We both have intervertebral discs, why do you have such a prominent disc? 

 

To accommodate the free movement of the human waist, the lumbar intervertebral discs deform, recover, deform again, and recover again. Over time, with severe wear and tear, they can no longer recover, leading to lumbar disc herniation. 

 

In addition, poor posture can also accelerate wear and cause lumbar disc herniation. For example, the following types—

 

1. Sitting for a long time

When standing, the spine bears 100% of the pressure of the body weight;

When sitting, the spine bears 150% of the body weight;

When sitting and leaning the body forward, the spine bears 250% of the body's weight pressure. At this time, not only does the pressure increase, but different angles also compress the same lumbar vertebra, which can cause damage. 

 

2. Excessive weight bearing and bending

During heavy physical labor, the pressure inside the lumbar intervertebral discs increases. The correct posture is to squat down with both knees, lift the heavy object with your upper arms, slowly stand up, keep the object close to your abdomen, and maintain this posture while walking. 

 

3. Long-term exposure to cold

For example, wearing a miniskirt or a crop top exposes the waist to cold stimulation, causing the small blood vessels around the waist to constrict and the muscles to tense up, which increases the pressure inside the lumbar spine. 

 

4.Waist obesity, pregnancy

The waist naturally carries a "swimming ring," and being under high load for a long time increases the pressure on the waist. 

 

 

Don't want to stand out too much, practice these moves frequently

Prolonged sitting can cause fatigue in the lumbar muscles; exercise can increase muscle strength and prevent the occurrence of lumbar disc herniation. 

 

• Can people with lumbar disc herniation do exercise? 

During the acute attack phase, physical exercise is absolutely prohibited. During partial or complete remission, appropriate physical exercise can be undertaken, but it is best to have permission from a professional doctor. 

 

• Can a herniated disc be retracted? 

No. But appropriate exercise is also beneficial; stronger muscles can help relieve back pain. 

 

 Exercise 1: Little Swallow 

Recommendation index: ★★★★★ 

 

 

Recommended reasons:Strengthen the exercise of the waist muscles, especially the deep muscles. 

Tips:The key is not how many you do or how large the range is, but to maintain muscle tension and hold it statically for a while.

 

 Exercise 2: Swimming 

Recommendation index: ★★★★★ 

 

 

Recommended reasons:When swimming, the human spine changes from an upright position to a horizontal one, greatly reducing the burden on the spine and lowering the pressure on the lumbar intervertebral discs. 

 

 Exercise 3: Pull-up bar + pull-ups 

Recommended index:★★★★ 

 

 

Recommended reasons:When hanging on a horizontal bar, suspending the body stretches the spine and increases the intervertebral space. Pull-ups can strengthen the muscles of the lower back and back, both of which can help relieve back pain.

 

Exercise 4: Jogging 

Recommendation index: ★★★★ 

 

 

Recommended reasons:Jogging can straighten your back, thereby slowly stretching the lumbar ligaments, while the impact of jogging also increases the nutritional supply to the intervertebral discs. 

 

Exercise 5: Walking backwards 

Recommendation index: ★★ 

 

 

Recommended reasons:When walking backward, the body's center of gravity shifts backward, reducing pressure on the lumbar intervertebral discs; at the same time, it has a certain strengthening effect on the lumbar and back muscles. 

Tips:Walking backward has certain difficulties and dangers; try to choose enclosed, open, and flat places to avoid accidental falls.

 

Plan 6: Adjustment of the structure of TCM

Recommendation index: ★★★★★★

 

 

Reason for recommendation: Traditional Chinese medicine structural adjustment involves tactile touch and diagnostic evaluation to identify the root cause of problems. It uses gentle, painless techniques to adjust and align with the body's structural flow, restoring the continuity between systems (skin, tendons, bones, fascia) and enabling the body to regain its self-healing ability.

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