People who have suffered from lumbar disc herniation are often asked to use the horizontal bar method to recover on their own. However, some people report that is very effective, , but it is of little use to some people and may even aggravate the symptoms .
Why is the effect of using the horizontal bar so different?
一
The essence of horizontal bar traction is, as the name suggests, to pull along the vertebral body , so that the height of the intervertebral disc inside the spine and the space between the intervertebral foramen can be slightly enlarged.
Negative pressure is formed inside the intervertebral disc and joint capsule, and the bulging intervertebral disc can be sucked back . In this way, the nerve root compression and irritation caused by the narrow structures will also be relieved.
Then the question arises, so why is the effect of hanging bar , which also uses the traction principle, so unstable?
二
Reasons for the instability of hanging horizontal bar therapy
First of all, from the perspective of traction, we must pay attention to three elements when traction - traction angle, weight, time , and at the same time, the spine flexion and extension and rotation will all affect To the traction effect.
However, this method of hanging the horizontal bar uses its own gravity to pull. Its strength, direction, etc. cannot be quantified, and time cannot be guaranteed, and it may not be suitable for your own situation. It's a method where a blind cat meets a dead mouse, and the effect is naturally not guaranteed.
三
What are the other hazards of hanging the horizontal bar?
This method of hanging the horizontal bar can also easily cause damage to the rotator cuff muscles, and incorrect landing buffering methods can easily aggravate waist symptoms, so use it with caution!
So how should we use the hanging bar as scientifically as possible?
四
How to hang the horizontal bar scientifically and correctly
·The position of the hands and feet-when hanging the horizontal bar, use the arms to exert force, and at the same time, the feet should touch the ground. This is because the waist can be relaxed and the pelvis is downward, thus achieving the effect of lengthening the spine and increasing joint space.
There may be people who are hanging from the horizontal bar and their feet cannot touch the ground because they are not tall enough. What should I do? At this time, you can find a stand that is slightly lower than or , such as a squat stand or put something under the single bar to step on.
·When getting off the horizontal bar - do not jump off the horizontal bar to avoid the impact of landing causing damage to the lumbar intervertebral disc and aggravating the symptoms. Therefore, when you land on the ground, you can hold the horizontal bar support and slide down smoothly, or place a stable foot chair to facilitate getting up and down.
·Intermittent traction - After starting training, you can stay for 15-30 seconds, then come down and rest for 5-10 seconds, repeat two to three times.
五
Can you save yourself by hanging on the horizontal bar?
Although hanging the horizontal bar has a certain effect, it cannot treat lumbar protrusion once and for all.
Because whether it is traction bed or hanging horizontal bar , it is more difficult to concentrate on a specific prominent position of , and the hanging horizontal bar is even more of a map cannon attack.
If your waist muscles are not strong to begin with, if you forcefully pull the lumbar muscles apart, it will increase the intervertebral space and reduce nerve compression, but at the same time it will destroy the stability of the lumbar spine, increasing the Risk of compression of large nerves.
What we need more at this time is to increase core stability and , and pay attention to daily postures. Because in bad posture, muscles exert force abnormally, and if the posture is wrong, recovery will be in vain.
六
How to scientifically relieve low back pain?
Next, the editor will talk about the self-rescue guide after the acute stage of lumbar protrusion. Get a small notebook and write it down -
◆Relax the tense erector spinae muscles Increase spinal stability
Abdominal breathing Activate transversus abdominis : During training, the waist should be pressed tightly against the bed surface, and the belly should be expanded when exhaling and inhaling.
Dead Bugs : Pay attention to pressing the waist tightly against the bed surface. During training, cooperate with breathing, swing out to inhale, and bring back to exhale.
◆Pay attention to the living posture
Sleeping position: Lying on the side The pressure on the lumbar spine is relatively small.
Lie on your back: Put a towel roll on your lower back and knee socket , so that the lower back muscles and posterior muscles are in a relaxed state.
Standing and walking posture: Pay attention to slightly tightening the lower abdomen, similar to Michael Jackson's dance moves.
Sitting posture: Choose a chair with a backrest. Sit back with your buttocks and your lower back tightly against the backrest. use the backrest to support to relax your muscles.
Okay, that’s it for today’s small class. Finally, I would like to remind everyone that the situation of each friend is different from to , and the solutions are different. If you feel comfortable after training and can reduce the symptoms, you can still continue to practice~
but ! If you feel that is useless or even aggravates after training, there are only two possibilities. The first one: the training movements are not done to the standard and compensates for the force of . The second one: this method is not suitable for your situation. But no matter which one, should stop in time!
