Speaking of lumbar disc herniation, everyone thinks that this problem only occurs in middle-aged and elderly people in their 40s and 50s. In fact, with the change of modern lifestyle, the problem of disc herniation is getting younger and more common.
So, what is a lumbar disc herniation?
Lumbar intervertebral disc herniation refers to a series of changes such as degeneration of the lumbar intervertebral disc, rupture of the fibrous annulus, protrusion, prolapse, and bulging of the nucleus pulposus, which compress the nerve roots, resulting in clinical symptoms.
How to prevent lumbar disc herniation?
[1] Strengthen the exercise of the lumbar back muscles, stabilize the spine, and slow down the degeneration of the lumbar intervertebral disc.
[2] Improve the working environment and pay attention to the working posture.
[3] Excessive bending activities should be avoided in daily life, especially those with waist strain should pay more attention.
[4] Sleep on a hard board bed, pay attention to protect the lower back, and avoid the impact of damp and cold on the lower back.
4 yoga poses to prevent disc herniation
Sphinx pose
01. Lie on your stomach, stretch your hands forward, and put your palms on the ground
02. Exhale, put your elbows on the ground, and lift your chest up
03. Slowly slide your elbows toward your chest until your arms are vertical
04. Lift the chest, expand the collarbone, and relax the shoulders
05. Hold for 5-8 breaths, restore
Cobra Pose
01. Lie on your stomach with your feet hip-width apart
02. Put both hands on both sides of the chest cavity, with elbows inward
03. Inhale, raise your head, lift your chest up, and expand your clavicle
04. Exhale, push your hands gently, keep your shoulders away from your ears
05. Look ahead obliquely and keep breathing for 5-8 breaths
Locust Pose
01. Lie on your stomach, put your hands on your sides, palms facing up
02. Exhale, lift both hands and legs upward at the same time
03. Lift the chest up, arms back up
04. Tighten the thighs and lift them up, and extend the toes far
05. Hold for 5-8 breaths and return to prone position
Camel Pose
01. Kneel and stand with feet hip-width apart
02. The thigh is vertical to the ground, and the calf is close to the ground
03. Inhale to lift the chest up and extend the spine
04. Exhale, bend your body back, put your hands on your heels
05. The neck is on the extension line of the spine, and the shoulders are relaxed
06. Hold for 5-8 breaths, restore
