Lumbar disc herniation is a common disease that is easily caused by sportsmen and office white-collar workers. It is caused by trauma or other reasons that the intervertebral disc annulus ruptures, causing the nucleus pulposus to protrude from the intervertebral disc, thereby compressing the back and leg pain caused by the nerve root.
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 Fitness 114 network recommended a combination of sinking and sloping plate. This method has a good curative effect on the treatment of lumbar intervertebral protrusion. Its advantage is that the patient has no pain during treatment, and the effect is quick, the method is simple, and it is suitable for promotion. The symptoms disappeared after a few light times.
  ( 1 ) Prone and suppleness method: The patient is lying on three pillows on the chest and three pillows on the thigh, and the waist is naturally sunk for ten to fifteen minutes without any pressure. This posture can make the posterior margin of the lumbar spine smaller. , push the prominent bone marrow nucleus into the intervertebral disc space.
  ( 2 ) Sit-up and waist-shoulder method: The patient lies supine on the high pillow, and a pillow is placed on the hip-tail bone. The legs are bent on the chest, and the hands are hugged, and the waist naturally sinks for more than fifteen minutes. This posture can increase the posterior margin of the lumbar spine, and use the power of the ligament to push the protruding nucleus into the intervertebral disc space.
    The above two postures are used as the main exercise method, at least twice a day, each time making one to two potentials.
After self-treatment, the patient's low back pain disappeared, and then added two postures to strengthen the back muscle function.
  ( 1 ) Prone fish jump: The patient is lying on the flat bed, the waist is on the board bed, and the head and foot are tilted up more than ten times.
  ( 2 ) Stand up the leg: standing potential (hand can be adjusted), the leg is stretched and held up for more than five minutes.
    Patients with severe lumbar disc herniation, after completing the prone and supine method, please help others, and then do a " slanting plate to make the vertebral body rotate, which helps the prominent nucleus to return to the intervertebral disc.
    For the elderly or infirm patients suffering from lumbar disc herniation, those who are unable to do the prone and supine method and the supine and supple method can use the patient to supine on the high pillow and put a pillow on the hip and tail bone to make the waist sink naturally. Treatment can also be effective.
The waist-lifting exercise method can effectively prevent the waist injury caused by sedentary.
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