How to Care for Lumbar Disc Herniation

1. Moderate Work Intensity and Balance:

Ensure that work intervals are balanced with appropriate rest breaks. Use break time to engage in physical exercises that help eliminate muscle fatigue, prevent and alleviate lumbar strain.

2. Maintain Good Posture:

Long periods of desk work often lead to poor posture, such as slouching or arching the back, which can damage the lumbar spine. This improper posture stresses muscles and ligaments in the lower back. Developing good habits, like sitting straight and avoiding slouching, is crucial to reduce the risk of spinal issues.

3. Moderate Physical Exercise:

For individuals with lumbar disc herniation, moderate physical activity can improve the function of the intervertebral joints, strengthen muscles, ligaments, and joint capsules, enhance spinal stability, and promote better circulation in the lower back. Over time, consistent exercise helps correct poor posture, alleviate symptoms, and reduce recurrence.

4. Keep the Lower Back Warm:

Cold weather can trigger or exacerbate lumbar pain. Exposure to cold and damp environments can reduce blood circulation to the lower back, leading to muscle strain and inflammation in ligaments and fascia. It's essential to keep the back warm to prevent pain and discomfort.

5. Strengthen Labor Protection:

When performing physically demanding tasks, such as lifting or carrying heavy objects, ensure proper posture (keep the upper body upright and maintain the natural curvature of the lumbar spine). The pressure on the discs is much higher when lifting with poor posture. Wearing a lumbar support belt during heavy labor and loosening it afterward to engage in light movement can help balance the muscles and ligaments of the lower back.

Keywords: Lumbar disc herniation, care, prevention