Lumbar protrusion can practice flat support how to do flat support

May 7, 2023
Whether you are a heavy worker, or sitting in front of the computer for 8 hours a day white-collar, you can easily feel the stiffness of the back, lumbar disc protrusion, so you can still do flat support? And how to solve the trouble of lumbar protrusion?

Lumbar protrusion can practice flat support?

Can, but be cautious. In principle, proper exercise can help relieve the symptoms of lumbar herniation by strengthening the muscles of the lumbar region, and even assist in the treatment of the disease. However, not all lumbar disc herniation patients can do flat support, not only can it not help treatment may also aggravate the condition.

How to do flat support for lumbar herniation

Pay attention to control time and intensity. Lie down, bend both elbows to support on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles remain in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes to the ground, keep even breathing. Hold each set for 60 seconds, 4 sets per training, with no more than 20 seconds between sets.

Post-practice foam roller massage

This method relaxes the muscle fibers of the back. This method is the same idea as tennis, but is more widely used. If your hard knots include many layers of muscles, this is the tool you want to consider. The foam roller increases blood circulation to the back, taking away the lactic acid and oxygen that accumulates. These two are two of the most important components of a muscle hardening.

Post-Practice Cold Pack Treatment

If the hard knot is due to an injury, you should first apply a cold pack. Place an ice pack on the hard knot for about 20 minutes, at least three times a day. Cold packs should be applied for two to three days after the injury. Pour water and topical alcohol 3:1 in a Ziploc bag and expel all air before freezing.

Pay attention to position and posture

Wrong posture can cause the problem to worsen. If you work at a desk, get up and walk around every hour. Be conscious of taking breaks - don't put constant pressure on a muscle. If you've been lifting heavy objects, watch the way you do it. Putting it down too quickly can force muscles to contract.
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