How to relieve sciatic nerve pain? Seven minutes of movement can help, and diet is just as important – AllPainHealing | sciatica/sciatic nerve pain/sciatic nerve

Guide: do you suffer from sciatica? Do you know what sciatic pain is? This is a stabbing pain that can appear in your waist, back, hips and legs. It's a nightmare for those with the condition, and many are willing to resort to invasive surgery to get rid of him. But more than 75 percent of the time, it's not even necessary. To combat sciatic pain, take a look at the seven minute nerve pain relief exercise.

how to get relief from backache

Of course, before starting this short exercise program, don't forget to consult your doctor, especially if you are pregnant and I have a serious or chronic illness. Only your doctor can tell you whether your body can afford the exercise and what improvements you can add to make it more suitable for you.

how to get relief from backache

If you really enjoy these exercises, you should definitely try yoga.

how to get relief from backache

First, it helps relieve sciatic pain. In addition, practicing yoga regularly can help your body function more smoothly, reducing your chances of falling into positions that can aggravate sciatica, according to James conson, Ph.D., a psychologist at the comprehensive pain center at the health and science university of Chicago. So if you've never tried yoga before, it's definitely time to go for it, because it's also good for your body and mental health.

Now let's get started. You can also use a yoga mat or simply place a blanket on a flat surface. Don't forget to close all the Windows and doors so there is no airflow and make sure it's not too cold in the room.

how to get relief from backache

Nutrition and weight loss expert yuri elkham says eye stretch is one of the most effective exercises you can do to relieve sciatic nerve pain. So why don't you give it a try?

how to get relief from backache

Lie on your back with your knees bent, then lift your right leg and place your right ankle on your left thigh. Wrap your hands around the back of your left thigh and pull it toward your body.

how to get relief from backache

Hold this position for at least 30 seconds without lifting your head and do two to three reps on each leg for maximum results.

how to get relief from backache

For this you keep your knees bent and lie on your back, but this time your arms are next to your body.

how to get relief from backache

For this exercise, you need a tennis ball, lying on top of it, with it under half of your hips, and then gently move to find the painful area. When you find it, just place your body on the ball and press it carefully for about 30 to 60 seconds.

how to get relief from backache

You can also scroll up and down in this area, and then try to find another point with the same pain and do the same movement.

However, while rolling the ball, avoid the area of the spine and stop immediately if you feel severe pain. Repeat once or twice a day for optimal results. Five to ten minutes in a row.

how to get relief from backache

The first is actually a yoga pose, known as the "half fish king," which not only relieves sciatica, but also energizes the spine, stimulates the liver and kidneys, and provides good stretching for the muscles.

how to get relief from backache

So sit on the floor with your bent legs in front of you and start exercising.

how to get relief from backache

Depend on the left leg, right leg on the left thigh, moving legs still bend, unbend arm and lower it to the floor now bend your left arm at the elbow, and put it on his right knee, will be completed the head and the body gently twist to the right, like a pretzel maintain this pose about thirty seconds, and then repeat the same action for your left leg.

how to get relief from backache

how to get relief from backache

Sit in a chair with your left ankle on your right knee, then carefully lean forward while keeping your back straight. Hold this position for ten breaths, then return to your starting position. Repeat this exercise five times with each leg. You need to move your butt and stick to the last few times.

how to get relief from backache

To do our first standing workout, you must place one foot on a surface as high as a chair or table while keeping your leg and toes straight.

how to get relief from backache

From this position, gently extend the leg as close as you can until you feel significant resistance in the thigh. Hold this position for 30 seconds. Without raising the thigh. Then return to your starting position and don't forget to repeat this exercise two or three times with each leg.

how to get relief from backache

Complete the workout and eliminate sciatic nerve pain completely, bend the left leg and place it on the elevated surface again

how to get relief from backache

Take a small step back with your right leg, gently stretching as close as possible to your left leg, and hold the breath in this position.

how to get relief from backache

Repeat the same thing for the other leg and you're done.

Over time, you'll see the pain in your back, hips, and legs go away, and as an added bonus, your hips will have more flexibility and better range of motion, which is a win-win.

One way is to use essential oils such as ginger oil or peppermint oil. Regarding the method that will be used, you must add four drops of essential oil to a tablespoon of coconut oil mixture and apply the final mixture to the affected area, which will have a powerful soothing and anesthetic effect that can quickly relieve pain.

how to get relief from backache

Peppermint formula is exactly the same and is also known as the miracle formula for sciatica because of its anti-inflammatory and pain-relieving properties.

A study by Italian researchers confirms that regular vitamin d intake can help treat sciatica. Experts also add vitamin b12 and c to your diet, so be sure to eat foods rich in these elements to stay healthy.

how to get relief from backache

The best products for vitamin d are salmon, oysters, egg yolks and mushrooms. Vitamin b12, to name a few, is found in large quantities in beef, tuna and dairy products.

how to get relief from backache

To boost your life's vitamin c, add field, yellow, chili, parsley, kiwi, broccoli and lemon to your diet.

