Top 5 Exercises For Herni...

Exercises can be helpful for managing a herniated disk or slipped disc. A herniated disk or slipped disc occurs when the inner portion of a spinal disk bulges out and presses on the surrounding nerves, causing pain and discomfort. Gentle exercises, such as low-impact activities, such as walking, swimming, or yoga, can help relieve pain, improve mobility, and promote healing. More specifically, physical therapy exercises that focus on strengthening the core and improving posture can help alleviate symptoms and prevent future occurrences.

• Stand up straight.
• Place your hands in the small of your back.
• Slowly bend backwards as far as you can comfortably, focusing on arching in your lower back.
• Hold this position.

• Lie on your stomach.
• Place your hands underneath your shoulders.
• Squeeze your elbows in toward your rib cage throughout the whole movement.
• Press the top of your feet down into the floor and engage your quads so the knee caps lift off the floor.
• Engage your abdominals so that the pubic bone presses down to the floor.
• And then engage your back muscles to lift up into extension.
• Slide your shoulder blades down your back and make sure you keep elbows and shoulders down.
• Slide your shoulder blades down your back, and then push off the floor into the Cobra position.

• Start on your hands and knees with your back in a neutral position.
• Arch your back, lifting your head up and pushing your tail bone out, making a dish with your spine.
• Hold this position.
• Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back.
• Hold this position, and then repeat.

• Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
• Tighten the abdominal core muscles.
• Extend the opposite leg and the opposite arm simultaneously, making sure your maintain good control in your torso.
• Do not allow your body or hips to rotate.
• Repeat on the other side.

• Lie on your front with your head relaxed.
• Keeping your knee straight, tighten your buttock muscle and lift your leg up off the bed.
• Hold this position, ensuring the effort of the exercise comes from your buttock muscle.
• Gently lower your leg back down before you repeat.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate Herniated Disk Or Slipped Disc and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a Herniated Disk Or Slipped Disc, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.