Lumbar disc herniation is one of the most common conditions in orthopedic clinics and is also the most common cause of lower back and leg pain. So how should we position ourselves in bed with lumbar disc herniation?
【Positioning in Bed with Lumbar Disc Herniation】
1. Positioning in Bed with Lumbar Disc Herniation
When lying on your back, as long as the bedding is suitable and your limbs are naturally extended, there is not much change in the curvature of the spine. When lying on your side, it is generally not necessary to pay too much attention to whether you lie on your left or right side, because when sleeping, people constantly turn over in order to find a more comfortable position, about 20-45 times per night. When lying face down, the chest is compressed, the lumbar spine protrudes forward, and discomfort may occur. Therefore, the correct sleeping position should be lying on your back or on your side. If conditions permit, when lying on your back, you should place a soft pillow under your lower limbs so that both hips and knees are slightly flexed, the muscles of the whole body are relaxed, the pressure on the intervertebral discs is reduced, and the tendency for posterior disc herniation is reduced. It also reduces the tension of the sciatic and sacral nerves, effectively preventing the recurrence of lumbar disc herniation.
2. Self-massage for Lumbar Disc Herniation
Rub the kidneys to nourish essence: Rub your hands together to generate heat, place your hands behind your body, and rub the kidneys and large intestine acupoints on both sides in a clockwise direction 30-50 times. Massage the waist and lower limbs: Place your hands behind your body, and using the thumb, middle finger, and ring finger, exert pressure and massage the affected side's lumbar and sacral areas, buttocks, and outer muscles of the lower limbs 3-5 times. Fist tapping the waist and buttocks: Make a fist with both hands behind your body, and use the back of the fist to tap the acupoints such as the kidneys, large intestine, lumbar vertebrae, and sacral vertebrae on both sides, starting with light taps and gradually increasing the intensity, alternating between light and heavy taps, for a total of 30 taps.
3. Tips for Preventing Lumbar Disc Herniation
Maintain proper posture: When sitting, keep your upper body straight, abdomen tucked in, chin slightly tucked, seat height appropriate, both legs close together, and both feet firmly on the ground, with the entire sole of the foot touching the ground as much as possible, avoiding a hunched or slouched sitting posture. When standing, look straight ahead, chest out, abdomen tucked in, chin slightly tucked, arms open and slightly back, waist straight, legs straight, calves slightly tense, and the distance between the feet about the same as the width of the pelvis. For sleep, it is generally recommended to lie on your back or on your side.
【Self-care for Lumbar Disc Herniation】
1. Chest lifting: Lie face down, support your body with both hands on the bed, start by tilting your head backward, gradually lift your upper body while supporting with your hands, and arch your chest upward, finally arching your back as much as possible until reaching the lumbar region. Rest in a prone position, repeat five to ten times. Hip movement: This movement is best done while lying on your back. First, extend your right leg forward forcefully, and at the same time, swing your hip to the right. Then do the same with your left leg. The movement should be coordinated and strong, with the legs alternating, for twenty to thirty times. Leg kicking: Lie on your back, flex your hip and knee joints as much as possible, and tighten your foot (dorsiflexion). Then, with force, kick your heel upward at an angle of about forty-five degrees, tensing the muscles of the calf, and then release and return to the starting position. Alternate between the legs twenty to sixty times.
2. Fish leap: Lie face down, place your hands on your waist, lift your upper body and both legs at the same time, creating an arch shape. Pay attention not to bend your knees. Try to maintain this position for as long as possible. Lower back and extension: Stand with your legs shoulder-width apart, toes pointing inward. Bend forward with elasticity, touching the ground with your hands. Then return to the starting position and extend your back as far back as possible with elasticity. Repeat five to ten times, gradually increasing the range of motion as the condition improves, and progressing in a gradual and orderly manner.
【Daily Care for Lumbar Disc Herniation】
1. First, choose a suitable desk and chair. The chair should be slightly lower and the desk slightly higher. Avoid using an office chair with wheels because when sitting on a swivel chair, the lower back has to exert a certain amount of force to maintain stability, which can easily lead to fatigue. It is best to choose a chair with a backrest and a protrusion below the backrest to maintain a forward-leaning position of the lumbar spine. The chair should be close to the desk, and a low footstool can be placed under the feet to relieve fatigue from sitting for long periods. The correct sitting posture should be straight back and chest out, avoiding hunching over the desk.
2. Second, pay attention to adjusting your work rhythm. For desk workers, it is recommended to get up and move around every hour, taking a walk or doing standing exercises to contract and relax the muscles of the waist, exercise the strength of the waist and back muscles, and enhance the protection of the lumbar spine. Finally, avoid sleeping on a very soft mattress and maintain high-quality sleep. During sleep, the waist is in a relaxed state, which can fully release the pressure on the intervertebral discs and provide adequate nutrition to the nucleus pulposus and annulus fibrosus, delaying degeneration and preventing lumbar disc herniation.
