Lumbar disc herniation exercise is suitable for patients with lumbar disc herniation, lumbar bone hyperplasia, lumbar muscle strain, sciatica and other patients.
This set of exercises is simple and easy to master, and has the functions of relaxing the psoas muscles, softening the ligaments, promoting the recovery of the physiological curvature of the lumbar spine, and reducing the internal pressure of the intervertebral disc.
Lumbar Disc Herniation Exercise (Part I)
1. Get up and exercise
Position your upper body as an icon to keep your hips close to the ground while keeping your lower back and hips relaxed.
2. Stretch on one knee
Pull on one knee until you feel a moderate stretch of the lower back and hips, and repeat the same motion on the other knee.
3. Middle waist stretching
The chest faces the ground and extends the upper body as far forward as possible.
4. Sit-ups
Place your feet high with your arms at the back of your neck or chest and your entire pelvis flat, elevating your head and shoulders.
2. Posterior extension exercise
Place your hands on your back and lift your upper body off the bed while keeping your chin tight.
3. Prone hip extension
Keep the knee locked while moving the lower extremities 8-10 cm away from the bed.
4. Allolateral limb extension
Keep one knee locked while moving the lower limb 8-10 cm away from the bed surface while raising the other upper limb.
2. Stretch the lower waist under the sitting position
Sit with your knees apart, bend forward, and maintain a comfortable stretch to your lower back.
3. Rotate the lower torso
Bring your knees together to your chest, move from one side of your body to the other, and descend to the bed.
4. Quadriceps stretching
Bring your calves close to your hips until you feel a comfortable stretch on the front of your thighs.
