What are the exercises for lumbar disc herniation?

Lumbar disc herniation is a very common disease nowadays, especially now many young people who sit in offices for many years are also beginning to suffer from this disease, so learning to exercise is an urgent matter. In fact, there is a very simple and practical method, which is to walk backwards for half an hour or an hour every day. This method is particularly effective, but you must pay attention to choosing the reverse route. First of all, it is absolutely forbidden to walk on the road. Try to choose a quiet and less crowded path, and the road should be flat.

Method 1: Arch your waist. Stand still with your legs together, arch and squeeze your waist and hips forward to the limit, then pull them back. Repeat this 15 times.

Exercises for lumbar disc herniation

Method 2: Beat your waist. Stand with your legs slightly apart, half-clench your left and right fists, and take turns punching backwards at the protruding lumbar disc. Do it 50 times, using a force that is tolerable.

Exercises for lumbar disc herniation

Method three: Walk backwards. Walk backwards with your chest up, swing your arms naturally back and forth, take bigger steps, and count to 500 silently. Walk outdoors on flat ground on sunny days and walk indoors on rainy days.

Another way to exercise at home is to lie flat on your back with your legs bent. Use your head, hands, and feet as a fulcrum to slowly lift your waist up as high as you can. When you feel comfortable, hold this position for a dozen seconds, then slowly lower your waist. Do this one or two times with heavy movements, remember to move slowly.