How to exercise abdominal muscles for lumbar disc herniation?

In daily life, there are many middle-aged friends who often have some physical problems because of lack of exercise in the office, such as frequent lumbar disc pain. At this time, we must be careful of lumbar disc herniation. In addition, when lumbar disc herniation occurs, we need to find a way to exercise. So how to exercise abdominal muscles for lumbar disc herniation?

Recommended abdominal muscle training methods:

Recommended actions:

Gym: abdominal press trainer, rotating abdominal muscle trainer

Freehand/weights: sit-ups, straight-leg leg raises

Intensity settings:

First, you need to measure your 1-RM, which is the maximum weight you can lift at one time.

To increase strength and muscle volume: 8-12 repetitions per set; 2-4 sets each time; 2-3 minutes rest between sets; load is 60%-80% of 1-RM;

To improve muscle endurance: 15-25 repetitions per set; 1-2 sets each time; 2-3 minutes rest between sets; load is about 50% of 1-RM;

Exercise frequency: Train each major muscle group 2-3 times a week, and the interval between exercises of the same muscle group should be at least 48 hours.

In addition, if your body fat level is high, you should also perform basic aerobic exercises to achieve the fat burning effect. Jogging for 30-40 minutes a day, about 5 kilometers, is enough. 3-5 times a week.

If you have a mild lumbar disc problem, in order to prevent it from getting worse, you need to improve the strength of your back muscles, as well as the coordination and flexibility of your lumbar muscles, to achieve the following effects:

1. Relieve waist muscle spasms

2. Improve bad posture and enhance lumbar stability

3. Prevent and treat muscle atrophy and enhance the strength of waist and back muscles

4. Strengthen the strength of the lumbar back muscles and posterior longitudinal ligament

Specific method:

1. Forward bending exercise: Do each movement for 1-2 minutes and repeat 3-5 times.

2. Back extension exercise: Do each movement for 1-2 minutes and repeat 3-5 times.

3. Side bending exercise: Repeat 6-8 times.

4. Lunge walking: practice 5-10 minutes each time, twice a day.

5. Back leg extension exercise: 3-5 minutes each time, 1-2 times a day.

6. Hip lifting exercise: Repeat 1-8 times.

7. Foot-kicking exercise: Do 20-30 times on each side of the lower limb.

8. Waist stretching exercise: Repeat 8-10 times.

9. Waist hanging exercise: Repeat 3-5 times.

There are many ways to exercise the abdominal muscles for lumbar disc herniation, and different exercise methods have different effects. If there is a mild lumbar disc herniation, in order to prevent the severity of the disease, we need to pay attention to massage to increase the body's flexibility and coordination. We can increase the mobility of the waist by jogging or walking.