Shanghai Anti-epidemic Story | Bei Cai! Bei Cai! (2): Chasing the sun

Text/Yangcheng Evening News All Media Reporter Zhang Hua

Correspondent Lin Huifang

Photo/Provided by the hospital

Low back pain and leg pain are very common in daily life , Many people have had this experience, and lumbar disc herniation is a very common disease that causes low back and leg pain, and it is also a very common reason for pain clinics.

Huang Xizhao, deputy chief physician of the Pain Department of Guangdong Maternal and Child Health Hospital, pointed out that the lumbar intervertebral disc is located in our spine, sandwiched between two vertebrae, like The round soft pad can avoid direct collision and friction between the two vertebrae and silently support the human body.

The intervertebral disc gradually lacks blood circulation and begins to degenerate after adulthood. If it encounters pregnancy or prolonged poor posture (such as sedentary, long standing, lower back training, etc.), the pressure on the intervertebral disc suddenly increases. High, that is, the herniation of the lumbar intervertebral disc with poor elasticity can compress the nerve and cause an inflammatory reaction!

Most people only feel mild discomfort or backache and dull pain in the initial stage of intervertebral disc degeneration. , the intervertebral disc is increasingly stressed, and the wear and tear is more and more serious, and secondary lesions will occur, such as facet joint disorder, lumbar disc herniation and even prolapse, etc., it is miserable.

Huang Xizhao pointed out that in order to effectively prevent lumbar intervertebral disc herniation, in addition to correcting long-term bad posture, you may wish to do the following three actions regularly, including during the remission or recovery period of lumbar intervertebral disc herniation, under the guidance of a doctor Appropriate exercise.

● cat arched back

each Repeat 10-20 times, three times a day.

●Swan up (also known as “Xiaoyan Fei”)

Repeat the action of A-B each time and maintain it for 30-60 seconds, (remember to complete the action within the painless back limit range)

● stretch the hips Hamstrings

Put the ipsilateral foot on the contralateral knee joint, and flex the contralateral knee joint with both hands. Do it once for 10 seconds, then repeat 3-5 times; switch to the other side and do it again.