pain

Patients with lumbar disc herniation in remission can achieve self-rehabilitation and exercise, which can relieve pain. This method is not only suitable for patients with lumbar disc herniation to do self-rehabilitation exercise, but also has certain rehabilitation effects on lumbar muscle strain, lumbar small joint disorder and sacroiliac joint disease.

Method 1. Prepare posture for semi-push-ups: lie on your stomach, place your hands on both sides of your shoulders, palms down, and relax your whole body. Main point of action: with two hip ministry is fulcrum, double upper limb supports body upside forcibly gradually, make lumbar spine hind extend. Wait until your arms are completely straight, then pause for a moment, then release the tension and return to the ready position. Efficacy: relieve tension of lumbar muscles and improve physiological curvature of lumbar spine. Indications: lumbar disc herniation in remission, lumbar muscle strain, posterior sacroiliac joint dislocation, lumbar deformity. Notes: in the acute stage of lumbar disc herniation, anterior sacroiliac joint dislocation, lumbar spondylolisthesis, lower back pain.

Method 2. Prepare posture by stretching the waist: lie on the stomach with bent knees, extend both arms forward, palms down, and relax the whole body. Key point: two arms move back along the bed, elbow joint flexion, elbow knee as a fulcrum, shoulder hip as the axis, support the body, at the same time bend the hip to the limit, hips sit back, waist back arch. After stopping a moment slightly, make body center of gravity forward shift, waist is downward, double elbow arm moves before bed, make spinal column from waist to back, neck extend successively, the body falls back to restore prepare posture. Efficacy: adjust the flexion and extension of the spine, restore physiological bending, relax the back and waist muscles, relieve the back pain, and improve the range of motion of shoulder, elbow, hip and knee. Indications: lumbar disc herniation in remission, lumbar muscle strain, lumbar back muscle fasciitis, facet syndrome, sacroiliac arthritis and other diseases. Notes: it is not allowed for osteoporosis, lumbar compression fracture, lumbar spondylolisthesis, pedicle fracture and severe back pain.

Method three, straight leg raises prepares the posture: supine position, the lower limbs unbend, both hands place in the body side, the palm is downward, the whole body relaxes. Main point of action: one side lower extremity slowly raises in the knee joint extension condition, when raises to the maximum limit, stabilizes for a moment, then slowly drops, recovers to the prepared posture. It can be operated on one side of the body or alternately on both sides. Efficacy: relieves lumbago, relieves numbness of lower limbs, and restores psoas muscle and strength of lower limbs. Indications: lumbar disc herniation in remission, lumbar muscle strain, sacroiliac arthritis and other diseases. Caution: patients with acute lumbar disc herniation, acute lumbar sprain and lumbar synovial incarceration should use with caution.

Method 4, cushion fist poses the hip to prepare the posture: supine position, the knee bends the hip, the two legs together. Double foot palms on the bed, both hands clenched on the lumbar spine on both sides (fist back up, show the fingers, middle finger, ring finger metacarpophalangeal joints dorsal contact with the lumbar vertical spinal muscle). Key point of action: the lower limbs swing from side to side with active power, so that the two fists on both sides of the waist form local pressure and stimulation on the waist and local acupuncture points. During the swing, the two fists can be moved up and down as needed to adjust the stimulation position. This method may also be used unilaterally. Efficacy: relieve the symptoms of lumbar stiffness, relieve the pain in the lower back, adjust the disorder of the small joints in the lumbosacral region, etc. Indications: remission of lumbar disc herniation, posterior sacroiliac joint dislocation, lumbar muscle strain, third lumbar transverse process syndrome.

Notes: patients with lumbar tuberculosis, lumbar disc herniation and acute lumbar sprain should not be allowed.

Method 5, hip movement waist preparation posture: supine position, one side of the upper limb elbow flexion shoulder on the back of the pillow, the other side of the arm straight, both lower limbs straight and relax. Action: bend and bend the lower extremities at the ipsilateral side behind the head, extend and extend the hips to the maximum extent, then bend and bend the hips and slightly rotate the hips, so that the hips get circular movement. Can operate alternately on both sides, also can operate alone on one side. Efficacy: improve the range of motion of hip joint, increase the strength of lumbar muscles on the same side, restore the external balance of muscles, and improve the symptoms of low back pain. Indications: lumbar disc herniation in remission, lumbar muscle strain, sciatica, gluteal epithelial neuritis and other diseases. Caution: use with caution in patients with severe hip pain, acute lumbar sprain, hip dislocation, iliotibial band injury.

Method 6. Preparation posture for side punch: supination position (take left side punch as an example), left upper limb extension on the side of the body, left lower limb extension and relaxation, right upper limb elbow flexion and fist making, right lower limb hip flexion and knee bending, foot palms on the bed surface. Main point of action: right fist through the left side of the body to hit, while punching to drive the body to the left side of the twist, right foot is to step on the bed power, when the power of the fist hit all, stop for a moment, and then the body right turn, homeopathy back to hit the right fist, restore ready posture. Same thing on the right. Efficacy: relieve the pain in the waist, improve the tension of the lumbar muscles, and increase the lumbar motion. Indications: lumbar disc herniation in remission, lumbar muscle strain, lumbar back muscle fasciitis, lumbar synovial incarceration and other diseases. Notes: the acute phase of lumbar disc herniation, acute lumbar sprain and other prohibited.

Method 7, brace body shock waist

Posture: lie on your back with your hands at your sides, palms down, hips bent and palms on the bed. Key points: push your arms up slightly to move your waist and hips 3 ~ 125px away from the bed. Stop for a moment and relax your waist and hips so that they naturally fall on the bed and shake your waist. Efficacy: release adhesion, adjust small joint disorder of spine, relieve lower waist numbness. Indications: lumbar disc herniation remission period, lumbar facet joint disorders and other diseases. Notes: lumbar tuberculosis, tumor, severe osteoporosis, bone growth should not be allowed.

Method 8. Feiyan water preparation posture: prone position, both arms flat on both sides of the body, lower limbs straight. Main point of action: it is support point with abdomen, after double lower limbs does his best, extend while, head and body go up half do his best to lift, resemble swallow water same, common name "two ends become warping". This action can be repeated several times. Due to greater difficulty, should be appropriate to practice. Efficacy: enhance the muscle strength of the waist and back, reduce the stress on the muscles, ligaments, small joints and intervertebral discs, and restore the coordination and balance of the soft tissues around the waist. Indications: lumbar disc herniation in remission, lumbar muscle strain, posterior sacroiliac joint dislocation, etc. Notes: it is not allowed for severe low back pain, limited lumbar movement, posterior lumbar arch, anterior sacroiliac joint dislocation

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23 thoughts on “Lumbar disc highlights the secret of self – healing exercise – pain healing | sciatica/lower back pain/back pain/severe back pain/lumbar spine/lower back/lumbar disc herniation/hip pain

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