脊椎滑落, 运动和饮食 自然疗法,柏格医生dr berg
Summary
TLDR本视频讲述了针对脊柱滑脱症(spondylolisthesis)的最佳锻炼方法。脊柱滑脱症是由于椎骨(通常是L5)向前滑移,导致脊柱弯曲,可能引起腿部疼痛、肠道问题等。视频中推荐了几种锻炼,包括仰卧位、膝盖向胸部拉伸、使用健身球、平板支撑等,以加强腹部肌肉、稳定核心,避免脊椎过度伸展。此外,还提到了健康饮食、间歇性禁食、维生素D3和荨麻根等抗炎措施,以及如何通过平板支撑等练习来增强核心力量,改善姿势和减少下背痛。
Takeaways
- 🦴 脊柱滑脱症是一种脊椎骨(通常是L5)向前滑脱覆盖骶骨的疾病,可能由过去的骨折导致。
- 🔍 脊柱滑脱可能导致腿部疼痛、肠道问题等,需要特别的注意和锻炼。
- 🙅♂️ 避免做任何可能使脊椎骨进一步向前滑脱的过度后仰动作,如趴在地上然后向后拱起。
- 🧘♂️ 推荐在仰卧位上进行腿部抬起锻炼,以加强下腹部肌肉,帮助脊椎骨回到正确的位置。
- 🏋️♀️ 利用大健身球进行俯卧位练习,可以帮助脊椎骨回到正确的位置。
- 💆♂️ 躺在背上,将下背部压向地面,可以帮助缓解症状,保持脊椎骨的对齐。
- 🤸♂️ 做平板支撑是加强核心肌群的关键,这是一种等长收缩运动,可以增强躯干的稳定性。
- 🍏 减少炎症对缓解脊柱滑脱症状有帮助,健康的生酮饮食和间歇性禁食可以降低炎症。
- 💊 维生素D3对于缓解背部疼痛很重要,建议每天至少摄入20000国际单位。
- 🌿 刺荨麻根具有抗炎效果,可以帮助改善脊柱滑脱症状。
- 🧘♀️ 平板支撑不仅可以锻炼核心肌群,还能帮助改善姿势和减轻下背部疼痛。
- 🧠 强化免疫系统对于抵抗环境压力和疾病同样重要,可以通过免费课程学习如何加强免疫系统。
Q & A
什么是脊柱滑脱症(spondylolisthesis)?
-脊柱滑脱症是一种脊椎疾病,其中脊椎的一个部分(通常是L5)向前滑脱,与骶骨重叠。这种情况可能是由于过去的骨折导致的,骨折使脊椎的一部分断裂并向前滑移,导致脊柱在通过时需要弯曲,有时会引起腿部疼痛、肠道问题等。
脊柱滑脱症可能导致哪些问题?
-脊柱滑脱症可能导致腿部钝痛、肠道问题,以及由于脊椎压迫而产生的其他多种问题。
为什么某些锻炼对于脊柱滑脱症患者来说是不适宜的?
-对于脊柱滑脱症患者来说,任何可能导致背部过度向后伸展的动作都是不适宜的,因为这些动作会推动已经向前滑脱的脊椎进一步向前移动,可能加剧症状。
对于脊柱滑脱症患者,有哪些推荐的锻炼方式?
-推荐的锻炼包括仰卧位时将膝盖抱向胸部的练习,以及使用健身球进行的俯卧位练习,这些可以帮助脊椎骨回到正确的位置,并且加强腹部下部的肌肉。
为什么平板支撑(plank)练习对于脊柱滑脱症患者有益?
-平板支撑是一种等长肌肉收缩练习,可以帮助加强核心肌群,而不会弯曲患者的下背部,这对于稳定脊椎和减少疼痛非常重要。
什么是平板支撑(plank)的正确姿势?
-平板支撑的正确姿势包括保持整个脊柱从头部到底部成一直线,肩膀向后下方,不弯曲髋关节。有膝盖和前臂支撑的简化版本,以及标准版本,即手肘支撑,保持这个姿势。
平板支撑练习有哪些好处?
-平板支撑可以增强核心肌群,改善姿势,平衡身体前后部分的力量,加强肌腱、韧带和肌肉,提高稳定性,减少下背部疼痛,并与其他类型的锻炼相结合。
除了锻炼,还有哪些方法可以帮助减少脊柱滑脱症患者的炎症?
