Source: guizhou satellite TV
"The most prominent disc in my life is the lumbar disc."
It's not hard to see a trace of sadness in this joke,
As one of the major diseases plaguing modern people,
Many people develop a herniated disc at a young age,
Daily life is miserable.
What is lumbar intervertebral disc herniation
The spine is an important part of the human body, is the "pillar of life", and the lumbar spine is an indispensable link of the spine.
The lumbar disc, located between the vertebral bodies of the two lumbar vertebrae, is 8mm~10mm thick and consists of the nucleus pulposus, annulus fibrosus and cartilaginous plate.
Lumbar disc herniation, refers to the disc in a certain factor, the nucleus pulposus is squeezed out, compression stimulation of peripheral nerve root vessels, numbness, severe pain and other conditions.
Self-check: what kind of back pain do you have
Mention a backache, the likelihood that most people think of above all is lumbar intervertebral disc herniation, actually the kind of backache has a lot of.
Lower back pain with radiating pain in the lower extremities: nerve involvement
Along the waist has been to thigh, calf, even foot back, plantsole a line of pain, or have numbness, tiptoe walk not road, leg weakness and other symptoms, may be caused by nerve. Need to go to a hospital to check oppressive degree and oppressive position.
Palpable tenderness: strain of lumbar muscles
Psoas muscle and lumbar back fascia pain, the position is relatively shallow, if the feeling of back pain, and can be felt, when pressing painful feeling, often may be a lumbar muscle strain.
It hurts to stay still: tumors must be ruled out
The occurrence of unexplained back pain, and can not find a special tenderness point, sleep at night is also very painful, in a comfortable, relaxed state of rest is still very painful, must be timely to the hospital to rule out whether it is a tumor, so as not to delay treatment.
Deep location and limited movement: lumbar disc problems
When a lumbar disc problem occurs, the pain is deep in the back center of the body. It is very painful and even restricted in movement, but when touching the waist and back, there is no painful tenderness. Diagnosis requires the aid of ct or mri.
Some of the most destructive habits of your lumbar spine
Besides sitting posture is incorrect, a few postures in the life are more "big family" of injury waist.
Lie half down and play with your phone
In the semi-supine position, the lumbar vertebra may lack sufficient support, leading to the change of the original radian, which causes the increasing gravity on the disc and induces the disc degeneration and protrusion.
Wear no shoes
When you walk in stiletto heels, you lean forward and increase the curvature of your back. Heels, flats and flip-flops are just as bad, with no cushioning or arch support, which can cause unstable gait and uneven distribution of body weight across the spine, increasing the risk of disc damage.
Studies show that when walking or standing for long periods of time, it's best to wear shoes with 2cm heels.
Not controlling weight
Too much weight puts a strain on the spine, placing more strain on the area between the lumbar spine and sacrum.
Stick to exercise is good, but improper exercise, it will lead to spinal deformation. Lumbar pressure is too large, lumbar disc herniation.
Recommendation: the best time to exercise every day at about 30 minutes, and strengthen the back stretch exercise.
The waist catch cold catch cold
Cold or damp can cause lumbar small blood vessel contractions, muscle spasm, make intervertebral disc pressure increases.
Suggestion: winter must strengthen the waist to keep warm, the waist ache patient may under the doctor's instruction, adds protects the waist.
Too much massage
Massage can alleviate lumbar disease somewhat, but frequent massage can accelerate lumbar joint wear and tear, make its become extremely flimsiness.
Suggestion: under normal circumstances, half a month massage can, had better find a professional massage doctor.
The mattress is too soft
Mattess too hard too soft, the normal curvature that can affect vertebra, make muscle fiber can be in all the time tight state, once violent activity, can produce acute lumbar intervertebral disc to protrude.
Proposal: the softness of mattess is spent, in order to lie on the waist above without apparent depression is most appropriate.
Notes for lumbar disc herniation:
1. In the acute phase, pay attention to rest and minimize exercise.
2. After the symptoms get better, you can do back exercises and squat exercises step by step.
3. Keep the waist warm and do not sleep on the floor or bamboo mat.
4, correct standing posture, usually work and rest in life, pay attention to the correct posture, avoid lifting heavy objects.
5. Avoid strenuous sports such as basketball, football, tennis and golf, yoga, dancing and other twisting sports.
6, pay attention to quit sex for a month, to ensure better recovery.
Suitable for patients with lumbar disc herniation exercise
Has suffered from lumbar disc herniation patients, should be timely to the regular hospital examination and treatment. According to the severity of the disease, can choose conservative treatment, such as taking anti-inflammatory painkillers, hot compress, massage, traction, physical therapy, minimally invasive surgery, surgery and so on.
Suggest below the premise of regular treatment, undertake a few auxiliary exercise.
Lie on your tummy bed with your arms at your sides and your legs straight. Then lift your head, upper and lower limbs upward with strength. Do not bend your elbows and knees.
Notes: people with lumbar instability and spondylolisthesis should not do this exercise.
Bend your knees and lie on your back, feet slightly wider than shoulder width apart, slightly to the side. Place your arms apart on the ground. Push your hips up, lifting them up. A group of 10 can relieve waist fatigue and ache.
The squat type
Feet shoulder-width apart, hands flat, slow squat, toes down, heels up. Squat to be in place, the first practice squat can help the wall and other things half squat, gradually increase the number of squat, gradually do squat. Do 36 squats twice a day.
Notes: gentle movements, squat to slow, to prevent falls.
Lie on your stomach with your elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looking at the ground, maintain even breathing. Each group was held for 60 seconds, with four sessions lasting no more than 20 seconds between sessions.
Lumbar spine care. Experts recommend two types of exercise
For healthy people, the following exercises help maintain the lumbar spine.
Walk can exercise the muscle strength of waist, buttock and lower limbs, enhance the coordination of limbs and trunk motion, maintain the physiological curvature of lumbar vertebra.
When walking should try to straighten the chest and stomach, the sole of the foot first landing, from the sole of the foot to the tip of the toe, cushion the knee and ankle joint pressure; Shoes with shock absorption are the best choice.
Swimming can exercise back and waist muscles, especially breaststroke, the spine does not bear longitudinal pressure, in the process of continuous ventilation, the lumbar and cervical muscles continue to move, muscle exercise and strengthen.
Long – term swimming is very helpful for strengthening lumbar muscles and improving disc herniation. It is recommended to swim more than 2 times a week according to your ability.
Source: critical health GRT (collated from life times, public health and preventive medicine)
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