Every day to make a cup of celery juice, also will be a wonderful thing to happen, just pick up some fresh celery, cutting water, then put everything in a blender, ready after the fruit with a little honey, drink at least twice a day, celery, can immediately alleviate pain and inflammation, which is required for any people with sciatica.

Pay attention to your posture first, because it can determine your sciatic state.

how to get relief from backache

I can do that. If you work in an office and usually spend most of your workday sitting, make sure you do some light exercise. Stand every 20 minutes to relieve the pressure on your back. Basically, the more active your lifestyle, the better, but if it doesn't work and things slowly and steadily spiral out of control, make sure you see a doctor as soon as possible.

how to get relief from backache

Do you know of any other techniques for relieving sciatic pain? Let us know in the comments section below, and don't forget to give this video a like to share with your friends, then click subscribe, always follow the amount of life.

Xiaobing is a fitness fan of scientific practice school, maybe not the best, but willing to share more scientific fitness concept and life concept to everyone.

Thank you for watching this article, your comment thumb up retweet is the biggest support for small series, in addition, if you want to reprint, please note from the author "fitness food class". People who are willing to work hard have a good body.

how to get relief from backache

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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Lumbar intervertebral disc is herniated, vertebral canal is narrow, how should take exercise? Do you really know? See experts understand – pain healing | herniated disc/lumbar spine/lower back/lumbar disc herniation/spinal stenosis

Patients with lumbar spinal stenosis and lumbar disc herniation may experience pain in their lower back and legs, and in severe cases, even weakness in their lower limbs. Patients with mobility problems, mainly when standing or walking, may have more pain. Squatting or sitting down can relieve the pain. Although it is difficult to move, it does not prevent patients from exercising. Exercise does help. However, exercise for patients must be done carefully to avoid excessive exercise that may cause damage to their lumbar vertebrae, leading to deterioration and aggravation of the disease.

Lumbar disc herniation, spinal canal stricture, this should be to need to do ct or it is nuclear magnetism, and the description above report sheet of these two examination, this cannot express diagnose is disease of lumbar disc herniation and spinal canal stricture, can have symptom, also can do not have any symptom of course, whether can exercise is different actually!

So why does it happen at the same time?

Many people may wonder, why do we report lumbar disc herniation and spinal canal stenosis, others only lumbar disc herniation?

There are many reasons for spinal canal stenosis. For spinal canal stenosis caused by lumbar disc herniation, there are two cases. One may be the protrusion is too large, and the other may be the birth canal diameter is relatively small.

We can analyze it from the symptoms

It's usually based on the symptoms, whether it's a herniated disc, or whether it's a lumbar spinal stenosis, and that's the first thing we do:

If there is intermittent claudication, due to pain in the lower back, must rest before you can continue to walk, this is to consider the lumbar disc herniation caused by.

If only intermittent claudication, which is a symptom of bilateral lower limb symmetry, walks the same distance, then it is necessary to squat for rest, and can walk the same distance after remission, which is to consider spinal stenosis.

How to put exercise in perspective:

In fact, both lumbar disc herniation and lumbar spinal stenosis need to see a doctor for timely treatment, especially for spinal canal stenosis. The effect of exercise is very poor, and the recovery of lumbar disc herniation is mostly the self-healing ability of the body, so exercise plays a very small role.

There are probably a lot of people who say, "I just exercise." Of course, this is understandable, but there are many people just rest the symptoms may have disappeared, can only say that in the process of self-healing, is exercise, of course, exercise to improve our physical quality, must be helpful.

Here's how we do it right:

1. Leg lift:

The hamstring and quadriceps muscles can be exercised by straightening the legs and raising them, which is helpful for patients' improvement. The patient can lie flat on the bed, then alternately raise and lower his or her legs. Repeat several times. When you lift your legs, lower legs and upper body can be at right angles.

2. Lying on your side:

Piriformis muscle contraction, lateral position is one of the exercises for patients with lumbar spinal stenosis. The patient may lie on his or her side on the bed, and the upper leg may be slowly raised. The legs should be raised at right angles to each other, alternately. This method can help lower extremity abductor muscle group and hip get certain exercise.

3. Half-position sit-ups:

This will help strengthen your lumbar abs. Lie on one's back on one's knees, close buttock to close abdomen, waist is flat reach the floor, raise one's head slowly to lift shoulder to leave the floor, and waist should be flat reach the floor. Hold for a few seconds and copy back into place. Relax and repeat. If you have successfully completed 10 times, lift your back further after lifting your shoulders. When you start to practice, you will be able to resist the help of things, and when your abs are strengthened, you can remove them. Do not jerk more than you can handle to increase height or frequency. Do it gently and smoothly.

