There are several exercise methods for lumbar disc herniation

Through rehabilitation exercises to exercise the deep muscles of the lumbar region, to enhance the strength of the muscles supporting the lumbar vertebrae and reduce the pressure on the lumbar intervertebral discs, so as to alleviate the symptoms of lumbar herniation, and even to achieve the effect of lumbar herniation back. The New England Journal of Medicine published a 5-month physical therapy for lumbar disc herniation in April last year.Solution of Lumbar Disk Herniation without Surgery - NEJM NEJM

The following are small exercises for rehabilitation of lumbar herniation:

Movement 1: Supine Abdominal Flexion Exercise

Lie on your back on a mat with your legs and feet together;

bend your knees, clasp your hands around your knees, and bring your head as close as you can to your knees;

relax and return to the original position;

repeat 10 times.

Note: If pain levels are high, avoid lifting your head and take a short break between movements.

Movement 2: Cobra Stretch

Exhale, while tightening your stomach, and support your body with your hands starting from your head to your hips and slowly lift your body off the ground;

Inhale and hold the support for 10 seconds;

Exhale, while tightening your stomach, and slowly lower your body section by section from your hips to your head and return it to its original position;

Repeat for 10 times, and hold the support for 10 seconds each time. seconds.

Note:

Do not overstretch the back;

Imagine slowly peeling the body off the ground starting from the forehead section, to the shoulders, to the ribs, to the lower back and finally to the hips;

When doing this exercise, tighten the abdominal muscles only while exhaling;

If the pain level is high, reduce the lifting range and rest between movements.

Movement 3: Spinal rotation

Fold your arms at shoulder height and keep your eyes flat in front of you;

Rotate your upper body to the left until you feel a stretch, and return to the starting position;

Rotate your upper body to the right until you feel a stretch, and return to the starting position;

Repeat 10 times

Note:

When rotating Keep the head and upper body rotation consistent;

Sit on an exercise ball if you need to make it more difficult;

If the pain level is high, reduce the rotation and rest between movements.