How to perform rehabilitation exercises for lumbar disc herniation

Generally, when suffering from lumbar disc herniation, patients may perform rehabilitation and exercise routines such as diaphragmatic breathing, leg lifts, bridge exercises, abdominal planks, and leg stretches. If discomfort occurs, medical attention is recommended. Specific details are as follows:

1. Diaphragmatic Breathing

The patient lies flat on a surface with hands placed on the abdomen. During deep inhalation, the abdomen rises upward; during exhalation, the abdomen contracts downward. This breathing technique helps stabilize the lumbar spine area and reduce pressure.

2. Leg Lifts

Lie on your back with both knees bent and feet flat on the floor. Slowly lift one leg until the thigh is parallel to the ground, then lower it gradually. Repeat this movement 10–15 times, then switch to the other leg and repeat the same steps.

3. Bridge Exercise

Lie on your back with knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees, then slowly lower them back down. Repeat this movement 10–15 times.

4. Abdominal Plank

Position yourself face down on the floor, supporting your upper body on your forearms with elbows aligned under the shoulders. Tighten your abdominal muscles to keep your body straight and avoid sagging in the lower back. Hold this position for 20–30 seconds, then relax. Repeat 3–5 times.

5. Leg Stretch

Lie flat on your back with one leg straight and the other bent. Use both hands to gently pull the bent leg toward your chest until you feel a comfortable stretch in the leg. Hold this position for 20–30 seconds, then switch legs and repeat the movement.

Maintaining good posture in daily life is very important. Try to avoid staying in the same position for prolonged periods, especially extended sitting. When seated, use a lumbar support cushion or pillow to help maintain the natural curve of the lower spine.