4. Seated forward bend:

This will strengthen your lower back and stretch your hamstrings. On a hard chair, place your feet as flat as possible on the floor, with your knees no more than 12 inches apart and your arms at the knees of your body. Close the hips and stomach so that the waist is flat on the back of the chair. Bend your upper body forward so that your head is between your knees and your hands touch the ground. Bend forward as much as possible, holding for a few seconds, then slowly straighten your waist and extend to the starting position. Relax and repeat. –

5. Early exercise:

In the early stage of patients with lumbar spinal stenosis, some early exercises can also be carried out to relieve the spasm of their own lumbar muscles, widen the space between the spine, relieve the pressure on the disc, and allow the protruded intervertebral disc to retract and restore.

6. Post-workout:

Recumbent type lumbar back muscle exercise machine can help to train their own lumbar back extensor, lower extremity exercise machine can effectively help exercise lower extremity muscle strength.


Actually to the protection of the lumbar spine and lumbar, lumbar muscles strength enhancement, perhaps can effectively reduce the risk of injury, can reduce the symptoms of with under state, should be at the time of we don't have any symptoms, exercise their own body to improve their physical quality, rather than after onset, constantly thinking about exercise for rehabilitation, it only can be used as an auxiliary, and the strength of the hold good exercise.

Lumbar disc herniation how to treat, ask diagnosis, image, check body these foundation cannot ignore! – pain healing | lower back pain/back pain/sciatic nerve/leg pain/lower back/back pain and leg pain/disc degeneration/lumbar disc herniation

To each patient more careful, more patience, more responsibility. May my smile be a ray of warm sunshine in your pain.

Is lumbar disc prolapse at present and many of the quality of life conditions, was upset because this question is because if there is no suitable scheme for symptoms to analysis to deal with, is mentioned just to take the treatment of lumbar disc prolapse, recovery rate is not high, often times attempt leads to patients' lost confidence, and the conventional treatment of western medicine hospital medicine mainly, minimally invasive surgery, patients with the latter price is too high also dare not easily to try. Write down what I usually do today!

So how should undertake the treatment ability of lumbar disc herniation is a bit better? First must be resistant to his temper, to do a detailed interrogation and examination, analysis of symptom is a problem caused by which parts, then the method to take (and to relieve symptoms caused by radiation pain points, this will increase the rate of recovery, the doctor is different from other industries, not the pursuit of quantity to the pursuit of quality, see 100 patients recovered 10 a day, less rehabilitation accepts 10 a day, meaning more!

What does an interview involve?

1. Name, gender, nothing to say further!

2. Age. The degree of spinal degeneration varies in different age groups. It is normal for older people to have bone hyperplasia and disc degeneration without causing symptoms.

3. Professional, is very important, the pain of lumbar disc prolapse produce a lot from the work, such as a stevedore, long distance drivers, the former more trauma, the latter is more bad long-term accumulation, we have to from his regular habit to analyze his most easy to damage of the muscle group, pointed out that he lives in the wrong place, even reduce the similar problems from happening again.

4. If the time of pain is short, the recovery time will be relatively short, because there will be fewer secondary problems caused by pain, which is relatively easy to deal with. For example, in a patient with chronic lumbar disc herniation, there may be tension and tenderness in the muscles due to chronic pain, asymmetric muscle strength on both sides that may cause strain of the psoas, or chronic radiating pain in the hips and legs that may cause problems with the piriformis or gluteus medius in the buttocks.

5. The trigger of pain, which is also important, can help doctors determine whether it is an acute trauma. Or is it a gradual accumulation that happens to happen that the last straw that breaks the camel's back causes symptoms. The acute one only needs to deal with the recent problems and can be improved soon. The lumbar disc herniation caused by gradual accumulation should be analyzed from his living habits in a comprehensive way to find, remove and correct.

6. Medical history: have you ever had any back pain before? The injury may not have occurred at that time, and the symptoms caused now may be related to it. Should also consider whether patients with diabetes, serious heart disease, infectious diseases, etc., although there is no direct relationship with the lumbar disc, but diabetes will affect the recovery time, serious heart disease some methods can not be used, infectious diseases to prevent.

7. What kind of treatment have you done? After surgery, it is definitely different from those who have not had surgery.

Ct and mri are necessary

It is necessary to do a ct or mri of lumbar disc herniation in order to further diagnose the size of lumbar disc herniation and the compression of dural sac and nerve root. The most important point is to exclude some serious diseases that may cause the same lumbago and leg pain, such as tumor inside spinal canal, lumbar vertebra tuberculosis, serious osteoporosis and so on, or when checking the body may also exist a certain risk. Of course, if the symptoms do not conform to the manifestations of lumbar disc herniation, especially only low back pain, such as clear facet joint disorder caused by the symptoms, direct manipulation can be corrected, can not do ct.

Physical examination is the most important!

