Click the blue words above to subscribe for free.
Pay attention to ↑↑↑ slide up to view the content ↑ lumbar disc herniation is because the fibrous ring of the lumbar disc is broken, and the nucleus pulposus tissue protrudes from the back or spinal canal from the rupture, resulting in stimulation or compression of adjacent spinal nerve roots, resulting in a series of clinical symptoms such as lumbar pain, numbness and pain of one or both lower limbs.
Those with lumbar disc herniation can selectively practice yoga.
They should not do yoga movements that are too intense and difficult.
Choosing some gentle and targeted yoga movements can help the recovery of lumbar disc herniation, which is best under the guidance of senior teachers.
▼ click the card below to pay attention to the Yoga actions suitable for our lumbar disc protrusion.
People with lumbar disc protrusion should not do a lot of yoga postures for a long time to avoid causing low back pain, but some simple yoga postures can also be carried out.
The following yoga people’s Xiaobian recommends 15 actions that can be done by lumbar disc protrusion and contribute to recovery.
There are: mountain standing posture, crocodile posture, human Sphinx posture, locust posture, cobra torsion, moon posture, cat posture, King Kong sitting, high-heeled shoe posture, boat posture, arch posture, leg locking posture, lying posture torsion and body straightening posture.
These simple postures have a certain effect on relieving pain and treating lumbar disc herniation.
▼ click the card below to focus on our 01 to enhance waist and abdomen strength.
Some simple yoga postures can increase waist and abdomen strength, increase the strength of lumbar anterior ligament, posterior ligament and measuring ligament, and avoid the protection of intervertebral disc yuppie normal ligaments and muscles.
02 strengthen the back muscles.
Properly selecting the posture of bending the body backward can strengthen the back ligaments and muscles, keep the intervertebral disc in place, restore the stability of the spine, and promote the blood flow in the lumbar region.
03 pain relief practicing yoga can help diagnose the problem of lumbar disc after the acute period.
Yoga, as a part of lifestyle, can help the rapid recovery of symptoms.
Yoga posture can adjust the back muscles to make it more flexible, reduce pain and correct your posture.
▼ click the card below to pay attention to our yoga physiotherapy effect of lumbar disc herniation ① strengthen the strength of lumbar muscles, increase the strength of lumbar anterior ligament, posterior ligament and lateral ligament, avoid the compression of intervertebral disc and break through the normal ligament of human body, and protect the muscles.
② We should also pay special attention to the exercise of abdominal muscles, which is not only because abdominal muscles and waist and back muscles are antagonistic muscles to each other, but also because the two sides can work together to strengthen the stability of the whole lumbar spine.
At the same time, strengthening abdominal muscles to maintain stable abdominal pressure can also ensure the stability of lumbar spine and the strength of lumbar and back muscles.
③ In the acute stage of onset, patients with lumbar disc herniation should take a face-down position, lie prone on a hard bed, and rest in a crocodile style to relieve pain and promote healing and recovery.
④ The posture of bending back should be properly selected.
It can strengthen the back ligaments and muscles, keep the intervertebral disc in place, restore the stability of the spine, and promote the blood flow in the lumbar region.
Tips: lumbar disc herniation generally does not occur and does not hurt.
In case of acute onset, the pain is abnormal.
Patients should try not to exercise violently to avoid the recurrence of old diseases.
Although yoga is a flexible sports, it should not exercise too much and exert too much force to avoid muscle strain.
It should be carried out step by step under the guidance of physiotherapists and yoga teachers.
Yoga physiotherapy of lumbar disc herniation is controlled in yoga posture practice.
There is no one-time method.
It is necessary to focus on the weak side according to the strength of the patient’s spinal flexor and extensor muscles, the size of lumbar lordosis radian and the patient’s symptoms (whether it is forward bending pain or backward bending pain).
At the same time, we should pay special attention to the training of lumbar and back muscles, which is one of the important exercises to maintain lumbar stability.
Strengthening the exercise of lumbar and back muscles will help to maintain and enhance the stability of lumbar spine, so as to delay the process of lumbar strain degeneration and effectively prevent the occurrence of acute and chronic lumbar injury and low back pain.
This is especially important for people who have had acute and chronic lumbar muscle injury, lumbar muscle fasciitis, lumbar muscle strain or lumbar disc herniation, and are in remission at present.
People who lie in bed due to low back and leg pain or wear waist circumference treatment have no activity and stress on the waist.
In the long run, it can cause disuse atrophy and weakness of lumbar muscles.
Therefore, the training of lumbar and dorsal muscles should also be strengthened.
While increasing the exercise of waist and back muscles, we should also pay special attention to the exercise of abdominal muscles.
This is not only because the abdominal muscles and waist and back muscles are antagonistic muscles to each other, and the two sides can cooperate to strengthen the stability of the whole lumbar spine.
At the same time, strengthening the abdominal muscles to maintain a stable abdominal pressure can also ensure the stability of the lumbar spine and the strength of the waist and back muscles.
▼ click the card below to pay attention to us a: in the acute stage, we should adopt the face-down position, lie prone on the hard board bed, and rest in the crocodile style for a continuous period, so as to reduce the strain and nerve injury of intervertebral disc, provide pain relief and promote healing and recovery.
Prone position and fish play can be used to reduce pain in an acute state, and then increase complete and quiet rest as much as possible.
B: when the treatment is effective and the pain is reduced, you can try: 1) Sphinx, which is the first individual exercise for patients with lumbar disc herniation after pain relief.
Sphinx yoga is prone in Sphinx, and the distance between the legs is subject to the waist without squeezing.
Press the instep, front leg, front thigh and abdomen on the floor.
Bend the elbow, put the elbow joint under the shoulder joint, press the two forearms into the floor, open the thorax behind the shoulder blades, at the same time, press down the shoulder blades, extend the back of the neck upward, slightly retract the chin, keep the palms of both hands opposite and extend the five fingers.
While inhaling, push both forearms to the floor and extend the spine upward..
