Lumbar disc herniation
Test yourself for lumbar disc herniation
How does ability know whether oneself suffer from lumbar intervertebral disc protrusion? 3 measures:
The first step
Low back pain and limited movement in the lower back
Step 1: low back pain and limited movement in the waist
The first symptom of most patients is low back pain, which occurs in about 91 percent of cases, sometimes accompanied by hip pain. Lumbago can appear after trauma, but also without inducing factors, mainly below the lumbar or lumbosacral spine line sometimes light sometimes heavy blunt pain, acute phase can have sharp pain like tear.
It can also be shown as a limitation of movement of the waist, such as standing or sitting for a long time after the occurrence of bending difficulties, difficult to straighten up.
The second step
Numbness and radiative pain in lower limbs
Unilateral numbness, radiating pain, and increased abdominal pressure (such as coughing, sneezing, straining to defecate, etc.) from the lower back to the buttocks, back of the thigh, and outside of the lower leg to the foot may indicate a herniated disc.
The third step
The straight leg-raising
Lie flat on your back, straighten your legs and slowly raise them. Pain in the buttocks and posterolateral side of your lower extremities may indicate a herniated disc.
If a lumbar disc herniation is suspected, seek medical treatment in a timely manner to avoid further aggravation of the condition, which may lead to symptoms of the cauda equina (defecation disorders, incomplete paralysis of the lower limbs, etc.) or central sensitization (the brain and spinal cord convert all stimuli into pain signals).
Which factors are likely to cause lumbar disc herniation
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 degeneration of the disc nucleus pulposus herniation.
Chronic injuries caused by poor posture
For a long time directly bent to lift heavy objects
When bending down to lift heavy objects directly, the lumbar disc stress suddenly increases, it is easy to lead to the nucleus pulposus breakthrough the weak area of the fibrous ring protrusion, and then compression of the nerve, leading to lumbar disc herniation.
The right approach should be:First squat, then lift the weight, slowly get up.
Do exercises that require a waist twist
Wear high heels for a long time
Wearing high heels will make people's center of gravity forward, not only easy to cause pelvic forward tilt, but also increase the stress on the lumbar spine, increase the risk of lumbar disc injury, thus inducing lumbar disc herniation.
Suggest to wear flat shoes as far as possible, each time wearing high heels should not exceed 2 hours.
Poor sitting or sleeping position for a long time
In addition, the bad posture such as odd carry weight, cross one's legs also is easy to injure lumbar intervertebral disc, should avoid as far as possible in the life.
Do 4 types of exercise
Assist to improve lumbar disc herniation
Appropriate exercise, not only can alleviate the symptoms of lower back pain, but also help improve lumbar disc herniation. Do the following exercises:
1, flying swallow movement
Lie on your stomach with your hands behind your back, knees straight, head and legs as high as possible. Hold for 5 seconds, then relax and repeat 15 times for each set. Three sets twice a day.
2. Get up
Lie on your back with your legs together and your hands around your thighs. Slowly lift your upper body so your knees are as close to your chest as possible. Repeat 10 times. Let the waist have relaxed feeling.
3. McKenzie training
McKenzie has been shown to reduce pain and restore motor function in the short term. It has been proved to be a very effective method of self-prevention and treatment of neck and low back pain in many countries.
Especially in patients with lumbar disc herniation has obvious therapeutic effect and better compliance; Core training can improve lumbar spine stability, balance and coordination, and reduce pain at a deeper level.
Exercise 1: lie on your stomach
This is first aid or basic training for Mackenzie therapy and should be done before any other training.
Step 1: lie flat on your stomach with your arms at your sides, keeping your arms straight and relaxed, and your head turned to one side.
Step 2: hold this position, take a few deep breaths, and then completely relax your muscles for 2-3 minutes.
Do six to eight sets a day, evenly spaced, about two hours apart.
Exercise 2: prone stretch
Only after doing exercise one can do exercise two, at the same time as practice three preparatory action.
Step 1: hold and practice a pose.
Step 2: place your elbows perpendicular to your shoulders, supporting your upper body above your forearms.
Step 3: take a few deep breaths, and then try to completely relax the muscles of the waist, holding for 2-3 minutes.
Do it every 2 hours like exercise 1
Exercise 3: horizontal stretching
You should do exercise 1 and 2 before you do exercise 3 for the first time.
Step 1: maintain prostrate position and face forward.
Step 2: place your hands under your shoulders in a position ready to do push-ups.
Step 3: straighten your arms and stretch your upper body as much as you can while the pain is tolerable.
Step 4: at the end of the exercise, stretch your back as far as possible and your arms as straight as possible.
Do three exercises 10 times in each group, as well as 6-8 exercises a day.
Exercise 4: stand stretch
If you can't lie down in case of acute back pain, use exercise 4 instead of exercise 3. After a full recovery, exercise 4 is also a good preventive tool.
Step1: two feet separate stand straight, both hands are put in hind waist, 4 points depend on in vertebra two side.
Step 2: bend your torso back as far as possible, using your hands as a fulcrum.
Practice frequency: anytime!
Exercise 5: lie flat and bend
This exercise can be used to treat the stiffness caused by a lower back injury.
Step 1: lie flat on the floor or bed with your legs bent and your feet flat.
Step 2: bring your legs closer 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 each set only 5-6 times, 3-4 sets a day, and do exercise 3 immediately after exercise 5.
Exercise 6: sit bending
Whether or not exercise 5 is effective, practice 6 after five weeks of continuous practice.
Step 1: place the chair smoothly, sit on the edge of the chair with your legs as far apart as possible and your hands flat on your knees.
Step 2: bend down and grab your ankles with both hands or touch the ground near your feet.
Step 3: grab your ankles with both hands and continue to bend your body downward.
Step 4: continue bending.
Only do this 5-6 times a day for 3-4 sets. Do exercise 3 immediately after exercise 6.
Exercise 7: stand and bend
Please continue to practice 6 for two weeks before starting 7.
Step 1: stand up straight with your feet apart and your arms at your sides.
Step 2: bend forward and stretch your hands down as far as you can.
Only do this 5-6 times a day for 1-2 sets. Do exercise 3 immediately after exercise 7.
When swimming, the body's spine changes from an upright position to a horizontal position, greatly reducing the burden on the spine and the pressure on the lumbar disc, which can help relieve the pain in the back.
It's important to note that,
Patients with lumbar disc herniation
The above exercises are not suitable for the acute period of low back pain.
Appropriate bed rest;
The non-acute phase should also be done according to one's ability,
Step by step ~
Such a practical method,
Quickly transfer to the need of relatives and friends!
Source: health park life times and network