1. No physical examination doctor is not a good doctor, especially in terms of sports system rehabilitation, if a doctor tells you, lumbar disc prolapse he don't even have a body check, will recommend you to take medicine or plaster, or look at the images suggest you or minimally invasive surgery, regardless of the doctor technology is good, must be an irresponsible! Physical examination of lumbar disc herniation is not a substitute for ct, mri or emg.

2. Physical examination can tell us the core location of lumbar disc herniation pain, identify some diseases of lower back pain and leg pain, reduce the chance of misdiagnosis, find the key points of recovery, and then remove these pain points and radiating points, this kind of recovery will be more stable.

3. How to do physical examination? Probably many people immediately think of the straight leg-raising test, but I said is not the body, the body while it is possible to provide further information to confirm, but not clear, because many people do test negative, but there is still a lumbar intervertebral disc protrusion, for example, often practice yoga is generally won't appear the straight leg-raising positive.

4. The physical examination I must do is mainly to consider the lumbar disc herniation after the diagnosis and imaging examination exclude other problems. First of all, patients are asked to lie on their stomach and open about 2cm between the upper and lower spines of the corresponding discs in the waist. Pressure is applied to see whether pain and radiation sensation corresponding to normal symptoms can be generated. If there is pain, it can be diagnosed and then the radiative pain can be relieved by "actual reduction". If there is no tenderness, even if the symptoms are consistent, ct also has lumbar disc herniation, and it cannot be immediately diagnosed as lumbar disc herniation. To check whether there is tenderness and radiating pain in the buttocks corresponding to the normal symptoms, if it appears in the buttocks, then it is necessary to remove the painful point in the buttocks and the compression stimulation of the sciatic nerve. Both sides can be pressed with the same force to analyze whether it is pain or routine tenderness. Both tenderness and radiative pain should be treated together, or only partial relief of symptoms may result in no further progress.

5. There is also a part of one of the early time due to the strain, the waist muscles strength can't penetrate the deep highlight and tenderness of nerve root stimulation of nucleus pulposus, relax the waist muscle can go ahead, after all, the waist muscle tension and we need to restore a key, relax in the early part of the body from radiation feeling of patients will be peace when the corresponding symptoms, then just like ordinary patients.

6. If the patient only has pain in the lower back and legs, and no tenderness or tenderness symptoms do not correspond to feelings at times, then I suggest that the patient should not rush to diagnose lumbar disc herniation and blindly treat according to lumbar disc herniation. Should let a patient inspect a few doctors more, diagnose the symptom that what respect reason causes first, respect a patient namely respect oneself, cannot find the reason to talk about what treatment?

Nature is always "one thing falls into one thing", there is it has its grams. Lumbar disc herniation is not a terminal disease, must be able to recover, after recovery also want to love themselves well, the body is the basis of everything, when young to give up health to obtain wealth, when old to give up all wealth to restore health!

Lumbar disc herniation does more harm than good – pain healing | back pain/sciatic nerve pain/sciatic nerve/chronic back pain/backache/nerve pain/lumbar disc herniation/pain relief/back pain and

Xiao zhang, 30 years old, was diagnosed with lumbar disc herniation for 2 months. After comprehensive treatment with traditional Chinese medicine, the pain was relieved and his condition was improved. A few days ago, he heard from his neighbor that practicing walking backwards can cure lumbar disc herniation, so he tried to walk backwards. However, he was accidentally tripped by the manhole cover when he just walked a certain way. His back pain suddenly increased and it was more difficult to walk.

Lumbar disc herniation is a common disease, good hair in young people, and lumbar sprain or chronic strain related. The protruding interdisc tissue compresses the nerve, together with the local inflammatory response stimulation, can cause the violent sciatic nerve pain symptom, often manifests for the low back pain and one side or two side's lower limbs string hemp pain, affects the patient seriously the daily life and the work. The treatment methods are generally comprehensive, including bed rest, physiotherapy, massage, acupuncture and medicine, etc. In the acute phase, bed rest is required for 3-4 weeks. Indeed, suffering from lumbar disc herniation, the average person is very painful, patients often try to find a cure. Often hear a patient ask in orthopedic outpatient service, whether to need practice to walk backward?

Walking backwards is a kind of fashionable body-building exercise, which consumes more energy than walking and jogging, and has obvious exercise effect on waist, hip and leg muscles. When walking backwards, the waist should be straight or slightly backward, so that the spine and lumbar back muscles will bear greater than usual gravity and exercise force, so that forward walking can not be fully active spine and back muscles by exercise, conducive to smooth qi and blood. For those who work or study at their desks all day, this method can effectively eliminate fatigue and backache. Studies have shown that middle-aged and elderly people with chronic back pain will feel comfortable and relaxed after walking backwards every time.