-减少炎症的方法包括健康的饮食(如生酮饮食),间歇性禁食,以及补充维生素D3和荨麻根等具有抗炎效果的补充剂。
维生素D3对于脊柱滑脱症患者有什么作用?
-维生素D3对于脊柱滑脱症患者非常重要,每天至少摄入20000国际单位可以帮助缓解背痛,放松肌肉,并改善任何关节炎的症状。
荨麻根有什么作用,为什么对脊柱滑脱症患者有益?
-荨麻根具有抗炎效果,可以帮助脊柱滑脱症患者减少炎症,从而缓解疼痛和改善关节健康。
Outlines
🧘♂️ 骶髂关节滑脱的锻炼方法
本段讨论了治疗骶髂关节滑脱(spondylolisthesis)的最佳锻炼方法。骶髂关节滑脱是指腰椎L5与骶骨重叠,通常是由于过去的骨折导致椎体后部断裂,导致椎体向前滑脱。这种情况会迫使脊髓在通过时产生弯曲,可能引起腿部疼痛、肠道问题等。建议的锻炼包括避免过度伸展,如俯卧位时背部拱起的动作,因为这会加剧椎体前滑。相反,应该仰卧,膝盖向胸部弯曲,进行单腿或双腿向上的锻炼,以加强下腹部,帮助椎体复位。此外,使用健身球进行俯卧位的练习,以及躺在背部并向下推压下背部,都有助于缓解症状。平板支撑是一种关键的等长锻炼,可以强化核心肌群,而不会过度弯曲下背部。还提到了减少炎症的方法,如健康生酮饮食、间歇性禁食、维生素D3和荨麻根等。
🏋️♀️ 核心锻炼的重要性及其好处
第二段强调了核心锻炼的重要性,特别是平板支撑,它能够连接上躯干和下肢,包括腹部、背部、侧部肌肉、髋部和臀部。核心锻炼有助于改善姿势,保持头部与脊柱的对齐,以及身体前后部分的力量平衡,减少关节疼痛。平板支撑能够加强肌腱、韧带和肌肉,因为它要求长时间保持一个姿势,从而增加核心稳定性,改善行走协调性,并减少下背痛。平板支撑也是一种有效的锻炼方式,可以让人出汗并在第二天感到肌肉酸痛。此外,平板支撑有助于减轻压力。视频还提供了一个实际演示如何进行平板支撑的链接,并推荐了一个免费的课程,教授如何增强免疫系统以更好地抵抗环境影响。
Mindmap
Keywords
💡脊柱滑脱
💡核心肌肉
💡平板支撑
💡炎症
💡维生素D3
💡间歇性禁食
💡酮症饮食
💡荨麻根
💡稳定性
💡等长收缩
Highlights
讨论了一种名为脊柱滑脱的疾病,这是一种脊椎骨折后,如L5脊椎滑脱至骶骨的疾病。
脊柱滑脱可能导致腿部疼痛、肠道问题和其他多种问题。
介绍了一些可以稳定脊柱滑脱区域并预防未来问题的锻炼方法。
强调了避免脊柱过度后伸,如俯卧时背部拱起,因为这会加剧脊椎滑脱。
推荐了仰卧位锻炼,如膝盖抱胸,以加强下腹部肌肉,帮助脊椎对齐。
提出了使用健身球进行俯卧位锻炼,以帮助脊椎滑脱的恢复。
建议进行背部贴地的锻炼,以减轻脊椎滑脱引起的疼痛。
强调了进行平板支撑等等长收缩运动的重要性,以加强核心肌群。
解释了平板支撑如何通过保持身体在一定水平位置来锻炼核心肌群。
提到了平板支撑的变体,包括前臂平板支撑和膝盖平板支撑。
讨论了平板支撑的益处,包括增强核心肌群、改善姿势和减少下背痛。
强调了平板支撑对增强肌腱、韧带和肌肉的重要性。
提到了平板支撑如何帮助身体对称性和协调性,减少关节疼痛。
介绍了平板支撑如何帮助减少压力和改善心理健康。
提出了通过健康生酮饮食和间歇性禁食来减少炎症的建议。
强调了维生素D3在缓解背痛和肌肉放松方面的作用。
推荐了荨麻根作为具有抗炎效果的植物。
提供了一个免费课程,教授如何强化免疫系统以抵御环境影响。
Transcripts
let's talk about the best exercise for a
condition called spond thesis and that
condition is where you have this bone in
your lower back that is overlapping the
other bone it usually is like
L5 um that's overlapping the sacrum so
what happened is you had this fracture
long ago or or recently and that broke
off the back part of your vertebrae and
now it's slipping forward
and so when the spinal cord comes down
through the column it has to take a
little Bend and sometimes that can
create dull pain pain down the legs
bowel problems a lot of issues there's
some great exercises that you can do to
totally stabilize this area uh and
prevent future problems um realize that
the vertebra is slipped forward okay
forward this way so anything that would
hyperextend going backwards where your
back is being arched backwards would be
a bad thing so if you laid it on your
stomach and arched back up you don't
want to do that because that's going to
push this vertebrae further forward what
you want to do is do the reverse of that
so you want to lay on your back that's
called being supine okay and then you
want to bring your knees up to your
chest you can start stretching them but
then you can actually do exercises where
you're bringing either one leg at a time
or both of them upwards back back and
forth to strengthen the lower part of
your abdomen that would be very very
smart as far as an
exercise this way it pushes that bone
back into alignment also if you were to
lay the opposite direction prone over
one of those big exercise balls and you
lay forward it's going to push that
vertebrae up into your back and you can
kind of stretch and then another really
good thing to do is if you could lay on
your back and push your lower back to
the ground okay so keep pushing it to
the ground so you can start getting
relief because what we want to do is we
want to take that vertebra and keep it
um aligned so there's no pinching of the
spinal column and doing planks is
essential put a link down below of what
that is um but you're basically holding
your entire body at a certain level and
you're just holding that position and
it's called an isometric exercise and
you can actually lift your arm and your
leg but that way you're not uh bending
your Lowa back you're strengthening your
core and that really is the key and the
