Walking backwards for two months, the lumbar protrusion actually healed

Walking backwards is a popular form of exercise, we also know that walking backwards can bring a lot of benefits to our body, can strengthen the body and coordinate the balance ability. Some patients with lumbar disc herniation also join the team of backward walking, that backward walking for lumbar disc herniation has no benefit?

What is lumbar disc herniation

Mainly because the lumbar disc parts (nucleus pulposus, fibrous ring and cartilage plate), especially the nucleus pulposus, after different degrees of degenerative changes, under the action of external factors, the intervertebral disc fibrous ring rupture, the nucleus pulposus tissue from the place of rupture protrusion (or prolapse) in the posterior or spinal canal, resulting in the adjacent spinal nerve roots suffer from stimulation or compression, resulting in lumbar pain, one lower limb or both lower limbs numbness, pain and a series of This results in a series of clinical symptoms such as low back pain, numbness and pain in one or both lower limbs. The main cause of lumbar disc herniation is due to long-term unreasonable posture.

Is walking backwards good for herniated discs?

Walking backwards requires the waist to be straight or slightly backward, so that the spine and lumbar back muscles will be subjected to greater than usual gravity and movement force, so that the spine and back muscles that do not have sufficient activity to walk forward are exercised. And backward walking can exercise the lumbar spine muscles, quadriceps and ankle and knee joints around the muscles, ligaments, etc., so as to adjust the spine, limb movement function, enhance the stability and flexibility of the lumbar spine, correction of the lumbar spine physiological curvature straightening or posterior protrusion. To a certain extent, it is helpful for the relief and recovery of lumbar disc herniation.

What are the benefits of walking backwards to lumbar disc herniation?

Correction of unreasonable posture of the lumbar region

As walking backwards is reverse, the center of gravity is shifted backwards, which has a corrective effect on the curvature of the spine. It can also reduce the anterior pelvic tilt and lumbar lordosis, while also exercising its own muscles, so that the lumbar disc herniation can be effectively relieved.

Enhance the strength of the lumbar spine muscles

In the backward walking lumbar muscles will be rhythmically contracted and diastolic, can make the lumbar blood circulation is better improved, help the lumbar tissue metabolic rate, and usually is normal walking is not play this role. The lumbar spinal muscles are enhanced, which can reduce the pressure on the spinal bones and intervertebral discs, and also reduce the pressure on the nerve roots, and the symptoms of herniated discs can be alleviated. So walking backwards to a certain extent can play a role in relieving the symptoms of lumbar disc herniation.

Backward walking note what is better for the lumbar effect

Backward walking speed should not be too fast

Backwards walking speed is too fast, it is easier to run into obstacles to fall. So the speed should not be too fast when walking backwards. And lumbar disc herniation patients more to ensure that when walking backwards can walk steadily, the speed to 60 steps per minute is better, back pain should control the pulse than their own quiet increase of more than 10 times for the best.

To control the intensity of backward walking

Patients with herniated lumbar discs should not walk backwards for too long. Too much intensity may make it counterproductive. Generally 20-30 minutes each time, should be gradual, long-term persistence.

Backward walking to pay attention to the correct posture

When walking backwards to use the correct posture to receive the effect. Walking backwards should be chest up, look ahead, hands can cross the waist, but also with the pace of natural swing. When walking backwards to the toes first, then the palms of the feet or heels on the ground.

Note that backward walking needs to be different from person to person

Not every patient with a herniated lumbar disc is able to relieve pain by walking backwards, the size of the herniated nucleus pulposus, the site of compression of the nerve root, the direction is different. The size of the herniated nucleus pulposus, the location and direction of compression of the nerve root are different for each person.

Walking backwards in flat shoes

Walking backwards must wear flat shoes. Walking backwards when the human body's center of gravity in the heel, wearing shoes with a heel human proprioceptive insensitive, adjusting the center of gravity is not timely easy to fall, and easy to make the center of gravity forward, easy to lead to increased spinal curvature.