Since walking backwards is equal to "blind walking", there will be some danger. Although walking backwards is one of the better exercise methods for normal people, it is easy to fall down, traffic accident and other accidents if we do not choose the route or place and do not have the accompanying protective measures. For patients with lumbar disc herniation, strict bed rest is required in the acute phase, and blindly practicing walking backwards is not in line with the treatment principle of this disease, and the pain of practicing walking backwards is not alleviated, if accidentally fell to the sprain waist, it will aggravate the disease, the loss outweighs the gain.

For patients with pain relief until recovery period after treatment, in addition to continue appropriate bed rest, and actively carry out lumbar and back, leg exercise, such as feiyan water, arch bridge style, supine leg lift, kick air force enhancement, and so on, to practice step by step, in order to consolidate the effect, restore muscle function. In a word, choose exercise method everyday should be carried out under the guidance of the doctor, otherwise the gain does not outweigh the loss.

Herniated disc, can you still practice yoga? – pain healing | herniated disc/lumbar disc herniation/cervical disc herniation

Lumbar disc herniation? Or cervical disc herniation? Is it during the onset? Or has it gone away or is it not? Different condition, whether can practice yoga is different.

Symptomatic period

Whether it is cervical disc herniation or lumbar disc herniation, when there are symptoms, it is not recommended to do yoga practice, especially the symptoms are heavier, or in doing yoga some postures will appear when the body discomfort, do not do, very likely to lead to re-injury.

No symptoms

If you have ever had cervical vertebra, lumbar disc herniation, has recovered, or just do the imaging found that there is a disc herniation, never come on, this condition and no protrusion of people's quality of life is not very different, you can practice yoga, but, it is better to be under the guidance of the teacher.

Essential knowledge of yoga

Want to learn yoga, in addition to find a good teacher, suggested that the read more about human anatomy and movement anatomy, combined with yoga, to breakthrough the bottleneck practice, avoid sports injury, improve their level of yoga and skills are of great help, yoga exercise must warm up before, be sure to warm up, be sure to warm up.

Lumbar intervertebral disc herniation, how to see an expert wonderful treat – pain healing | back pain/herniated disc/leg pain/severe back pain/lumbar spine/lower back/disc degeneration/lumbar disc herniation/spinal stenosis/lumbar spinal stenosis

Nowadays, lumbar disc herniation has become a high incidence, and for many patients, it can be alleviated by regular conservative treatment.

But also have a part of the person to protrude heavier, especially free type lumbar intervertebral disc is protruded, often bad through conservative treatment effect, need operation to treat at this time.

In the past, people are very afraid of surgery, from the psychological think that surgery is "major surgery".

However, with the development of intervertebral foraminal technology, lumbar disc surgery has become increasingly minimally invasive, patients with lumbar disc herniation do not have to worry about a major surgery.

Pain in the lower back and legs can be easily relieved by making a small 7mm hole in the body surface, inserting a 6.5mm diameter channel into the surface of the herniated disc and removing the herniated disc by grasping the forceps.

Intervertebral foramina was pioneered in 1999 by professor Anthony yeung of the United States (young's technique) and developed in 2002 by professor Thomas hoog land of the German spinal surgery society. As early as in 2008, he shengsheng, director of the second department of orthopedics (spine) of shenzhen hospital of traditional Chinese medicine, took the lead in the treatment of lumbar intervertebral foramen for lumbar intervertebral protrusion and lumbar spinal stenosis. In 2010, he was the first to adopt endoscopic technique in the treatment of high lumbar disc herniation, which was first reported in the Chinese journal of bone injury.

After a long period of clinical practice, any director of the success for the treatment of lumbar intervertebral foramen mirror, the side of the lower lumbar spine, the central type lumbar intervertebral disc protrusion and central type lumbar intervertebral disc protrusion of lumbar intervertebral, high pass lumbar intervertebral disc protrusion, hernia lumbar intervertebral disc protrusion, recurrent lumbar intervertebral disc protrusion, adolescent lumbar intervertebral disc protrusion, multiple segmental lumbar intervertebral disc protrusion percutaneous endoscopic precision decompression in the treatment of degenerative lumbar spine stenosis disease, before and after the successful completion of the intervertebral foramen surgery more than 5000 units, has accumulated rich experience in operation.

Especially for extreme type prolapse of lumbar, lumbar disc prolapse with hole mirror surgical treatment difficulty is very big, the risk is extremely high, many doctors to stay at a respectful distance from sb, some doctors choose to open surgery directly screw rod fixation treatment, any director in the success of the intervertebral foramen in the treatment, on the basis of free type lumbar disc is successfully carried out in recent years, extreme free type lumbar intervertebral foramen mirror treatment high emergence, achieved good effect.

Recently, group 1 of spine, department 2 of shenzhen hospital of traditional Chinese medicine applied spinal endoscopy through interlamellar approach to treat extremely severe prolapsed lumbar lumbar disc herniation, and achieved good surgical results.

Uncle liu recovered through minimally invasive surgery

Let's see his recovery story

Uncle liu, 69 years old, was treated in shenzhen hospital of traditional Chinese medicine for severe back pain and radiating pain in the right lower limb for 2 years.

