Effective exercises that contribute to relieving the pain of a herniated disc

 Effective exercises that contribute to relieving the pain of a herniated disc


Some suffer from a herniated disc that prevents them from performing their daily activities. 

But every problem has a solution, and one of the most important ways to treat a herniated disc is effective exercise that helps relieve

 pain, weakness, or numbness in the legs and lower back caused by pressure on a nerve root in the spine, or in the spinal cord. 


Effective exercise also prevents further injury, by learning how to treat the back and doing exercises that strengthen the muscles that support the lower back, providing more comfort and confidence during the healing process.


Effective exercises that contribute to relieving the pain of a herniated disc

The doctor often recommends physical therapy in the case of a herniated disc through effective exercises, and can teach the patient how to exercise at home; To strengthen the muscles that support the lower back and help prevent re-injury.


Here are the most important effective exercises for the treatment of herniated disc pain, as mentioned on the Webmd website, but of course, after consulting a specialist doctor.


First exercise

Lie on the floor and grab one knee with your hands and bring it towards your chest as in the picture. Repeat the same movement for the second leg.


second exercise

Take a deep lunges pose. Kneel on your right knee and bend the second foot in front of you. 

Concentrate on the front flexor foot for balance and lift the back foot into the air and hold this position for a while. Return to the first position and alternate feet.


The third exercise

You can perform the exercises while sitting on a chair, keeping the back and body straight and moving the neck slowly during the exercise.


 Lower the chin to the chest and hold for a few seconds, relax and slowly raise your head, tilting the head back toward the back, so that your eyesight is up. 


Then, tilt your head on your right shoulder and do not raise your shoulder, continue to stretch for about 5 seconds, repeat this on the left side, and put your hand on top of your head while pressing it gently using your fingertips.


Fourth exercise

Sit on a chair and extend the right or left foot forward. Lean your body towards the outstretched foot and hold this position for a few seconds, then return to the original position and switch between the feet.

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