How to care and exercise for lumbar disease, you will know after reading this

In recent years, affected by lifestyle, low back pain has gradually become an epidemic, and is gradually becoming younger. Relevant data show that the number of patients with lumbar spondylosis in my country has exceeded 200 million. Once lumbar spondylosis occurs, the pain is endless, and it also affects people's lives and work. The occurrence of lumbar spondylosis is mostly related to age, bad living habits, work and other factors, and treatment and recovery are also a long process. So, how should patients with lumbar spondylosis take care of and exercise? Understand the following points to help you stay away from lumbar spondylosis!

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1. What are the key points in daily care for patients with lumbar spondylosis?

1. In terms of diet, patients with lumbar spondylosis should have a light diet and avoid greasy, salty, spicy and stimulating foods to prevent the body's pH fluctuations from causing worsening pain; eat more fresh vegetables and fruits and other foods rich in vitamins, and eat less meat and high-fat foods to avoid dry stools and increased pressure on the waist due to straining during defecation; supplement calcium, eat more calcium-rich foods such as beans, milk, kelp, etc., appropriately supplement animal liver, and maintain a diversified diet; arrange diet reasonably, insist on eating small meals frequently, and avoid excessive burden on the stomach and intestines.

2. In daily life, pay attention to keeping warm, especially the waist and back. When the weather is cold, you should add clothes appropriately, or use a hot water bottle to warm your waist. Quit smoking and drinking to avoid recurrence or aggravation of the disease. Patients with lumbar vertebrae hyperplasia should avoid excessive calcium supplementation. During the acute attack period of lumbar spondylosis, try to stay in bed and avoid hard activities. Pay attention to rest and work and rest. Do not bend over frequently or do sports or work that puts too much force on the waist. When sleeping, you should choose a hard bed to lie flat, avoid sleeping on a soft bed or sofa for a long time. Do not stand or sit for a long time. When moving heavy objects, keep your feet apart, one foot slightly forward, squat down, straighten your waist, tighten your abdomen to help exert force, stand up steadily and avoid being too violent; keep the center of the object close to you; keep your back straight and avoid twisting your waist.
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2. How to perform rehabilitation exercises for lumbar spondylosis?

Rehabilitation exercise is to promote the recovery of the disease through physical therapy. Moderate-intensity exercise can protect the spine and prevent the recurrence of low back pain. It should be noted that it is generally not recommended to take rehabilitation exercises within 1-2 weeks after the onset of the disease to avoid worsening symptoms. Instead, treatment should be postponed until 3 weeks later, especially some exercises and stretching exercises for the waist, which should not be performed immediately at the beginning of the disease. For patients with subacute or chronic diseases, if there are no danger signs, exercise can be performed as soon as possible.

1. Back muscle training method

The reason for premature degeneration and damage of joints is that the strength and elasticity of muscles and ligaments are insufficient, which directly puts pressure on bones. This will cause premature degeneration of joint cartilage over a long period of time. Therefore, strengthening muscle training is to protect joints and spine! Back muscle training can prevent lumbar muscle strain and intervertebral disc herniation, help stabilize the spine and protect spinal joints. When the muscles are strong, the spine will move under the strong protection of the muscles to reduce the chance of strain.

The following methods can be used to exercise the back muscles: (1) Flying Swallow: Lie prone with upper limbs extended backward. Place a pillow between the calves and ankles to tilt the head and shoulders backward as much as possible. At the same time, stretch the lower limbs as much as possible and lift the whole body up, leaving only the abdomen on the bed, forming an arc. Hold for 5 to 10 seconds, then slowly lower. (2) Five-point support: Lie supine with both knees bent. Use the head, elbows and feet as fulcrums to slowly support upward to the limit of your position. Try to raise the abdomen and knee joints flat, then slowly lower them. Hold for 5 to 10 seconds and then slowly lower them. (3) Three-point support: Developed on the basis of the five-point support method, the patient places both arms in front of the chest, uses the head and feet to support and exert force, so that the whole body is lifted and extended backward. (4) Bird-dog: Use the palms and knees as support points, kneel on four points, keep the torso horizontal, lift one hand and the opposite foot, then return to the starting position, and exercise alternately on the left and right sides. (5) Hip bridge: Lie on your back with your legs bent and as wide as your hips. Then, using your upper torso and feet as support, lift your hips so that your body is in a straight line. Maintain the position for as long as possible.