Since he was diagnosed with lumbar disc herniation two years ago, he has been suffering from pain in his lower back and legs repeatedly due to the fear of surgical treatment.

A week ago, because back pain, right leg pain is unbearable, they came to shenzhen hospital of traditional Chinese medicine to find any sublimation director seeking minimally invasive surgery.

Because uncle liu's lumbar disc herniation is a very severe prolapse type of lumbar disc herniation, minimally invasive intervertebral forceps surgery is very difficult to treat, and the risk is unusual.

After careful consideration and discussion, the minimally invasive spinal team led by director he sublimation finally decided to boldly attempt to extract the 4-5 extremely severe prolapsed lumbar nucleus pulposus tissue under spinal endoscopy through the interlaminal approach.

Preoperative magnetic resonance imaging (mri) revealed a very severe downward dissociation of the lumbar 4/5 disc

During the operation, free nucleus pulposus tissue was successfully extracted through the interlamellar approach

Mass of free nucleus pulposus tissue

Preoperative (left) and postoperative (right) comparison showed that the free nucleus pulposus tissue was removed clean

Postoperative right lower limb pain disappeared, straight leg elevation can be immediately elevated

In recent years,Department 2, shenzhen hospital of traditional Chinese medicine (spine)Under the leadership of director he, the operation quantity of intervertebral foramen has been increasing continuously for several years.

In order to further improve the surgical technology and exchange experience, director he has been to Germany, the United States, Malaysia and other major cities in China since 2016 to exchange and learn about the intervertebral foramen technology, which has won wide appreciation from colleagues at home and abroad.


Invited to the Atlantic spine center of the United States for exchange and study

Invited to Malaysia for exchange study

Study abroad

Currently, the minimally invasive technique of lumbar intervertebral foramen represents a new concept of minimally invasive spinal surgery, which can perform disc herniation, intervertebral foramen formation and fiber ring repair at all levels from the cervical vertebra to the l5 s 1, he said. The satisfactory effect of the operation can reach 95%.

Because of its many advantages, the international field of minimally invasive spine surgery has been recognized as the leading role of intervertebral foramen in this field. In the future, with the continuous development of new instruments, advanced imaging equipment and sophisticated robot system, intervertebral foramen is expected to promote a new revolution of minimally invasive spinal surgery.

Xinglin jun reminds everyone again

Seek immediate medical attention for minor ailments

Choose a reasonable treatment according to your doctor's advice

Don't neglect

Small ailments become big problems

What sublimation

Director, chief physician, professor and doctoral supervisor of the second department of orthopedics (spine) of shenzhen hospital of traditional Chinese medicine. Europe and the United States, visiting scholar of minimally invasive spine, spine minimally invasive expert committee of the standing committee of China association of Chinese medicine, orthopedics branch committee member of China association of Chinese medicine, combined Chinese and western medicine society of China orthopedics branch of intervertebral disc degeneration and restoration expert committee, deputy director of the committee, the Chinese society of traditional Chinese and western medicine combined with the orthopaedic endoscopic minimally invasive spine group of the standing committee, the Chinese society of traditional Chinese and western medicine combined with spinal medicine professional committee, China international exchange association for the advancement of health care spinal endoscope, rehabilitation medicine association of guangdong province spinal pain and endoscopic technology professional committee, deputy director of the committee, Combine traditional Chinese and western medicine in guangdong province institute of orthopaedics minimally invasive professional committee of the standing committee, guangdong combine traditional Chinese and western medicine academy spinal medicine professional committee of the standing committee, spine surgery branch of guangdong medical association members, traditional Chinese medicine doctor association orthopedic surgeon branch committee of guangdong province, shenzhen to learn the professional committee member, deputy chairman, osteoporosis of shenzhen federation of Chinese medicine professional committee vice chairman, medical tube center spine quality control center of shenzhen, shenzhen orthopaedic society of spinal committee member, the shenzhen minimally invasive spine group deputy team leader.

He led the project of "clinical research on the treatment of thoracic and lumbar vertebra compression fracture by over-extension traction and elastic compression", which won the second prize of science and technology progress of Chinese association of traditional Chinese medicine (201002-35 lc-39-r-oi), and won the title of "guo chunyuan type good doctor" in China, "excellent doctor of traditional Chinese medicine of shenzhen", and "top ten medical workers" of shenzhen hospital of traditional Chinese medicine.

He is skilled in the treatment of difficult diseases in orthopedics and traumatology, spinal cord and related diseases, osteoporosis. She is good at spinal surgery, minimally invasive surgery for lumbar disc herniation and spinal stenosis by percutaneous foraminal foraminal (peld), minimally invasive treatment for cervical and lumbar degenerative diseases by med, surgical treatment for spinal and spinal nerve injury, correction of spinal deformity, minimally invasive treatment for osteoporotic vertebral fracture, etc. He has published 2 sci papers (spine1) and more than 40 professional papers.

