Lumbar disc herniation is common in patients aged 20-50 years, with a male to female ratio of approximately 4-6:1. Patients have more bending work or a long-term sitting history, such as: white-collar workers, drivers, porters, construction workers, etc. are high-risk groups of lumbar disc herniation, smoking, obesity, infrequent exercise will also increase the risk of the disease . The first onset occurs mostly during heavy or sudden twisting.
Clinical manifestation
Low back pain is the most important clinical manifestation of lumbar disc herniation. Leg pain can be accompanied by low back pain or appear before or after it.
Another major clinical manifestation is sciatica. Since 95% of intervertebral disc herniation occurs between the waist 4, 5 and the waist 5骶1, it is often accompanied by sciatica. The pain is radioactive, from the buttocks, the posterolateral thigh, the outside of the calf to the heel or the back of the foot. Pain can be aggravated by an increase in negative pressure during sneezing or coughing.
The central type of lumbar disc herniation can compress the cauda equina, causing dysfunction of the bowel and the parietal area is abnormal.
Prevention and treatment
1, maintain a healthy weight, reduce the weight of the waist; regular exercise
2. Quit smoking: Nicotine in cigarettes affects the absorption of nutrients by the intervertebral disc;
3. Adopt the appropriate method of holding things:
4. Avoid improper sitting posture. Due to the popularity of computers, the public's sitting posture is as shown above, but the correct sitting posture should be as shown below. The correct sitting posture has a protective effect on the cervical vertebrae.
7. Protect the waist when sitting down: You can put a small pillow or some towel between the chair and the back;
8. The waist is naturally relaxed when sleeping, and a pillow can be placed between the knees when lying on the side.
work out:
1. Relaxation: Find a comfortable position when you are resting. You can put a small pillow on the head and knees, lie on the floor or a medium-hard bed, or put a pillow on the side of the knee joint. Never keep the same posture for too long.
2, walking: no waist and leg pain, every two to three hours on the ground for 10-20 minutes (can not climb, walk the mountain, climb the stairs).
3, you can try hot or ice: you can use medium and low temperature electric blanket every 15 to 20 minutes, you can also take a warm water bath; or use a one-time hot packaging such as warm baby, once a day. If it is iced, it will be iced for 15-20 minutes every 2-3 hours. You can also try alternating hot and ice. It can relieve pain and improve muscle spasm by hot compress and ice.
4, strengthen the back: maintain flexibility and exercise under the advice of the doctor, help to restore the ability of the back of the back, especially the core stability exercise (see the picture below) can strengthen the muscle function of the trunk, thus protecting the lower back. Every 10 times, rest for 30 seconds, each time for 5 seconds.
Push wall movement: adjust the distance between the hands and feet and the wall so that the power can be concentrated on the trunk muscles, every 10 times, rest for 30 seconds;
Lumbar vertebral bridge: The knee joint is bent at 45 degrees, hands are placed on the buttocks, and the hips are supported by the palms. Every 12 times, rest for 30 seconds, each time for 3 seconds.
In addition, those who have the condition can also use the fitness equipment to assist the exercise: for example, the health ball is done 15 times, rest for 30 seconds.
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