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腰椎论坛»腰椎论坛 突友大家谈 新手报告-美国   『 交流腰椎间盘突出治疗方法,分享腰突症康复经验 』

标题: 新手报告-美国

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 楼主| 发表于 2018-8-22 02:10 | 个人空间 | 显示全部楼层
lizi971 发表于 2018-8-20 11:05
我也在美国,突出十毫米,一开始很不舒服,左腿跟酸胀无力,腿倒是不麻也不痛,但就左边腿根屁股上不舒服, ...

你做的是哪几个腰肌锻炼。



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 楼主| 发表于 2018-8-22 08:43 | 个人空间 | 显示全部楼层
有说用inversion table 蛮好的。彻底解压。想买个试试


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发表于 2018-8-22 12:46 | 个人空间 | 显示全部楼层
discherniation 发表于 2018-8-22 02:03
你在大城市吗?我在OR,没有几个医生可选。

我在洛杉矶, 美国人腰椎间盘突出都很多,我相信OR也是有好医生的,主要就是查review 比较好的神经科医生,神经科医生比骨科医生好,早期只能神经科医生做脊椎相关手术的,慢慢后面骨科医生也可以做。神经被挤压,最好神经科医生。 而神经科医生每个地方都很多。

这个病我一开始也是晕的不知道要找什么医生,每个人推荐都不一样,针灸 整脊 物理治疗 骨科 神经科,经过了那么久的摸索,总结保守治疗物理治疗也就是核心锻炼比较靠谱科学,而万不得已一定要手术,最好找神经科医生。

我的神经科医生还特地叮嘱避开整脊,因为突出比较大本来就敏感,万一调整一下突出压迫更严重。而针灸怎么可能对那么深的椎间盘有效呢?最多是缓解肌肉酸痛,作用于穴位。 很多人一开始觉得针灸有用是因为突出后行动受限没法锻炼肌肉痉挛,所以一开始针灸后得到缓解,但并不是对突出的作用。


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发表于 2018-8-22 12:52 | 个人空间 | 显示全部楼层
discherniation 发表于 2018-8-22 02:10
你做的是哪几个腰肌锻炼。

我都是躺着坐确保脊椎无压力不弯曲的前提下,各种动作。下个keep 这个手机app,里面有各种腰腹肌的动作,但是这是针对正常人的,我们需要过滤掉对腰椎有纵向压力或者会导致弯腰的动作。

切记:1,腰椎平躺在地, 2, 腰椎不要弯,比如仰卧起坐这种会让腰离地弯曲的是大忌。而卷腹则可以让大部分下腰贴着地可以做。

平板,侧平板,拱桥,拱桥等你强壮一点腹部可以放铁饼,总之只要注意两大点,动作可以很创造性的各式各样。动作越多样,练到的肌肉群越多。


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发表于 2018-8-22 12:54 | 个人空间 | 显示全部楼层
discherniation 发表于 2018-8-22 02:07
一直都作中心肌肉锻炼的人就不会得腰突吗?

是的,肌肉够强壮包着脊椎保护着脊椎是很难突的,除非有很大的外力导致。比如我,之前我虽然有运动但是忽略腰腹核心,有一次开车被追尾以及滑雪摔的导致。


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 楼主| 发表于 2018-8-22 22:43 | 个人空间 | 显示全部楼层
lizi971 发表于 2018-8-22 12:46
我在洛杉矶, 美国人腰椎间盘突出都很多,我相信OR也是有好医生的,主要就是查review 比较好的神经科医生 ...

加州可选的医生应该很多了。你要是有选好,请推荐给我。我的保险外洲的可报70%。 不过可能还要他们批。我现在的是骨科的。我在找找神经科的。我也是不知怎么找医生。我的保险可以直接找专家,所以也没有家庭医生推荐。不过我知道我是突了。当时还怀疑滑脱,好在没有。正骨的不会去看了。事关神经,不敢冒险。理疗师想约一次,看看锻炼的动作是不是适合我。我现在不会做手术的,不过真不知道以后会发展到什么程度。把医生找好,先备着。



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 楼主| 发表于 2018-8-22 22:50 | 个人空间 | 显示全部楼层
lizi971 发表于 2018-8-22 12:52
我都是躺着坐确保脊椎无压力不弯曲的前提下,各种动作。下个keep 这个手机app,里面有各种腰腹肌的动作, ...

