Back Hernia Movements That Can Be Done at the Beginning of Herniated Disc
With simple hernia exercises that you can do while lying down at home, you can control the pain that occurs at the beginning of the herniated disc and prevent the pain from descending to the leg. The purpose of the exercises is to relax the lower back muscles and reduce the pressure on the vertebrae. For this, it is recommended that the herniated disc movements be focused on stretching and stretching.
It is useful to be careful while performing the herniated disc movements and to start the movements under the supervision of a specialist. You should do the exercises 3 times a day. Some of the effective herniated disc movements are as follows;
MCkenzie Method
It is a proven method in the treatment of herniated disc. It is also the best way to understand whether the pain situation is progressing or not.
This movement will want the herniated disc to settle into place.
Lie face down on the ground. In this way, it will overcome and relieve the pressure on the herniated disc.
Slowly raise your upper body with your arms. But stay where you hurt.
Stay in this position for 10 seconds and inhale the movement 10 times.
This move will help your spine regain its natural position.
Lie on the floor with your knees bent and feet flat on the floor.
Extend your arms beside your torso with your palms facing down.
The back of your head should touch the mat and your neck should be in line with your spine.
Let your back maintain a natural curve, leaving space between your waist and the mat.
You should be able to slide your hand into this space.
breathe.
Engage your abs as you exhale, allowing this move to tilt your tailbone upward and bridge the gap between your lower back and the mat or floor. You will feel a slight stretch in your lower back.
Inhale, allowing your spine and pelvis to return to their natural position.
Repeat the same movement 5 to 10 times.
Trunk Rotation Stretching Movement for Lumbar Hernia
Lie on your back with your knees bent,
Bend your knees to the right and left,
Hold this position for 10 seconds and relax.
Make sure that your knees are together and that your hips do not rise too much from the ground while performing the movement.
Repeat the same movement 10 times.