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23 years old beauty yoga instructor disc herniation is serious, fortunately send a doctor in time, otherwise will be paralyzed! cars only – null | herniated disc/lower back/lumbar disc herniation/herniated disc/lower back/lumbar disc herniation

"I'm a yoga teacher, and I don't do much other than yoga." "Xiao jing said doubtfully.

"No wonder." Doctors told xiao jing that she had a severe disc herniation that had reached the stage of surgery.A herniated disc compresses a nerve, causing pain and numbness in the lower back. If not timely detection and timely treatment, the consequences are very serious, is likely to progress into the lower body paralysis.

Under the guidance of the doctor, little jing asked for sick leave and temporarily stopped her yoga teaching. She rested on her latex mattress at home and assisted physical therapy and medication to relieve the pain. At the same time, she assisted some exercises of lumbar and back muscles to maintain her spine to promote recovery. A month later, xiao jing's condition improved a lot, and her pain and numbness disappeared.

Excessive intervertebral disc "stress"

In yoga, there are some forward bends that overstretch and challenge flexibility. "I don't know how many times I have repeated these postures. I used to think it would be nice to practice these postures and improve my level.

According to introducing, intervertebral disc is located between the vertebra of human body, show elliptic, have inside and outside two. The outer layer is a tough ring of fibers and the inner layer is a soft nucleus pulposus. These discs act like spring pads, cushioning pressure and helping the spine flex freely. Together with the muscles around the spine, they protect the spine from all kinds of stress.

Jing is a yoga instructorAs a result of long-term overstretch action, repeatedly on the disc caused by squeezing, over time, the disc due to "great pressure" and deformationA small portion of the soft nucleus pulposus protruded from the torn annulus fibrosus and squeezed into the spinal canal, causing adjacent spinal nerves to be compressed and stimulated, causing local pain, limited activity and other symptoms.

Several types of people are not suited to yoga

Yoga has become popular among urban women in recent years, but according to the us consumer product safety commission, there are about 5,500 cases of injury caused by yoga in an average year. It may not seem like much, but another statistic suggests that only 2 out of every 10,000 yoga injuries are reported and counted.

In the orthopedic sports trauma clinic of a hospital of zhejiang university, the data showed that about 3-4 cases were caused by the average monthly visit to yoga. So far, I've seen himMore than a hundred cases of yoga injuries.In recent years, middle-aged and elderly patients are on the rise.Ligament strain, knee and shoulder joint injury, cartilage tear, Achilles tendon tear and lumbar disc herniation are common yoga injuries clinically, while muscle strain is more common

According to an orthopedic doctor from zhejiang university, the excessive action of "putting up with it and sticking to it" in yoga practice, which challenges the limit of human body, will bring bad consequences to the body. Older than30 years old,Adults, with their bones already set, are more likely to be injured by yoga.

In addition, there are several groups of people who are not suitable for yoga:Aged over 50, patients with osteoporosis, obesity, diabetes, cardiovascular and cerebrovascular diseases, menstrual women, pregnant women

Reporter ke jing correspondent wang rui zhang bei

And forward

Lumbar disc herniation, when appear these 2 kinds of circumstance, do not carry medical expert to warn again – null | leg pain/lower back/lumbar disc herniation/leg pain/lower back/lumbar disc herniation/leg pain/lower back/lumbar disc herniation

Lumbar disc herniation is a common orthopedic disease. The main reason is because of degenerative changes in the lumbar disc. Many people don't know about lumbar disc herniation.

Manifestations of lumbar disc herniation:

1. Lumbar disc herniation pain in the lower back

Statistics show that a lot of this pain now occurs before the leg pain, but also at the same time. If the pain in patients with lumbar disc herniation is concentrated in the lower lumbar or lumbosacral region, the pain is caused by stimulation of the outer annulus fibrosus and the sinus nerve fibers in the posterior longitudinal ligament. In general, the pain site will be relatively deep, and difficult to determine the location, most cases of dull pain, tingling pain and shooting pain.

2. Lumbar disc herniation, muscle paralysis and other symptoms

Had some of the patients with lumbar disc prolapse of lumbar disc after the salient parts long time oppressive nerve root, this time is likely to cause nerve root blood anoxic and pathological changes, such as nerve paralysis (by this time the body numb and don't feel normal: after lumbar disc prolapse, nerve root of fibers and blood vessels because of nerve root contact area of local oppression and involving sexual oppression causing ischemia hypoxia, so nerve root control area of the body such as pain, numbness, abnormal feel.

Ginger, scallion and mutton soup

100 grams of mutton, 30 grams of green onion, 15 grams of ginger, 5 dates, 30 grams of red vinegar. Add adequate amount of water to all raw materials, make 1 bowl of soup, 1 solar eclipse. Yiqi, sanhan, tongluo.

