Relieve vertebrae and numbness. A famous doctor of health care teaches you 2 simple movements

[Text and picture/Excerpt from dialect culture "Deep-level core muscle group, scientific exercise", author Yin Jinbi]

"Spiral disc herniation", how to relieve low back pain and numbness?

Speaking of pain, the most notorious disease is the herniated vertebrae. Some people often say "bone spurs", but it is not actually a completely correct way of saying it. The vertebrae is a fibrous organization that absorbs and impingement between the bone and bone. The correct name for this disease in medicine is "lumbar disc herniation". In the verb sentence, this is a tissue located in the vertebrae of the lumbar spine that is responsible for the protrusion of the impact, thus pressing on the nerve-induced disease. It not only causes back pain, but also is accompanied by symptoms such as numbness on the legs and heavy body. In severe cases, there may also be numbness on the waist and legs.

Half-plate protrusion is usually caused by excessive use of the waist, but sitting in the same position may also be the cause of this disease. Generally speaking, people with this condition will have a more painful pain when their waists are bent forward; while those with lower backs are erect will have a less painful pain when their waists are erected back.

If there is a problem of protruding lumbar discs, the muscles near the waist will become tight for a long time due to the pressure of the nerves, which makes it easy to have muscle pain. Especially the iliopsoas muscle attached to the lumbar spine is closely related to the pain symptoms caused by the protruding lumbar plate.

Patients with protruding lumbar vertebrae usually have the problem of excessive tightening of the iliopsoas muscle, so stretching and relaxing the iliopsoas muscle can also effectively relieve pain in the waist.

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Symptoms of protruding lumbar vertebrae

‧From the waist, buttocks, thighs to the calves, and feel soreness from the waist, when sitting for a long time, the waist feels soreness

‧When the waist is forward and back is pushed back, it will cause severe pain

‧When the groin and front side of the thigh

Low back and back exercises, pain measures for protruding vertebrae vertebrae

Lying flat and stretching 3 times

This stretching exercise is the first exercise you need to do when you feel soreness due to protruding lumbar vertebrae. It stretches the iliopsoas muscle that is too short and stabilizes the movement of the waist. Doing more thigh-stretching actions will also help reduce low back pain.

1 Sit on the bed, lying on the bed, with both knees bent and raised to the chest, hold your hands and ten fingers together and hold your right knee. At this time, the butt on your left should be slightly protruded to the bed.

2 Straighten the left foot below the bed, feeling the groin and front side of the thigh are stretched, and hold for 20 seconds, and move the same way.

Point

The butt on that side should be slightly protruded to the bed; the other foot should be kept unmoved so that it can be relaxed to the iliopsoas muscle.

Lucking back and relaxing exercises. Scalp nerve tightly

Sitting legs lift 3 times

The lumbar plate protrudes If the sciatic nerve passing through the lumbar and tail vertebrae, the legs may feel numb. This action can stretch the erectile swelling muscles that extend from the hips to the back side of the thighs and the knees, and relax the tightness of the sciatic nerve, while also easing the back pain and numbness of the legs.

1 Sit on a chair, leaning against the back of the chair, with both feet shoulder-width and arms around the back of the pelvis with both hands.

2 Slowly straighten your left foot and parallel to the ground. Arrange your ankles and stretch the muscles on the back of your legs, hold them for 20 seconds, and do the same thing.

Point

Palm hold the pelvis to fix it, and the knees must be completely straightened to fully extend to the back side of the leg through which the sciatic nerve passes.