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look at some of the exercises that can relieve pain

Dealing with a herniated disc can be a challenging and painful experience. However, staying active with the right exercises can actually help alleviate discomfort and promote healing. Here are some safe and gentle exercises that you can incorporate into your routine to manage herniated disc pain:

  1. Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Gently tighten your abdominal muscles and flatten your lower back against the floor. Hold for a few seconds and release. This exercise helps strengthen the core muscles precio de operación de hernia discal en clínica privada that support your spine.
  2. Partial Crunches: Lie on your back with your knees bent and hands behind your head. Slowly lift your head, shoulders, and upper back off the ground while exhaling. Hold for a second and lower back down. This exercise strengthens the abdominal muscles without putting too much strain on the lower back.
  3. Cat-Cow Stretch: Position yourself on your hands and knees in a tabletop position. Inhale as you arch your back, dropping your belly towards the floor (cow pose). Exhale as you round your back, tucking your chin to your chest (cat pose). This gentle stretching exercise helps improve flexibility and mobility in the spine.
  4. Seated Forward Fold: Sit on the edge of a chair with your feet flat on the ground. Slowly hinge at your hips and lean forward, keeping your back straight. Hold this stretch for a few seconds and then sit back up. This exercise helps stretch the hamstrings and lower back.
  5. Leg Raises: Lie on your back with your legs straight. Tighten your abdominal muscles and lift one leg off the ground a few inches. Hold for a few seconds and lower it back down. Alternate between legs. This exercise strengthens the lower abdominal muscles and supports the lower back.

Remember, it’s important to consult with a medical professional before starting any new exercise routine, especially if you have a herniated disc. Start with a few repetitions of each exercise and gradually increase as your comfort level improves. If you experience any pain or discomfort, stop immediately.

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