core is really the connection between
the upper torso in your lower legs so
anything that will stabilize your core
would be a very therapeutic thing and
anything that would extend your spine
going back would be very very bad couple
more points um reducing inflammation in
general will greatly help so you of
course want to do healthy keto if you're
new to my channel I put a link below
what that means you definitely want to
do intermittent fasting because that's
probably the most powerful thing to drop
inflammation vitamin D3 is essential I
would take a minimum of 20,000
international units of vitamin D every
single day and that will actually help
your back pain in fact your muscles will
feel relaxed and if there's any
arthritis that will feel better as well
stinging nettler root is another one of
my
favorite um plants that gives you an
anti-inflammatory effect as well all
right thanks for
watching so remember someone was showing
me this plank exercise right and I was
kind of like that's so easy that's not
really a workout that's not going to do
anything and so I actually tried it and
I was shocked how difficult it was at
the very beginning but there's some
really cool benefits from doing this
plank exercise so what is it it's an
isometric type exercise where you're not
Contracting your muscles you're
stationary and so there's a modified
version or the regular version which
called the front plank and the modified
version you're on your knees and you're
on your forearms and your entire spine
from your head all the way to the bottom
part is straight it's neutral you're
keeping your shoulders back and down and
you're not bending at the hip level so
that would be modified and then you have
the regular type where you're doing like
a pushup but you're on your elbows and
you're maintaining that position and
there's a lot of other variations to
that which is more advanced so you start
out doing between one and six reps one
set you're going to hold that position
for at least 10 seconds but you want to
work up to a minute and so you're going
to rest between 30 and 90 seconds I'm
telling you it looks really easy but
it's very difficult in the beginning and
uh it's quite a workout you're going to
feel it the next day let's talk about
the benefits of a plank exercise it can
build your core what is a core the core
is something that connects the upper
torso to the bottom part of your legs
you have the abdominal muscles the back
muscles the side muscles the hip muscles
and the buttocks it can help your
posture it can help the relationship
between your chest and your midback and
your shoulders and your neck it can keep
your head over your spine so it's not
too forward This Way number three it
actually can help symmetry between the
front part of your body and the back
part of the body as far as strength
because if you're asymmetrical that can
produce pain in your joints especially
your lower back now number four it
strengthens the tendons the ligaments
and the muscles because you have to hold
this position for a long period of time
number five it can create a lot of
stability in your core so and what I
mean by stability is it can keep your
back from being unstable stable and it
can help your coordination when you walk
and it can just reduce pain in your
lower back number six you can actually
get a workout by doing this exercise
talking about sweating and definitely
feeling sore the next day it's also
really good to mesh in with other types
of exercises all right number seven like
all exercise it can also help you reduce
stress so I put a video down below of an
actual demonstration of how to do this
but you should check it out try it out
and tell me what you think hey before
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