是的,卷腹我天天都在做,就是一半的仰卧起坐。锻炼这个真是要有专业的指导一下。我也是平时做一些举铁,腹部锻炼和俞珈伸展锻炼,可是有些很伤腰的,自己都不知。太盲目锻炼了。我是指突以前。



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 楼主| 发表于 2018-8-22 22:53 | 个人空间 | 显示全部楼层
lizi971 发表于 2018-8-22 12:54
是的,肌肉够强壮包着脊椎保护着脊椎是很难突的,除非有很大的外力导致。比如我,之前我虽然有运动但是忽 ...

咱俩不一样,你的是意外造成的。我的是工作太累弄的。可能外力过猛,突的都会很大。我觉的我的也是运动扭的太大,弄的突的很大。



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 楼主| 发表于 2018-8-22 23:39 | 个人空间 | 显示全部楼层
本帖最后由 discherniation 于 2018-8-22 23:42 编辑
lizi971 发表于 2018-8-20 11:05
我也在美国,突出十毫米,一开始很不舒服,左腿跟酸胀无力,腿倒是不麻也不痛,但就左边腿根屁股上不舒服, ...

我想你那是坐骨神经压着了吧。我做这个动作有帮助。图中的 glute stretch.



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发表于 2018-8-23 02:24 | 个人空间 | 显示全部楼层
美国看这个感觉很愁人,不是手术就是注射,如果都不想就只有physical therapy,前期休息为主,因为早期MRI阴影大部分可能是水肿,不要加重,后期锻炼,个人感觉飞燕和游泳最好。加油


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 楼主| 发表于 2018-8-23 03:24 | 个人空间 | 显示全部楼层
现在有些担心回国坐飞机身体吃不消。应该买个腰围,坐飞机的时候用。 大家回国有坐经济舱的吗。有啥好办法可以分享一下。


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 楼主| 发表于 2018-8-23 06:10 | 个人空间 | 显示全部楼层
转一个国外网友发的。

I've learned a few things from

healyourbulgingdisc.com

&

healyourbackpain.com

as well as various Physios, Doctors, Rhematologists (sp?), Chiropractors ect.



In a Nut shell I'm going to post ( for free ) What I've learned from these books and how to heal this bastard, at least to the best of its ability.


1) STOP LIFTING, Stop doing anything, You need to rest for a few days first. This Step is usless without Step 2 So if you plan on resting and dont follow step 2 your not going anywhere fast.

2) McKenzie Stretch, Every 2 hours do the Mckenzie stretch


This is a vital part of your healing, Every 2 hours do 10 of those, What it does is gently pushes the Disc Gel back in where it's supposed to be, If you dont do this you wont heal, period.
It's why so many people have this injury for ages and ages and never heal.
After doing it for 2 days I had the Sciatica from my L5S1 Pain go from my big toe to my thigh, in 2 days time it might be in my buttock or lower back. You want it to stay in your lower back, not anywhere else, that means its healing, its in place and its where the injury is.

3) Bounce a Therapy ball GENTLY, 5 mins in the morning, 5 mins in the evening.
What this does is pumps the discs of your spine GENTLY , giving it the oxygen it needs to heal and pumping out all bad toxins. You should only do this gently, if it hurts stop.
The muscles around the disc injury should feel a bit of pain, maybe 10% , this means the toxins are being pumped out and into nearby things ( muscles can get rid of them 100 times easier than discs can )

4) March on a Mini trampolene for 5 mins every morning AFTER Therapy Ball.
This makes the muscles around your core work and remember how they should be, Your entire muscle balance will change if you get a Disc injury, you will walk different, lean different and in general put stresses on other parts of your body.
MARCH, As in Walk, dont jump.

5) Matress , My Biggest mistake.
I was almost healed, I went to a soft matress, and within 2 weeks I was in agony and had a fresh L4/L5 Disc injury.
Firm Matress, Pillow inbetween knees when sleeping on site, or a pillow or two under your knees when your back. Your body only heals when you sleep, you want it to heal all bloody night and for this to happen the disc HAS to stay in place with a proper sleeping posture.

6) Glucosamine, Chrondroitine Sulfate (sp?) , MSM.

