Exercises and physiotherapy are indeed crucial parts of a herniated disk recovery. Usually, a doctor will recommend a few days of rest after having experienced a herniated disk. Doing gentle exercises and activities will strengthen the muscles that support the spine and reduce pressure on the spinal cord. These can also encourage spine flexibility, reducing the likelihood of recurrence of a herniated disk. Here are three effective exercises for a slipped disc you can perform in the comfort of your own home:
Spinal Decompression
How it helps
Spinal decompression would be the first thing you do to heal a herniated or bulging disc because it creates space between the vertebrae, eliminating friction from the discs.
How to do it
- Using a rope or the top of a door (or something you can hang from), let your body stand.
- Hang for 30 seconds, then do three sets.
- Release from this position very carefully so that it doesn’t cause any spasms.
* * This exercise doesn’t inflict any harm. If you experience pain during this exercise, it isn’t a good one for you. In that case, stop and try the other activities below.
Standing Extension
How it helps
This standing extension aims to counteract what you do daily (hunching) because most bulging discs and herniated discs are caused by weak posture and repetitive spinal flexion, especially bending forward in bad poses. This stretch helps move the disc back to its neutral position.
How to do it
- Start this exercise by standing up with a proper posture. Now place your hands on both sides of your lower back. Then move your pelvis forward with your fingertips, and stretch your spine out. Follow the expansion with the neck, and you’ll face the wall.
- Start with ten repetitions and do two to three sets.
- This stretch is perfect, especially when you take a break from sitting at your office.
* * This exercise doesn’t inflict any harm. If you experience pain during this exercise, it isn’t a good one for you. In that case, stop and try the other activities.
Half Cobra Pose (Prone Lumbar Extension)
How it helps
The Half Cobra Stretch helps move the disks’ content back to the middle of the intervertebral disk to cure better. The regular lower back expansion aims to “centralize symptoms,” which means pressure that will come back up to the lower back, moving down the injured leg to the foot – which should relieve the pain.
How to do it
- Start this exercise by lying on your stomach (prone position) and slowly pushing up your elbow while keeping your hips in contact with the ground.
- Keep the prop-up position for 10-15 seconds before returning to the prone position, lying face down.
- Gradually increase to keep the end position for 30 seconds. Repeat this stretch ten times.
* * You will not be able to handle this position very much initially, so make sure you proceed gradually and carefully. Try another workout if there is any discomfort.
If exercises don’t seize to relieve the pain, you can always opt for chiropractic treatment for optimum results! Chiropractic treatment for a herniated or slipped disc is noninvasive, effective, and promotes overall health and wellness. If you or anyone you care about is experiencing back pain from a bulging or slipped disc, seek quality Chiropractic Singapore to begin enjoying all aspects of your life again.
