Exercises for Herniated Disc

As for general health, sports and exercises to be performed while healthy are important for waist health. Strengthening the muscles of the waist, back, abdomen; To increase the flexibility of joints and soft tissues, it is necessary to continue the necessary sports and movements for life.

However, sports such as swimming, walking and cycling should be preferred instead of combat sports that can prepare the ground for hernia development or cause personal injury.

1) Raise one leg 90 degrees before lying on your back. Then apply the same movement to your other leg.

2) Stretch your legs and lie on your back. Break a knee. While grasping that knee with your hands and pulling it towards your chest, stick the other leg on the floor. Repeat the same movement on your other leg.

3) Lying on your back, break your knees. Try to touch your head to your knees while pulling your hands on your knees and pulling them towards your chest.

4) Lying on your back, pull one knee to your chest as much as possible and keep the other straight. Apply the same movement to your other leg.

5) Pull your legs to your chest by clamping your hands on your knees. Count up to 10 of you in this position. At this time, do not lift your shoulders off the ground. Then release your arms and feet.

6) Stick it on the floor and hold it. Count from 1 to 10. Then release it. Repeat this move. In the meantime, breathe normally.

7) Stand upright. Rest your hands on the edge of a table or chair. Break your knees and kneel down, then stand up and relax.

8) Keep your arms upright while standing on your hands and knees. First, count up to 10 by pitting your waist like a cat. Then, while pulling your chin towards your chest, hunch your back, count up to 10 again and relax.

9) First, sit upright on your knees. Then stretch your arms forward. Lean forward as much as possible and count up to 10 in this state. Return to your first position in a sitting position again.

Some points to consider when doing these exercises:

* Exercises should be carried out in an environment with fresh air (if the weather is suitable, you can open the windows at home) under a hard floor such as carpet or blanket with chipboard or wood. Exercises and sports should not be performed on soft or deformable beds.

* People suffering from herniated discomfort; In the acute painful period of the disease, they should not start these movements and prefer rest. After the complaints have passed, the doctor should be consulted and the exercises should be started after that.

* When the exercises are started, a quick recovery should not be expected from the first day, and patience should be continued. The number of movements and tempo should be gradually increased day by day. In the beginning, it should not be worse by escaping the excess.

* If the doctor, who is the expert of the subject, has not recommended otherwise, every movement should be done five times a day for the first month. Then, the exercises should be continued by increasing the movements one by one every month.

* Sudden and compelling movements should be avoided. The nine types of exercises described below are risk-free and should be preferred more.

* The current pain should not normally increase during or after movements. Therefore, if a severe and more than 15 minutes of discomfort occurs after exercise, a doctor should be consulted.

* If the discomfort lasts more than an hour, that movement should be removed from the exercise program.

* Those with herniated disc surgery should not start exercising before three weeks after the operation, and then they should increase the number of each movement gradually.

* If any question arises out of the patient's mind apart from this information, the specialist should be called immediately without hesitation and it is necessary to learn the correct subject from the specialist rather than doing a wrong job.