Low back pain and leg pain are common in daily life, and many people have experienced it. Lumbar disc herniation is a common disease leading to low back and leg pain, and is also a common reason for visiting pain clinics.

The lumbar intervertebral disc is located in our spine, sandwiched between the two vertebrae, like a round cushion, which can avoid direct collision and friction between the two vertebrae and silently support the human body. The intervertebral disc gradually lacks blood circulation and begins to degenerate after adulthood. If pregnancy or poor posture for a long time (such as sitting for a long time, standing for a long time, lower back training, etc.) is encountered, the pressure on the intervertebral disc will suddenly rise, which may cause the intervertebral disc with poor elasticity to protrude and press the nerves, and cause inflammatory reaction!

At the initial stage of intervertebral disc degeneration, most people only feel slight discomfort, backache and hidden pain. If people do not pay attention to them at this time, over time, the stress on the intervertebral disc will become greater and greater, and the wear will become more and more serious. Secondary diseases will occur, such as small joint disorder, intervertebral disc protrusion and even prolapse, which will be unbearable.

In order to effectively prevent and treat lumbar disc herniation, in addition to correcting long-term bad posture, the following three actions may be performed frequently, including appropriate exercise under the guidance of a doctor during the remission or recovery period of lumbar disc herniation.

1. Cat's arched back

Repeat 10-20 times each time, three times a day.

2. Swan rising style (also known as "little swallow flying")

Repeat the actions in Figure A-B for 30-60 seconds each time (remember to complete the action within the range of painless reclining limit)

The ipsilateral foot is placed on the contralateral knee joint, and both hands assist the flexion of the contralateral knee joint. Once every 10 seconds, and then repeat 3-5 times; Change the other side and do it again.

In addition, patients with lumbar disc herniation should pay attention to avoiding long-time / frequent bending, turning around or lifting heavy objects in daily life. Some fitness actions / items, such as sit ups, leg lifting with one foot, squatting, weight lifting, cycling, and bending exercises, should also be avoided as far as possible.