(1) Freehand Exercise
1. If you are bedridden due to illness and cannot actively exercise, it is important to maintain some form of movement in a lying position.
Lie on your back with a small pillow under your lower back. Gradually increase the height of the pillow from that of a single roll of toilet paper up to about 5–8 rolls. If the discomfort is manageable, you can lie on this elevated position for 3–5 hours. Otherwise, try bending your knees and moving them left or right while lying down, or lift your legs onto stacked blankets to reduce the natural curve of your lower back.
2. If you are too unwell to get out of bed but still able to move, you can perform simple exercises while remaining in bed.
Focus on the part of the body you are exercising and coordinate your breathing. If possible, play some soft music to make the session more relaxing. The best results are achieved when you break a light sweat during the activity.
1. Leg lifting to stretch the waist: Lie on your back. In the first 4 beats, alternately lift your legs forward and to the left. The higher the lift, the better. First beat: left leg up, second beat: return to original, third beat: right leg up, fourth beat: return. Then, do four more beats for stretching. Fifth beat: raise both hands, sixth beat: stretch, seventh beat: bring hands down, eighth beat: lift hands again. Do a total of four sets of 8 beats.
2. Hip flexion and extension: Lie on your back. First beat: bend hips and knees, second beat: lift upper body, third beat: return upper body, fourth beat: return hips and knees. Do a total of four sets of 8 beats.
3. Leg stretching to relieve the waist: Lie on your stomach with elbows on the bed. First beat: straighten and extend your legs, second beat: lift your upper body, chest up. (At this point, only your elbows and abdomen are on the bed, and your lower limbs and upper body arch upward.) Third beat: lower your legs, fourth beat: lift your upper body. Do a total of four sets of 8 beats.
3. For those who can get out of bed, the following exercises are recommended:
1. Stretching movements: Stand upright, keep your shoulders relaxed, lift your arms forward with palms facing ahead, stretch your waist, then return to an upright position. Do this for 4 beats. Then bring your feet together, clench your fists at your sides, and repeat the waist stretch. Push your fists forward and extend your waist to increase the stretch. Do 4 beats. Repeat this before and after, totaling 8 beats. Do a total of four sets of 8 beats.
2. Side extension: Stand with feet together, perform similar movements as above. Do 4 beats. In the first 4 beats, stretch to the left, then to the right. When stretching to the left, push your left fist forward to the right side; when stretching to the right, push your right fist forward to the left side. This increases the lateral extension of the waist. Do a total of four sets of 8 beats.
3. Waist rotation: Stand with feet slightly apart, raise your hands with palms forward. Move forward, left, backward, and back to upright—this is 4 beats. Then move forward, right, backward, and back to upright—another 4 beats. Do a total of four sets of 8 beats. When turning your waist, try to rotate your body sideways and backward for better effectiveness.
Benefits: These exercises target the muscles in your back and abdomen, which can significantly improve the stability and protection of your lumbar spine and intervertebral discs. They help delay degeneration of the lumbar vertebrae and discs, thus effectively preventing and treating lumbar disc herniation. Additionally, by moving the nucleus pulposus forward through lumbar extension, these exercises avoid continuous backward pressure on the disc, gradually restoring the nucleus to its normal position and preventing it from protruding into the spinal canal. This enhances the prevention and treatment of lumbar disc herniation. It can be used as a primary treatment for early-stage or post-recovery low back pain and also serves as an effective complementary therapy alongside other treatments.
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