For friends with lumbar disc herniation, the acute pain occurring period is simply a nightmare.The pain like an electric shock not only disrupted the rhythm of daily work and life ruthlessly, but also like a haze, shrouded with emotional sky.But dont panic, master the daily maintenance knowledge and response strategies of lumbarism, we can cleverly improve the quality of life and "live peacefully" with the lumbar process.
I. The type "Demo" of lumbar disc herniation
The lumbar process is not "the same",It is mainly divided into the following types:
Swelling type: This is the opposite family of the lumbar family family."Mild" member.Imagine that the intervertebral disc is like a "bun" full of "stuffing" (nucleu nucleus). The swelling type is only a buns (fiber ring) part of the rupture, and the nucleus myelone has not yet "ran out".You may just feel that the waist is a bit "awkward" occasionally. As long as you rest on your back and rest at this time, your discomfort can usually be relieved.Moreover, as long as you pay attention to your posture in daily life, and strengthen the core strength of the waist and abdomen like a hard -working little guard, you will have a great chance to restore health.
Promotion: This type is a bit "naughty", the fiber ring of the lumbar disc"Lost", the nucleus was highlighted into the spinal canal, and began to "squeeze" the nerves on both sides of the spine.At this time, the pain on the waist is like a little devil, becoming more arrogant, and it will also make trouble with radioactive pain or numbness with lower limbs.But dont worry, conservative treatment can still "calm down" it.As long as you keep the right posture, dont sit in a place for a long time and insist on exercising the core of the waist and abdomen. It will basically not affect our daily life too much.
Dalring type: This is a more serious situation.The nucleus myelone has completely "slipped out" from the fiber ring, and it entered the spinal canal.At this time, in addition to lying comfortably one day, the rest of the time may be troubled by severe waist pain and weakness of the lower limbs.If you have a professional sports rehabilitation teacher around you, you may wish to ask them for help and let them use "magic" to help you relieve your pain.
lyric lumbar disc herniation: This is the "big boss" in the lumbar projectionNot only is it completely off, but also "wandering everywhere" in the spinal canal.Patients may be tightly wrapped tightly with persistent waist pain, and even face the terrible risk of paralysis of lower limbs.At this time, dont hesitate, hurry up to find a professional doctor to help, and the "weapon" in their hands can defeat this "big demon".
How does the lumbarism "find the door"?
Sitting for a long time, lazy worm on the upper body: sit for a long time, do not love sports yet, this is this, but this is, but this is how, but this is how, but this is what this isThe "culprit" of intra -abdominal pressure imbalance.Sitting for a long time is like a "thief", quietly stealing the muscle strength of the waist and abdomen and hips, so that the "coordination ability" and "control" of the lumbar spine are greatly reduced.In this way, the intervertebral discs are like a small gear that is overly used. The pressure and wear are continuously increased, and eventually it is overwhelmed and leading to prominent.
The posture is wrong, the lumbar spine suffer: bad posture is like the "trap hidden in life one by one"" ".When the pelvis is leaning forward, the lumbar spine is like the "small pitiful" sandwiched in the middle, which has been squeezed for a long time.Tapping the keyboard, these are quietly increasing the additional burden on the lumbar disc, making the risk of lumbar projection higher and higher.
Single posture, repeat "torture": long -term maintenance, such as sedentary or bending downThe intervertebral disc is like a small spring that is constantly pressed, and repeated pressure makes it prone to fatigue.Driver friends and people who have been engaged in labor movement for a long time should be particularly careful. You are the "high -incidence people" of lumbarism.
Overweight, pressure Mountain: Overweight is like adding a heavy "to the waist"burden".Excessive accumulation of abdominal fat will also cause pelvic bones forward and further increase the pressure of the lumbar spine.In addition, obesity can also make the waist muscles insufficient, and the discs can only bear greater pressure alone and "support".
Three, the movement "red and black list" of patients with lumbarism
"Blacklist": Dangerous action Great Collection: fast running, skipping, high bouncing, bending, basketball, football, troops, reversing and other severe impact movements."Thunder Area" of patients with lumbarism.They are like "bombs" one by one, which will cause a huge impact on the spine, which will "explode" the pressure of the lumbosacral joints, and the intervertebral space will become narrower.You know, basically all patients with lumbar projection have problems with intra -abdominal pressure imbalances and insufficient core forces. These actions will only make the situation worse.
"Red List":Rehabilitation action to help
Action 1:: Lie flat on the ground, the legs are bent at 90 degrees, and your feet step on the wall.When inhaling, imagine that the abdomen and chest cavity are like a slowly inflated balloon, expanding slightly back and forth, left and right; when exhaling, it is like a balloon slowly losing, tightening inward in all aspects.At first, I may feel a bit difficult. Dont worry, just like learning to walk, practicing slowly, gradually increasing the control of physical muscles.Practice 5 breathing in a group, practice 5 groups in each morning and evening, and persist, you will find that it has a magical effect on alleviating low back pain.
Action 2: Four points to support big challenges: support the ground with both hands, kneel on the ground, and enter the four -point support type.Inhale, the right hand straightened forward like a brave explorer, and his left leg raised it back like a small rocket. He fully felt that the back and abdomen tightened like tightened bow string.Stay for 3-5 breathing, this is a perfect challenge.After repeated exercises 5-8 times, continue the other side to continue, so that both sides of the body can be exercised and strengthened.
Action 3: Template support: There are two "customs clearance" methods here.If you are a little sportsman, try the highly difficult version of the knee not landing; if the core strength is still weak, dont worry, choose a simple version of the knee landing.But no matter what kind of, tighten your waist like a guardian treasure. Dont let the "little monster" collapse the "little monster" appear and increase the burden on the lumbar spine.Stay for 30 seconds each time, rest for 5 seconds before continuing, and circulate 5-8 times.
Action 4: lying on the hip bridge of the back lying on the yoga cushion, the legs are bent on the knee.When exhaling, tighten your waist and hips like a small arch bridge, let your hips leave the cushion lightly upwards, and you can also make the front foot also leave the ground.Stay for 3-5 breathing and fall down, repeat the exercise 5-8 times, and feel the waist strength gradually enhanced in the practice again and again.
Action 5: Slot lying on the chest exhibition style: lying on the yoga mat, and the elbows fell on both sides of the shoulders.When exhaling, tighten your waist and abdomen (note that it is not relying on your waist), so that your chest can leave the ground like an elegant white swan.The amplitude of leaving can be determined according to your physical condition. Even if it is just gently lifting 5 cm, it is a great progress.If you feel difficult to fall on both sides of the shoulder, you can move forward.After staying for 1-2 seconds, it fell, and repeatedly practice 10 times to make the back strength fully exercise.
Action 6: lying on your knees and pulling a pull: Finally, lying on the yoga mat, your legs bend your knees.Exhale, tighten the core, the right leg is like an obedient baby bend his knees and approach the abdomen, and put his hands on the front side of the knee to help pull backwards.Stay here for 1 minute, and then change to the other side.This action is like a gentle massage for the waist, soothing and relaxing.
It is best to take a bed in bed first, only practice the first breathing movement.When the back pain is relieved, add other actions to the daily practice "package".After all, everyones physical condition is like a unique leaves, different.If you do n’t go away for a long time, you must go to a professional doctor in time, and they will tailor you to make the most suitable treatment plan for you.