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2. Gluteus medius training method

The training of gluteus medius plays an important role in the stability of lower limbs. For lumbar spondylosis, the training of gluteus medius can reduce the pressure on the waist during activities, so as to relieve the symptoms of lumbar spondylosis and reduce the recurrence of lumbar spondylosis.

The method to exercise the gluteus medius is: lie straight on your side, lift one leg up to your limit, hold for 5 to 10 seconds each time, then slowly lower it, and you can change directions.

3. Waist mobility training

Lumbar mobility training can improve the lumbar flexion range of motion and help promote lumbar function recovery.

The training method for waist mobility is as follows: (1) Waist flexion exercise: lie on your back and bend your legs, hold your hands on your knees, and do the maximum range of lumbar flexion exercise. Do 10 in a set, and do 2 sets a day. (2) Waist extension exercise: lie prone, support the floor with your palms, and straighten your elbows, so that the lumbar spine can do the maximum range of extension exercise. (3) Waist rotation exercise: stand in front and back lunges, raise your hands forward, open one hand and do the maximum range of lumbar rotation exercise, and rotate your head with your arms, alternating left and right, and do 10 sets each.

4. Lumbar vertebra rehabilitation training exercises

The lumbar rehabilitation training exercises are as follows: (1) Leg extension exercise. Hold the head of the bed or the edge of the table with both hands, raise your chest and head, straighten your legs and swing them backward alternately, and gradually increase the swing amplitude. Do this for 3 to 5 minutes each time. (2) Foot push exercise. Lie on your back, bend your right hip and right knee, bring your knee as close to your chest as possible, hook your instep, and then push your heels upward diagonally. After pushing, contract and tighten the muscles of your thighs and calves for about 5 seconds. Finally, put them down and return to the original position. Do this alternately with your left and right legs, and do 20 to 30 times on each side of your lower limb. (3) Lunge walking. Take a big step forward with your right foot, bend your knee to an angle greater than 90°, straighten your left leg behind, and then take your left leg to form a left lunge. Walk forward with your left and right legs alternately. Keep your upper body upright, raise your chest and head, and swing your hips naturally. Do this for 5 to 10 minutes each time. (4) Twist your waist. Put your hands on your waist and do lateral flexion and rotation of your waist. Do this 20 times in each direction. This mainly exercises the quadratus lumborum and some small muscles of the spine. (5) Swimming. Among many sports, swimming is more suitable for patients with lumbar disc herniation. When swimming, the gravity of the spine is at zero. However, attention should be paid to using the correct swimming posture, and the water temperature of the swimming pool should not be too low. Sufficient warm-up exercises should be performed before swimming. The swimming time should not be too long, and attention should be paid to combining work and rest to avoid excessive fatigue of the waist.
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3. How to prevent lumbar spondylosis in daily life?

1. Maintain good living habits. Sitting for a long time is bad for the waist and can easily cause back pain. Maintain a correct posture at work. You can massage your waist and legs from time to time, or do some gymnastics to relieve the tension of the waist muscles. Try to reduce the time spent sitting for a long time playing with your phone or watching TV. When lifting heavy objects, try not to bend over. Instead, squat down to pick up the heavy object first, then stand up slowly, and try not to bend over.

2. Actively exercise the waist and back muscles. Strengthening waist muscle exercise can prevent and delay the occurrence and development of lumbar spondylosis, and can also treat early lumbar spondylosis. If the waist and back muscles are well developed, they can play an important protective role for the waist and back. Therefore, muscle strength can be strengthened through corresponding waist and back muscle exercises.
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3. Remember to wear a waist protector. The main purpose of wearing a waist protector is to brake, that is, to limit the flexion and other movements of the lumbar spine, especially to limit some unnecessary forward bending movements, so as to ensure that the damaged intervertebral disc gets enough rest.

Lumbar spondylosis is a general term for all lumbar diseases, generally referring to: lumbar disc herniation, lumbar osteophyte, lumbar muscle strain, etc. For lumbar spondylosis, in addition to receiving regular treatment, daily rehabilitation exercises and care are also particularly important. Patients with lumbar spondylosis can control the progression of the disease and alleviate the symptoms by paying attention to their daily living habits and doing some rehabilitation exercises.