What exercises can prevent lumbar disc herniation?

Lumbar disc herniation is a common lumbar disease in our lives. It always brings us certain pain, especially when we sit for a long time, the pain is very serious and our activities are greatly restricted. However, if we want to better avoid such pain, we must master the prevention methods. Let’s learn about the exercises that can prevent lumbar disc herniation.

What exercises can prevent lumbar disc herniation?

Lumbar disc herniation is a common orthopedic disease that brings serious harm to patients. Here are 6 exercise methods to prevent lumbar disc herniation.

Retreat Exercise

Method: Backward walking exercise is a simple and easy way to prevent lumbar disc herniation. Choose an empty corridor or square and walk backwards for about 30 minutes every day.

Function: Improve the condition of the waist and back muscles and ensure that the physiological curvature of the lumbar spine is in the normal position.

Waist rubbing exercise

Method: Place both hands on the same side of the waist, rub the waist from top to bottom, then from bottom to top, repeatedly about 15 times, until the waist feels warm.

Function: Promote blood circulation in the waist.

Crawling Exercise

Method: crawl with your limbs, bend your waist, sink your waist, put your hands on the ground, and crawl.

. Do it for 30 minutes every day.

Function: Exercise waist muscles and promote waist blood circulation.

Swallow Pose Exercise

Method: Lie prone on the bed and lift both lower limbs alternately, lift both lower limbs at the same time, stretch and lift the upper body backwards, lift both ends of the body off the bed at the same time, repeat the above movements more than 10 times, and exercise for 30 minutes a day.

Function: Strengthen waist muscle function, promote waist blood circulation, and prevent lumbar disc herniation.

Abdominal Exercise

Method: Do abdominal exercises more than 10 times a day.

Function: Strengthen the waist and back muscles.

Group exercise

Method: Lie on your back on the bed, and do exercises such as flexing the hip, flexing the knees, sit-ups, and hugging the knees to the chest, more than 10 times each.

Function: Strengthen waist muscle function.

The above is an introduction to the exercises that can prevent lumbar disc herniation. After understanding it, we know that if we want to better prevent lumbar disc herniation, we can often do backward walking or curling exercises, etc. This can better improve our body. In addition, it is best to eat foods high in calcium in daily life.