🌿 Folk Prescriptions

Hebei Province, Chengde City: Four years ago, after multiple examinations, I was diagnosed with lumbar disc herniation. After treatment and bed rest for 2 to 3 months, I could barely walk, but pain in the waist, buttocks, and legs persisted. The doctor advised that once the acute phase passed, self-care was essential for recovery.
According to medical advice, lumbar disc herniation tends to recur. After nearly five years of health-preserving rehabilitation exercises, I ultimately overcame this condition. Today, all symptoms have gradually disappeared; walking is now strong and even ten or eight li (about 5–8 km) feels effortless.
My self-care methods:
First, suspension method. Use door frames or parallel bars for hanging exercises. Perform once in the morning and once in the evening daily. Suspension exercise essentially continues traction therapy—it not only relaxes the waist and surrounding areas but also enhances local blood circulation and metabolism.
Second, bending and rotating waist exercises. This includes forward and backward bending, side-to-side lateral flexion, and left-right rotation. Perform once in the morning and once in the evening daily. Conduct at moderate speed with slight force, progressing gradually.
Third, massage method. Focus on massaging the Shenshu acupoints (both sides of the waist). Perform twice daily. Continue until a sensation of soreness spreads down the limbs. According to Traditional Chinese Medicine (TCM), Shenshu belongs to the Kidney Meridian; regular massage strengthens the kidneys and alleviates lower back pain.
Fourth, maintenance method. Integrate medical treatment with daily care for optimal results. Follow the “Ten No’s”: no prolonged sitting, no prolonged standing, no heavy lifting, no bending (during acute phase), no carrying children, no high heels, no looking down, no sitting on low stools, no overexertion, no exposure to cold (in the waist area). Two protections: protect the waist (use thin plastic foam wraps in winter for warmth and moisture absorption), and protect the back (wear wool or cotton vests).
Dr. Zhang Guoxi, Xiyuan Hospital, China Academy of Traditional Chinese Medicine: The patient’s “Four Methods” for treating lumbar disc herniation are effective self-care approaches, beneficial for both prevention and treatment.
Suspension and waist movement exercises improve spinal joint mobility and relieve symptoms through spinal traction and motion. However, several points must be observed: 1. During suspension, relax the waist and lower limbs so weight hangs naturally to achieve spinal traction. 2. Movements during suspension should be gentle—avoid jumping up and down, which may damage the spine and worsen the condition. 3. When performing waist bending or rotation, movements must be slow and gentle to avoid new injuries from abrupt, large motions. 4. Both suspension and waist movement exercises should progress gradually, increasing intensity over time and maintained consistently.
TCM holds that massage is beneficial and harmless, simple to perform, and can be sustained long-term. Except for “no looking down,” the other recommendations in the “Ten No’s” and “Two Protections” are reasonable and applicable to patients with lumbar disc herniation.