|
|
2016-06-22 Spine-health.com 颈肩腰腿痛專業醫治宁波市第一病院骨科胡佰文
By Ron S. Miller, PT
While degenerative disc disease most often causes low back pain, if a degenerated disc impinges on a nerve root in the low back it can also cause a form of sciatica.
For complete information about degenerative disc disease, see What is Degenerative Disc Disease?
The form of sciatica exercises typically reco妹妹ended for treating disc degeneration and the sciatica that results is a dynamic lumbar stabilization program, sometimes using the exercises included in the McKenzie Method.
Alleviating sciatic pain caused by degenerative disc disease includes finding the most comfortable posi清洗馬桶產品,tion for the lumbar spine and pelvis and training the body to maintain this position during activities. In doing this correctly, one can improve the proprioception (sense of movement) of the lumbar spine and reduce the excess motion at the spinal segments. This will in turn reduce the amount of irritation at these segments, relieving pain and protecting the area from further damage.
These dynamic lumbar stabilization exercises often require specific hands-on instruction because they offer much less benefit if done incorrectly, and they tend to be much more difficult than they appear. This type of exercise program is progressive, starting with the easier exercises and advancing to the more difficult exercises once the lower level program is mastered. The most important aspect of using these sciatica exercises is sensing and controlling motion in the spine. Once learned, the body can eventually take over and do this without the level of concentration it takes early on.
Sciatica Exercises for Degenerative Disc Disease
We want to show you some of these exercises and how they’re done because, looking at them on paper sometimes makes it difficult on understanding how to perform them yourself. So if you see someone doing them, you can actually follow along. We’re going to start with degenerative disc d吃角子老虎機，isease and demonstrate those exercises now.
How to Perform a Pelvic Tilt
The first thing that’s quite important to learn is a proper way to perform a3D高清AV電影, pelvic tilt. Tilting the pelvis is very important because you need to be able to move the pelvis separate from the spine. So, the easiest way to do this is lying on your back with your knees bent up and think about pulling your bellybutton down towards your spine. Don’t think so much about flattening the back against the floor, but more try to pull the bellybutton towards the spine and your back will automatically flatten towards the floor. So as you pull your bellybutton in, your pelvis will actually roll up towards your chest. This is a position you should hold while you are performing many of these exercises.
Hook Lying March Exercise
Again, begin by performing a pelvic tilt and now slowly raise one leg at a time, only an inch or two, and back down, back and forth. The goal here is to do this without rolling your pelvis side to side and if you lock your pelvis in position, it should stay fairly strait. You should be able to speak while doing these exercises so you are not overworking yourself. Once this exercise is done correctly, you can add a combination. Again, lock your pelvis into position and as you raise your left leg, drop your right arm down over your head. And then alternate back and forth. Here what you don’t want支票借錢, to do is let your pelvis tilt back up and arch your back, so your back should stay relatively still while performing these exercises.
Bridging Exercise
Now for the bridging exercise, start in the same position – pelvis in position – and just think about raising your hips up in the air. As you do this, you should stay fairly straight through your trunk. The co妹妹on mistake here is rolling your pelvis up first and coming up to the shoulders and then rolling back down. If done correctly, everything should leave the floor together and come back to the floor together. Notice at the top I am not arching up in the air. Try to remain as straight as possible.
Leg Raise Exercises
Then we are going to use the same pelvic position and roll onto our stomach and perform several exercises there. Now on your stomach, you are still going to pull your belly up towards your spine and lock that pelvis into position. And now you are going to hold that position and raise one leg up off the floor. Again, we don’t need to go real high. And alternate back and forth. Try to avoid arching the back. To advance this exercise, you can again add the arms for the combination. Now when we add the arms, again lock the pelvis into position. Raise one leg and the opposite arm without arching the back. Notice the arm and leg are only raising approximately one to two inches off the floor.
視频演示：退變性椎間盘凸起坐骨神經痛的操练
本文為转载文章，若有侵权请接洽作者删除。本文仅供康健科普利用，不克不及做為诊断、醫治的根据，请谨严参阅 |
|
發表於 2022-10-15 14:19:57
收藏