"How Should I Exercise with Lumbar Disc Herniation?"

Lumbar Disc Herniation Exercise Methods

Lumbar disc herniation, also known as lumbar disc herniation disease, can be managed through various exercise methods such as backward walking, swimming, bird-dog exercise, three-point bridging, pull-ups, and more. These exercises help enhance lumbar stability and prevent the condition from worsening. Let's delve into each method:

1. Backward Walking

Practicing backward walking on a flat surface can exercise the waist, hips, and lower limbs, strengthening the muscle groups. It's crucial to maintain a moderate pace to prevent falls.

2. Swimming

Swimming reduces the load on the lumbar spine due to buoyancy, allowing for whole-body muscle exercise that can alleviate clinical symptoms.

3. Bird-Dog Exercise

Lying prone, use your abdomen as a fulcrum to slowly lift your upper body and lower limbs, holding for 3-5 seconds before slowly lowering. This strengthens the posterior lumbar muscles, enhancing lumbar stability.

4. Three-Point Bridging

While lying supine, use your head, elbows, and heels as support points to lift your torso and pelvis. Repeat this exercise 8-10 times daily to relax waist muscles and alleviate stiffness and pain.

5. Pull-Ups

For mild cases of lumbar disc herniation, pull-ups on a horizontal bar can be beneficial. Leveraging your body weight to stretch the waist muscles can improve clinical symptoms.

Additional exercise options include five-point bridging and jogging. It's essential to gradually increase exercise intensity and avoid vigorous activities that may cause acute injury.