Lower back pain is a very common health problem in today's society, and almost everyone has experienced difficulties as a result. It not only seriously affects our work, study, and life, but also greatly reduces our quality of life. Among them, back pain caused by lumbar disc herniation is more common and headache inducing. What is lumbar disc herniation? Once this condition appears, what other symptoms and effects will it bring? After diagnosis, how should we treat it? The following article will comprehensively explain the causes, symptoms, and treatment methods of lumbar disc herniation, with a particular focus on the important component of conservative treatment - rehabilitation exercise.
Our spine is composed of numerous vertebral bodies, and there is a layer of cushioning cartilage tissue between adjacent vertebrae that serves as a 'cushion pad', which is the intervertebral disc. It can effectively reduce the impact and pressure on the spine during exercise and weight-bearing. The outer layer of the intervertebral disc is a tough fibrous ring, and the inner layer is a jelly like nucleus pulposus. When we are in poor posture or engage in excessive exercise for a long time, the intervertebral disc may gradually become damaged, causing the nucleus pulposus to protrude outward and compress surrounding nerves or blood vessels, which is notorious as lumbar disc herniation. Long term engagement in heavy physical labor, frequent handling of heavy objects, prolonged driving, and improper sitting posture are all high-risk factors that may lead to intervertebral disc herniation.
If unfortunately suffering from lumbar disc herniation, what other symptoms may occur besides typical severe or persistent back pain? Common symptoms include lower back pain radiating to the buttocks and lower limbs, abnormal sensations in the lower limbs such as numbness, stabbing pain, or weakness. This is because the protruding intervertebral disc compresses the surrounding nerve roots, causing neuropathy. More severe cases may even affect lower limb strength (such as foot and back weakness) and difficulty urinating. This situation must be taken seriously and seek medical attention promptly. There are two main treatment options for lumbar disc herniation: surgical treatment and conservative treatment. Surgical treatment involves directly cutting open and removing protruding intervertebral disc tissue that compresses nerves, which can quickly alleviate symptoms. However, there are certain surgical risks and complications, and the cost is also relatively high. Not every patient is suitable for this treatment method. In contrast, conservative treatment, which gradually improves the condition through non-surgical means and causes less harm to the body, is often the preferred option.
Conservative treatment mainly includes three elements: medication therapy, physical therapy, and rehabilitation exercise. Drug therapy can help alleviate pain and reduce inflammatory reactions, with commonly used nonsteroidal anti-inflammatory drugs such as ibuprofen and opioid tramadol. Some topical ointments can also be used locally to control local inflammation. Physical therapy uses physical factors such as hot compress, infrared radiation, and massage to stimulate the affected area, improve local blood circulation, and reduce edema and compression. Both methods can alleviate symptoms to a certain extent, but the effect is not thorough. The most crucial thing is to persist in scientific and reasonable rehabilitation exercises, which can not only treat the symptoms but also the root cause. The reason is that reasonable exercise can enhance the strength of the waist and back muscles, improve and maintain the normal physiological curvature of the spine, fundamentally reduce and prevent repeated compression damage to the intervertebral disc, and promote the body's self recovery ability.
So, how should we conduct home rehabilitation exercises? In fact, there is no need to go to the gym. Doing a few simple and effective exercises at home can achieve the goal of waist training. Here are 5 simple and practical home rehabilitation exercises for you in detail:
The first is abdominal breathing, which is the most basic starting exercise. It can help relax tense muscles in the lower back and reduce pressure on the intervertebral discs. We can choose to lie on our back in bed or on the floor, or we can choose to lie on our side or sit in a sitting position. Place your hands on your abdomen and take slow and deep breaths. Try to gradually expand and elevate the abdomen during inhalation, and lower it during exhalation. It is advisable to breathe for about 10 seconds each time, and it can be repeated continuously for 10 times. Remember to use your nose as much as possible when inhaling and exhaling, and use your belly button to drive the airflow and feel the ups and downs of your abdomen.
The second is knee chest curl, which is mainly aimed at stretching the muscles and ligaments of the waist and back, helping the spine restore normal physiological curvature, and thereby reducing the compression that may be caused by posterior disc herniation. We lie on our back in bed or on the ground, with our hands wrapped around our knees and pulled towards our chest. At the same time, we slightly lift our head and feel the gentle stretching of our back muscles. We maintain this position for about 10 seconds and then slowly relax. Repeat the exercise 10 times and gradually increase the holding time to 20-30 seconds.
The third is cat style stretching exercise, which can effectively activate various muscles and ligaments around the waist, enhancing the flexibility and stability of the spine. We crawl on all fours, pressing our heads down and arching our backs like an angry cat. After 10 seconds, we relax; Then lift your head up and lower your back, like a lazy cat stretching its waist. Maintain the same posture for 10 seconds before relaxing. Switch back and forth, repeat 10 times, and feel the waist muscles and ligaments being fully stretched.
The fourth is bridge lifting, which focuses on exercising the muscles of the waist and buttocks. It can enhance the strength and endurance of these key areas, thereby better supporting and protecting the spine. We lie on our back in bed or on the ground, with our feet on the ground and our hands on either side of our bodies. Then try to tighten the abdominal and hip muscles as much as possible, raise the hips upwards to form a straight line, and hold for 10 seconds before slowly lowering them down. Repeat 10 times and gradually increase the frequency. Pay attention to keeping your back pressed against the ground and maintaining the stability of your core muscles.
The fifth is to lie on the side and lift the legs, mainly to exercise the coordination ability of the waist and side abdominal muscles. This can enhance the balance of power on both sides of the body, preventing excessive lateral bending or rotation of the spine. We lie on our side in bed or on the ground, with our lower arms supporting our heads and our upper arms placed in front of us. Then lift the upper leg as high as possible, maintaining a height of about 80-90 degrees, while keeping the core muscles stable for about 10 seconds. Slowly lower it and repeat the movement on the other side. Each side can be practiced 10 times.
Before starting home exercise, it is recommended that everyone first consult a doctor to determine the appropriate exercises and frequency based on their actual condition. Be careful not to increase the amount and difficulty of training at will, and proceed gradually. Be sure to pay attention to warm-up exercises, fully warm yourself up every time you practice, and pay attention to your body's reactions at all times. Stop immediately if you feel any discomfort. Backstroke or breaststroke can also exercise the strength of the lower back muscles, which can help alleviate symptoms such as lower back pain. In addition, we also need to know that exercise is only one of the important components of conservative treatment and cannot completely replace the doctor's treatment plan. Be sure to cooperate with the doctor's medication carefully, undergo regular physical therapy, and maintain good daily habits.
In summary, lumbar disc herniation can be improved by conservative treatment combined with regular rehabilitation exercises to minimize or avoid surgical timing. This article provides a detailed introduction to some simple and practical home exercise methods, hoping that this professional knowledge can be helpful for your treatment and rehabilitation process, and help you recover a healthy body as soon as possible. Let's focus on our physical health, prevent and treat back pain issues together.