Ginseng jujube congee

Formula: ginseng 3 grams, japonica rice 50 grams, 15 grams jujube meat, white sugar amount.

Method: ginseng powder, japonica rice washing clean, jujube washing; Then the rice, jujube together with water porridge, such as porridge into ginseng powder suitable for white sugar can be.

Efficacy: replenish qi and blood, suitable for lumbar disc herniation caused by insufficient qi and blood.

Usage: for breakfast and dinner.

Strong bone soup

Raw materials: pig bone (preferably pig tail bone)200-300 grams, eucommia ulmoides, medlar 12 grams each, longan meat 15 grams, 10 grams of achyranulae, 30 grams of Chinese yam.

Method: raw material wash, pig bone chopped into pieces, into the pot, add water right amount, wuhuo boil, simmer 40. 60 minutes, add appropriate amount of peanut oil, salt, Onions, ginger and other ingredients, take soup.

Functions: liver and kidney; Strong bones and muscles. Adapt to wang liver and kidney deficiency lumbar disc herniation.

Prevention of lumbar disc herniation.

1, exercise leg pressure bending range is not too big, otherwise not only can not reach the expected goal, but also cause disc herniation. This is more important in the prevention of lumbar disc herniation. After exercise, it is better to open the lesion and apply it/huai/sheng/tang.

2. Maintain good living habits to prevent waist and legs from catching cold and overwork. The above medicine patch can be found online, intangible cultural heritage items.

3, do not bend to lift heavy objects, should first squat to get the weight, and then slowly get up, try not to bend.

4. Stand or sit correctly. Correct posture should be "stand as loose, sit as clock", chest straighten, waist straight. This also belongs to the prophylaxis method of lumbar intervertebral disc herniation. The same posture should not be maintained for too long, appropriate activities in situ or lumbar back activities, can relieve lumbar back muscle fatigue.

Health care for lumbar vertebrae:

Roll: lie on your back with knees bent and knees crossed. During exercise, the lumbar sacral roll up causes the spine to overbend. Repeated operation for 5 ~ 6 times can stretch and loosen the posterior longitudinal ligament, improve the tension of the ligament, enhance the restraint and stability of the posterior intervertebral disc, adjust the intervertebral space, loosen the joint, and restore the function of lumbar flexion.

Standing stretch: stand upright, feet slightly apart, hands on lower back, fingers together. The finger is backward, make prop with both hands, as far as possible waist above body is bent backward, double knee wants to maintain erect. Hold for a second or two, then return to the starting position. Each time you repeat, try to bend your upper body further and further back than the previous one to maximize your stretch.

Flying swallow type exercise: lie prone on the bed, successively do double lower extremity to raise alternately, double lower extremity to raise simultaneously, the upper body after the extension raises, the body both ends simultaneously lifts to leave the bed and so on movement, above movement each more than 10 times, every day insists 30 minutes exercises.

Be careful of lumbar disc herniation – null | herniated disc/backache/lumbar disc herniation/herniated disc/backache/lumbar disc herniation/herniated disc/backache/lumbar disc herniation/herniated disc/backache/lumbar disc herniation

Before summer comes, a lot of girls want to reduce weight model fitness, and yoga is one of the motion means that many people choose, practice yoga does not need how old ground, can take exercise well at home, very convenient. But in yoga, there are some forward bends that overstretch and challenge the flexibility of the body, which yoga enthusiasts think are beautiful and can reflect their own level of movement, often harm the spine.

The lumbar vertebra is one of the most important parts of the human body, and the lumbar disc is located between the two vertebrae. Many bad habits in daily life will inadvertently increase the burden of the lumbar vertebra, causing a lot of people to suffer from backache and lumbar muscle strain at a young age, and even suffer from lumbar disc herniation. Normally our a few incorrect sitting position can cause harm to spinal column, what is more, the yoga action with partial high difficulty.

There are some people, especially the elderly, blind pursuit of health sports, in the case of not knowing their own physical conditions, practice some yoga is not suitable for their own movements, leading to excessive loss, causing damage to their own body.

The waistHerniated discIs a common yoga injurySports injuries from practicing yogaLigament injuryMuscle strainKnee and shoulder joint injuryTorn cartilage, neuralgia, etc.

Experts say,Middle-aged and elderly people over 50 years old,Disease patients,obesity,diabetesPatients, patients with cardiovascular and cerebrovascular diseases, menstrual women, pregnant womenSuch as the crowd is not appropriate to practice yoga movements, you can choose some more suitable for their own way of exercise to strengthen the body.

Many people know that there is no complete cure for lumbar disc herniation, and only control can not make the herniation more serious and affect normal life, so the problem of lumbar disc herniation,Prevention is better than cure

When appear lumbago, when lumbar muscle strain is damaged, should cause attention, check to the hospital in time, avoid to aggravate further to extrude till protruding.

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