Thursday, 8 December 2011

Exercises for a Slipped Disc

by S.Eswara rao

The spine is made up of bones and discs that cushion the spine. This is because the discs of the spine flexible. A hernia is a condition in which pressure on the spinal cord. This is the nerve root, which supports the disk, causing a debilitating disease. Another name for this hernia, the hernia condition, herniated disc, etc. This condition affects the lumbar spine or lower. It took several weeks for healing of the nations, and it remains important to continue with day to day. To help heal faster than the state, it is important to exercise regularly to a hernia.

Best Exercises for a Slipped Disc

 With exercises for a herniated disc in his back, there is increased blood flow in the area of ​​the spine, which contributes to faster healing of the disease. It also helps to align the bones in a normal position, reducing the additional conditions.

Extension exercises
 This is one of the exercises for lumbar disc herniation. Lying face down, so that the hands are placed just below the shoulder. Keep a distance of about one meter between the legs. Now, using hands for support, gradually increasing the body on the ground as much as possible. Stay in this position and count to five slowly return to starting position, repeat this exercise 5-7 times.

Pelvic Tilt
 This exercise is an important part of treatment for hernia. Lying on the floor with your legs bent at the knees and feet. Keep your legs together. Push your lower back on the floor, tilt your pelvis and slowly lift your buttocks on the floor. When you lift the rear, you can shake hands. Once in position, loosen the thigh muscles, do not push the knees. Save to five seconds, and gradually reduce the buttocks. When you exercise, it is important to continue breathing normally.

Isometric abdominal
 This is the simplest of exercises in the treatment of a herniated disc in his back, and can be done anywhere and at any time, sitting or standing. When you inhale and exhale, your stomach muscles to pull your belly button and continue to inhale and exhale. Hold while you can. Exit and repeat 5 to about 5-6 times a day.

The knee in the chest
 One of the easiest, but one of the most effective part of a herniated disc in his back. Lie on your mat with your back against the floor. Bend your legs and use your hands, try to get the end of the knee to the chest. Hold for few seconds and return to starting position and repeat. This exercise can also be done one leg at a time.

Trunk rotation
 Another best exercises for a herniated disk in his back. Lying on the mat with legs bent and feet on the ground. Keep your arms straight out to sides at shoulder height. Lift up your ass and put it up right and left. This ensures that the spine is aligned properly. Continue to breathe normally while in silence for a few seconds. Slowly release and return to the starting position. Repeat three times on each side.

 Along with these exercises for a herniated disc in his back, there are some precautions to be taken to accelerate the healing process. When lifting objects from the floor, bend your knees, but keeping the back straight. It is advisable to wear high heels, while suffering from a hernia. Also sleeping on your stomach is not recommended because it can aggravate the problem. When possible, leave a long period of time is not recommended. It takes about four weeks to cure the disease. If the pain after about six weeks, you should consult your doctor. Hernia exercises under the supervision of your physiotherapist.


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