Self-rehabilitation therapy for lumbar disc herniation is simple and does not cost money~ It has a miraculous effect! (Example diagram)

Lumbar disc herniation is one of the more common diseases nowadays, and everyone will have this symptom to a greater or lesser extent, especially in the middle-aged and elderly people.

So what are the general symptoms of a herniated lumbar disc?

Acid: Soreness in the lower back, which is easier to recover from with timely treatment, and painful if not treated in time.

Pain: is a common symptom. Because of the pain, I didn't dare to turn over, walk, or carry things.

Bloating: Many people with lumbar protrusion also experience swelling in the lower back and legs.

Numbness: Numbness in the toes, the surface of the foot and the soles of the feet indicates that the herniated disc in the lumbar area has been severe.

The doctor of Beijing Guodu Shangyi Research Institute designed a combination technique of sinking waist and inclined plate. This method has a good effect on the treatment of lumbar intervertebral herniation, and its advantages are:

There is basically no pain in the treatment of patients, the effect is fast, the method is simple, and it is suitable for promotion. A few mild doses can make the symptoms disappear.

The main exercise method

1. Prone waist sinking method

▲Example diagram of prone waist sinking method

The patient lies prone on three pillows on the chest and three pillows on the thighs, and the waist sinks naturally for 10 to 15 minutes without any pressure.

This position reduces the posterior border of the lumbar spine and pushes the herniated bone marrow nucleus into the disc space.

2. Supine waist sinking method

▲Example diagram of supine waist sinking method

The patient lies on his back on a high pillow, with a pillow on the hip coccyx, his legs bent in front of his chest, his hands hugged, and his waist naturally sinks for more than 15 minutes.

This posture increases the posterior edge of the lumbar spine and uses the power of the ligaments to push the herniated nucleus into the intervertebral disc space.

Use the above two poses as the main exercise method, at least twice a day, do one to two postures at a time.

After self-treatment, the patient's low back and leg pain basically disappeared, and then two postures were added to strengthen the function of the lower back muscles.

Two poses

1. Prone fish jump

▲Example diagram of prone fish jumping

The patient lies prone on the flat bed, with his waist propped up on the plank bed, and the head and feet are raised upwards more than 10 times.

2. Stand and rest your legs

▲Example of standing leg rest

Standing position (with the hand on the pole) and the affected leg standing straight and resting for more than 5 minutes.

▲Severe lumbar disc herniation as a "sloping plate"

For patients with severe lumbar intervertebral disc herniation, after doing the prone lumbar sinking method and the supine lumbar sinking method, ask others to help and do a "sloping plate" again to rotate the vertebral body, which is more conducive to the herniation of the nucleus pulposus back into the intervertebral disc.

▲ Sinking waist exercise

For the elderly or frail patients suffering from lumbar intervertebral disc herniation, those who are unable to do the prone lumbar sinking method and the supine lumbar sinking method can be treated by using the patient lying on a high pillow and a pillow on the hip coccygeal bone to make the waist sink naturally, which can also be effective.

The waist sinking exercise method can effectively prevent waist injuries caused by sitting for a long time.

How to prevent a herniated disc in the elderly

Lumbar disc herniation is a common disease, don't hurt the waist is not very easy for the elderly, because once people enter old age, the body will undergo a series of changes, immunity and resistance will decline, so that many diseases take advantage of the weakness. So how can you prevent it?

1. When the symptoms of low back pain appear, go to a specialized hospital for diagnosis as soon as possible to further clarify the cause and achieve the purpose of symptomatic treatment.

2. The diet of the elderly should pay attention to balanced nutrition, diversified food, increase calcium-rich foods in moderation, supplement the loss of calcium in the body, and slow down the aging process of the body.

3. Enhance appropriate physical activity, do not exercise acutely and vigorously. Such as tai chi, mountain climbing, walking, gateball, swimming, etc.

4. Don't be reluctant to do housework, even if it is within your ability, you can't be in a hurry to avoid sprains caused by sudden force.

5. In the treatment of other diseases, the use of hormones for a long time should be avoided to avoid osteoporosis.

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