Exercises for Slipped Disc
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Exercises for Slipped Disc- Are you exercising correctly to relieve your slipped disc condition?
What is a Slipped disc?
Exercises for slipped disc can be an effective treatment for relieving pain. The spine is made up of bones called vertebrae and discs that support like cushions between the bones and they help to make the spine flexible. A slipped disc is a medical condition where the vertebrae press into the nerves in the spine. Essentially, the disc is pressed into the nerve roots and this gives rise to a herniated disc. It may take a few weeks for the slipped disc condition to heal, and to be able to carry on with your day to day activities. The following herniated disc physical therapy exercises help a person to get relief from their back pain and to heal faster.
Exercises For Slipped Disc:
1. Pelvic Tilt
To do this exercise, Lie straight on the floor, and bend your knees, place the feet on the floor. Now, push your lower back region of abdomen region into the floor and tilt your pelvis towards left. Then gradually lift your buttocks away from the floor and clench your hands together in that position. Be sure that you contract your buttock muscles, so that the knees are not strained. Relax in this position for 5 counts and then lower your buttocks gradually, while doing this exercise, it is very important that you breathe normally to really get closer to slipped disc relief.
2. Abdominal Isometrics
Abdominal Isometrics is the simplest of all back exercises for slipped disc, and can be done anytime, anywhere, standing or sitting. First breathe in, pull your abdominal muscles towards your navel when you breathe out. Then you must continue to breathe in and out and hold this position for sometime. Release the muscles and then repeat the exercise for 5 counts for about five times a day.
3. Extension Exercises
Extension exercises for slipped disc is an effective exercise to treat the lower back pain caused by the slipped disc. To do this lower back disc exercise, lie on your stomach and place your hands exactly below your shoulders.
Maintain a distance of 1 foot between your legs; now lift the upper body of the floor as much as you can by using the hands for support. Stay in this position for a count of 5 and then slowly come back to the starting position. Repeat the above procedure for 5 to 7 times.
4. Knee to chest
This exercise is one of the easiest and the most effective stretches for treating a slipped disc in the back. Lie on the floor with your back on the mat. Bend your legs and then try to bring your knees closer to your chest using your hands. Hold in the same position for a few seconds, and then come back to the original position. Repeat this exercise for a count of 10 everyday. Knee to chest exercise can be done with only one leg at a time.
5. Torso twist
This is one of the best exercises to relieve the pain in the back. Lie on the floor with your knees bent and place your feet on the floor. Place both your hands along the sides at the shoulder level. Lift your buttocks and then place it a little towards the right, then twist their position towards your left. This position will make sure that your spinal cord position is well aligned. Make sure that you breathe normally when you hold this position. Then slowly come back to the original position and then repeat the exercise for 3 times on both the sides.
By doing these back exercises, there will be an increased supply of blood to the spinal cord region which helps in healing slipped disc faster. Along with the above mentioned exercises for slipped disc, it is better that you follow some safety measures that could help a person in accelerating the healing process.
The safety measures are:
1. Always sleep on your back and sleeping on your stomach is not recommended because it may cause further aggravation of your back pain problem.
2. When you are lifting any object from the ground, do not bend your back, instead bend your knees and keep your back straight.
3. People who are suffering from slipped disc should not wear high heals, as it may lead to further back pain.
4. It is not recommended to stand for an extended period of time, as it may strain your spinal cord. So relax on a straight chair often to heal your back pain due to slipped disc.
Conclusions: Exercises for Slipped Disc can be very effective in treating the pain that comes with this condition. The key is to be consistent with your efforts and pain relief will come as a result of your efforts. By following the above recommendations, you should experience relief from your slipped disc condition.