How to train lumbar disc protrusion?

First of all, the lower lumbar spine, including L1, L2,L3,L4,L5, the buffer area between the lumbar spine is called the lumbar intervertebral disc, outside is a lot of rings of fibrosus, fibrosis in the middle of the jelly like substance called nucleus pulposus, normal lumbar spine can bend forward and backward, can also be lateral flexion rotation. If the spine is in a forward curve for a long time, the pressure in the front of the spine will be much greater than the back. In the long run, this will cause the imbalance of the intervertebral disc force, the pathological backward displacement of the nucleus pulposus, resulting in the bulging, protrusion and even prolapse of the intervertebral disc, resulting in lumbar intervertebral disc herniation! Studies show that 90% of lumbar disc herniation occurs between L4L5S1. Lumbar disc herniation itself has no symptoms, only when the nucleus pulposus protrudes against the nerve, the lower back pain, pain in the butt, numbness in the legs and feet. How should lumbar intervertebral disc herniation recover through training? Watch this video

A habit that causes a protrusion of the lumbar disc

One, sitting for a long time with ncorrect posture; Studies have shown that the spine is subjected to 100 percent of body weight when standing, 150 percent of body weight when sitting, and 250 percent of body weight when sitting and leaning forward.

Reason two: excessive bending over work; When bending over, the pressure of the vertebrae on the front of the lumbar disc increases significantly. If this continues, the lumbar disc will easily deform and the nucleus pulposus will easily protrude from behind.

Reason three: long-term exposure to cold; When the waist is cold, the cold irritation causes the blood vessels around the waist to constrict, the muscles to tighten, and the pressure in the lumbar discs to increase. Prolonged exposure to cold can cause the annulus fibrosus to rupture, squeezing out the nucleus pulposus.

Number four: Obesity. As a result of the increase in weight, it will increase the pressure of the lumbar disc, easy to damage the lumbar disc. Over time, there may be lumbar disc herniation.

self-test

Action 1: Sit with your body on a sitting stool with your chest hunched as far as possible, then slowly lower your head with your chin as close to your chest as possible. If the pain worsens, there is a possibility of lumbar disc herniation.

Action 2: On the basis of action 1, raise the thigh on the side of pain as much as possible. If the pain worsens, then do the test of action 3

Action 3: Standing position, feet on the ball of the foot on the ground, slowly walk, if the pain side of the leg, walking movement is limited, it is basically sure that the lumbar disc protrusion.

Today's training with McKinkie Rehabilitation Therapy, for those with simple puffs, and slightly protruding lumbago, will have significant results. The discs move forward as the spine extends backward. Pain can be improved by loosening the nucleus pulposus of the lumbar disc herniation forward to relieve nerve compression.

Action 1

Lie on your back with your arms at your sides. Turn your head to the side. Hold this position, take a few deep breaths, and then completely relax your muscles for two minutes.

Action 2

You can only do action 2 after you've done action 1. Stay in the prone position. Place your elbows perpendicular to your shoulders and use them to support your upper body. Hold this position for two minutes. The goal is to stretch the lumbar spine and reduce pressure on the protruding lumbar disc.

Action 3

Perform actions 1 and 2 before performing Action 3 for the first time. Stay in a prone position with your arms bent at your sides in a push-up position. Then straighten your arms and lift your upper body as far as the pain is tolerable. Keep your toe bones on the floor and hold them at the highest point for a second before returning to a prone position. Repeat this 10 times. When asked to repeat the motion, try to make the amplitude of the motion larger than the last time. This will stretch the lumbar spine and help the protrusion get back in,

Action 4

Stand with your feet apart and your hands on your back and your fingers on either side of your spine. Bend your torso as far back as possible, using your hands as fulcrum points. Repeat 10 times.

Step 5

Lie flat on the ground with your legs bent. Bring your knees close to your chest. Hold your legs. Gently and slowly bring your knees as close to your chest as the pain is bearable. Hold this position for 1 to 2 seconds, then release your legs and return to the starting position. Try to keep your knees closer to your chest each time than the last time. The goal is to relieve lower back stiffness and increase muscle elasticity. Move 3 should be repeated as soon as this is done to restore lumbar curvature.

Action 6

Practice the movements for another five to two weeks, and do not show any increase in pain 6. Sit on the edge of your chair. Spread your legs as far apart as possible. Put your hands flat in your lap. Bend down, grab your feet with both hands, or touch the ground. Immediately return to the original position. Try to bend each time more than the last. Do this only five or six times, three times a day. The goal is to relieve lower back stiffness and increase muscle elasticity. Move 3 should be repeated as soon as this is done to restore lumbar curvature.

Step 7

After two weeks of training in Step 6, and no further pain, do Step 7. Stand upright with your feet apart and your arms relaxed at your sides. Bend forward and reach your hands down as far as your body can handle them. Then return to the original position. Try to bend each time more than the last. Do 5 to 6 reps per set, 2 sets per day. You must do exercise 3 immediately after you have done exercise 7.