Health- Habilitation Exercises For A Slipped Disc: A Step-by-step Guide – #INA
The spine has a .tal of 33 vertebrae, which are supported by small padded discs. These discs keep the spine flexible and also help protect it from shocks. But due . any injury or shock, when the inner part of the disc comes out of the outer ring, then in medical language this condition is called slip disc. Slip disc causes problems like back pain, neck pain, pain sp.ing . the hands or feet, tingling and numbness.
(Read more – Slipped disc diet)
Usually slip disc patients do not require surgery. However, doc.rs may recommend physiotherapy . get rid of the problem of pain. But there are some exercises, which by doing at home, you can get relief from the pain caused by slip disc. In this article .day we will tell you about the exercises . get rid of the problem of slip disc.
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Exercises For Slipped Disc
- Benefits Of Neck Stretches For Slipped Disc
- Benefits Of Seated Chair Stretch For Slipped Disc
- Benefits Of Hamstring Stretch For Slipped Disc
- Benefits Of Back Flexion Stretch For Slipped Disc
- Best Exercises For Slipped Disc Recovery
- Exercises Not To Do With Slipped Disc
- Summary
Doc.rs for Habilitation Exercises For A Slipped Disc: A Step-by-step Guide
Exercises For Slipped Disc
Some people may take weeks . recover from a slipped disc, while some may take months for the pain . go away. In this situation, physical activity helps. Let us know in detail what kind of exercises can prove helpful in the case of slipped discs.
Benefits Of Neck Stretches For Slipped Disc
Pain can also occur around the neck in the problem of slipped discs. In such a situation, relief from the problem of neck pain can be obtained through this exercise.
- To do this exercise, first sit straight on a chair. Then join your chin . the chest. Then slowly take the neck back.
- After this, take the right ear . the right shoulder and then take the left ear .wards the left shoulder.
- Repeat this process 8-10 times.
(Read more – Slipped Disc Injections)
Benefits Of Seated Chair Stretch For Slipped Disc
People who have slipped discs in the lower part of the spine can get relief from pain by doing this exercise.
- Sit on the chair and keep one foot on the floor. Extend the other leg straight through the heel.
- Straighten your back and bend forward on the extended leg until you feel a stretch in the back of your upper thigh.
- Stay in this position for 15-30 seconds.
- Then repeat the same process with the other leg.
(Read more – Slipped (Herniated) Disc)
Benefits Of Hamstring Stretch For Slipped Disc
- Lie straight on the mat and lift one leg in the air.
- Then wrap a .wel around the leg that is in the air.
- Then hold the .wel and pull the leg .wards the body.
- Stay in this position for 15-30 seconds.
- Then repeat the same process with the other leg.
(Read more – How . sleep with slipped disc)
Benefits Of Back Flexion Stretch For Slipped Disc
Back flexion exercise stretches the spine and back muscles. If you have any back injury, then consult a doc.r once before doing this exercise.
- Lie on your back and hold both knees .wards your chest.
- During this, move your head forward until there is a stretch in the lower back.
- Repeat this process 10 times.
Apart from this exercise, there are many other exercises through which one can get rid of the problem of slipped discs. However, before doing any exercise, consult your doc.r once.
(Read more – Sciatica)
Best Exercises For Slipped Disc Recovery
- Standing Extension: Doing this stretch helps in pushing the disc . a neutral position.
- Seated chair stretch: This exercise supports the back by stretching the hamstring muscles. In this way, it helps in reducing the pressure on the lower spine.
- Kneeling deep lunges: Doing this helps in stretching the hip flexors and hamstrings. This provides relief from pain in the neck or lower back.
- Neck stretch: If the herniated disc is in the cervical area of the spine, then stretching the neck muscles provides relief from pressure and pain.
- Half cobra pose: This stretch helps in pushing the disc material between the intervertebral discs. This accelerates healing.
- Full cobra pose: This also gives the benefits of half cobra pose and reduces pain.
- Cat cow: This is a popular exercise for slipped discs. It helps in reducing the pressure on the herniated disc by opening the intervertebral disc space. It also improves the mobility of the spine, which helps in recovery.
- Bird dog: Doing this exercise helps in strengthening and stabilizing the lower back and deep spine muscles.
- Plank: Like the bird dog exercise, this exercise is helpful in straightening the deep spinal muscles and butt muscles and bringing them . the correct position.
(Read more – Strategies for Managing and Relieving Sciatica Pain)
Exercises Not To Do With Slipped Disc
In case of slipped disc, certain postures, activities and exercises should be avoided. Exercises like spine flexion, heavy weight lifting and cycling can negatively affect slipped discs. Let us know in detail what kind of exercises need . be avoided in case of slipped discs.
- Sit ups and crunches: By moving forward in this exercise, there is a lot of pressure on the disc of the spine, which is not good at all.
- Straight leg raise: By raising the leg, there is pressure on the spinal disc. Therefore, it should not be done.
- Squat: During this exercise, the entire weight of the body falls on the lower part of the back. This can increase the pain of slipped discs.
- Standing hamstring stretch: In this stretch, the lower part of the back becomes rounded. This puts pressure on the intervertebral disc.
- Deadlift: The heavy weight used in this exercise can put stress on the spine and disc.
- Leg press: The spine also gets rounded while doing this, which is not good for disc problems.
- Cycling: In this posture, the person needs . move forward, which is not at all good for lumbar herniated discs.
(Read more – Discec.my)
Summary
It takes time . recover from a slipped disc. To recover, it is important . do certain stretching exercises and avoid certain exercises. In case of slip disc, exercises like cycling should be avoided because in this posture the person needs . bend forward. This can make the condition more serious.
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