Lumbar disc herniation is a common lower back and leg pain disorder, which is more common in young adults aged 20-50. It is mainly caused by a series of symptoms such as intervertebral disc strain and degeneration, fibrous ring rupture or nucleus pulposus prolapse, stimulation or compression of spinal nerves, spinal cord, etc..
1. Increased abdominal pressure, such as forceful defecation during severe coughing and constipation..
2. Improper waist posture, when the waist is in a flexion position, sudden rotation can easily induce nucleus pulposus protrusion..
3. Sudden weight-bearing, without sufficient preparation, can cause an increase in lumbar load and easily lead to nucleus pulposus protrusion..
4. Lumbar trauma, when acute, can affect structures such as fibrous rings and cartilage plates, causing the already degenerated nucleus pulposus to protrude..
5. Occupational factors, such as long-term sitting and bumpy conditions of car drivers, can easily trigger intervertebral disc herniation..
1. Lumbar and knee disc herniation: It is the youngest type of lumbar spine disease, mainly characterized by soreness, pain, and discomfort in the lower back, or causing spinal canal stenosis. Symptoms alleviate after bed rest, and pain can worsen when coughing, sneezing, or defecating forcefully..
2. Lumbar disc herniation: mainly manifested as lower back pain and obvious tenderness beside the vertebrae, which can radiate downwards from the sciatic nerve after heavy pressure. Symptoms of unilateral or bilateral nerve compression may occur. Mild cases may manifest as radiating pain or numbness from the waist to the thighs and back of the calf directly reaching the feet, while severe cases may manifest as electric shock like pain from the waist to the feet, often accompanied by numbness. After standing for a long time, the compression symptoms worsen, and intermittent claudication may occur, which may be relieved after a brief rest..
3. Lumbar disc herniation: It is caused by the protruding nucleus pulposus falling into the spinal canal, causing spinal stenosis, compressing nerves, and causing numbness and pain in the waist and legs. In severe cases, it can lead to urinary and fecal incontinence, muscle atrophy, and even paralysis. This is the most important type of lumbar disc disease..
In addition to the serious situations mentioned above, early lumbar disc herniation has mild symptoms and does not require special treatment. Pay attention to bed rest and avoid external pressure on the lumbar spine..
1. Strengthen the strength of the lumbar muscles, increase the strength of the anterior, posterior, and lateral ligaments of the lumbar spine, and prevent the intervertebral disc from being compressed and breaking through the normal ligaments of the human body, protecting the muscles..
2. Special attention should also be paid to the exercise of abdominal muscles. This is not only because the abdominal muscles and the lower back muscles are antagonistic to each other, and cooperation between the two can enhance the stability of the entire lumbar spine. At the same time, strengthening the abdominal muscles can maintain stable abdominal pressure and ensure the stability of the lumbar spine and the strength of the lower back muscles..
3. During the acute onset period, patients with lumbar disc herniation should lie face down on a hard bed and rest in a crocodile like manner to relieve pain and promote healing and recovery..
4. Choosing a posture where the body bends backwards appropriately can strengthen the back ligaments and muscles, keep the intervertebral discs in the appropriate position, restore spinal stability, and promote blood flow in the lumbar region..
Here is a yoga therapy plan carefully prepared by the editor to help prevent and treat lumbar disc herniation:.
Effect: Activates the meridians and bones, promotes the elimination of toxins in the body, enhances all internal organs, and prevents uterine prolapse;.
Standing on a yoga mat in a mountain style, with feet open and shoulder width apart;.
Exhale, bend your right knee, place your right foot flat on the inner side of your calf, and visually inspect the fixed point in front of you to maintain balance;.