( 800 Mg or the usual adult does , HAS to have all 3 of those ingredients , Dont take if allergic to shellfish )
You need these 3 vitamins in a daily vitamin, this will restore the disc tissue faster, since taking them my healing has sped up 50% at least.


7) Walking Not Running - Your discs need to gently heal, jogging, lifting is a big nono. For Me even walking hurts so It's difficult for me, but the majority of people walk just fine.


8) Dont Belive everything you read on the internet.
The whole ' rest for 2-3 days and resume normal activities ' is total bull****.
IMO the disc takes at least 2-3 Days of Mckenzie stretches just to get it to slip back in, then it takes 4-6 weeks for the disc to heal enough to return to NORMAL actitivies.
If you keep following what I've written within 2-5 years the disc should be fully healed according to new research.


9) Muscle Imbalances, Chriopractors, Lasers ect - Im not convinced any of these work, All the muscle imbalance workouts Ive done have hurt me and left me in agony for days.

Let Me explain a very important fact, At the moment my Right hip is twisted and leaning out, THIS ISNT A MUSCLE IMBALANCE.
It is my body's way of trying to take stress off the injury, Clearly if I body built right now I'd be in ALOT of trouble, You might only have minor changes in your body, mine is fairly noticable.


10) Stretch Stretch Stretch, Hamstrings, Quads, Daily, follow some from your local Physio or PM me for a list of the ones I did.

11) Strengthen the hell out of your core, Only to be done after 2 weeks of doing mckenzie stretches and relaxing, Everytime you do a sit up, lean over , or twist the disc gets injured and pops out, meaning you have to do more mckenzie stretches to fix it.


12) Good Days and Bad Days - Your going to have days where you think you are fully healed, dont be decieved. The Pain will subside alot quicker than the disc will heal.
I made the mistake of thinking I was healing as I was pain free on the second week.
I played a rather heavy game of tennis with my friends and boy did I regret it.

Let your body heal, Im no doctor but I wouldnt lift at ALL for at least 6 - 12 months, if not 2 years to be safe.

If you lift too soon your disc will have a weakness and that means next time you dead lift... POP.

13) Yoga - Do some, trust me, Only 2 weeks after you've sustained the injury though, no sooner.


14) Dont sit for more than 30 mins ( L4/L5, L5/S1 ) Disc bulges/herniations mainly.
Get up and stretch every 30 mins, I havnt sat in a chair for nearly 4 weeks, everytime I do I get a sore big toe, achey legs and general sciatica, this means the nerves in my back are being pressed by a squished disc.

* I also think Hydrotherapy is awesome if you can do some
* Stretch frequently, anything that can de-compress your spine, you want as much room as you can in there to get the disc in.
* Dont panic if you dont heal in 2 weeks like the internet says, I certainly didn't and I'm a 22 year old Healthy Male who's spent 2 weeks relaxing on a beach lying down.

Anyways that's what I've learned from spending $1000's on Physios, Books that claim to heal bulging discs and yeah.



BMI = 24.93%
Height = 5'11
Weight = 193 Pounds


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 楼主| 发表于 2018-8-23 22:26 | 个人空间 | 显示全部楼层
4号突击炮 发表于 2018-8-23 02:24
美国看这个感觉很愁人,不是手术就是注射,如果都不想就只有physical therapy,前期休息为主,因为早期MRI ...

希望是水肿,不过片子是发病后3个星期拍的。应该不太肿了吧。飞燕不式合我。我中央还狭窄。我要试游泳,不过我可能不游,就是打打板。



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 楼主| 发表于 2018-8-24 06:23 | 个人空间 | 显示全部楼层
今天感觉不太好,小电流嗖嗖往下去,麻呀麻。


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发表于 2018-8-24 23:11 | 个人空间 | 显示全部楼层
discherniation 发表于 2018-8-23 22:26
希望是水肿,不过片子是发病后3个星期拍的。应该不太肿了吧。飞燕不式合我。我中央还狭窄。我要试游泳, ...

恩,根据自己情况试试,大家都是久病成医的



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发表于 2018-8-24 23:48 | 个人空间 | 显示全部楼层
discherniation 发表于 2018-8-22 23:39
我想你那是坐骨神经压着了吧。我做这个动作有帮助。图中的 glute stretch.

这些动作只是拉伸而已还不是肌肉加强锻炼。我在做锻炼之前会做这些拉伸准备工作。



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