9 Intervertebral Disc Exercise | How to Prevent Disc Herniation

One minute, you lift the living room chair. Second minute: Oops! You will feel pain falling down your back. You may have a herniated disc.

Intervertebral discs affect 2% of the population each year. They can happen when you lift something heavy or have an accident like fall or car accidents.

one Intervertebral disc hernia When its jelly-like core is pushed through its protective outer ring. When the disc bulges or tears, it puts pressure on the spinal cord and peripheral nerves. The disk’s material also releases chemicals that can further stimulate the spine.

As you age, the soft and comfortable discs between the spinal vertebrae will lose water and contract. Losing fluid can reduce the flexibility of the disks, so they are more susceptible to tears.

How do you prevent herniated discs?

Follow these tips and exercises for herniated discs to keep your spine strong and flexible.

The information provided in this article is for educational purposes only and is not a substitute for professional medical advice. Please seek treatment or diagnosis by a medical professional and consult your doctor before performing any exercise or stretching.

Most intervertebral discs occur in the cervical and lumbar areas of the spine, or in the neck and lower back.

How does the intervertebral disc on your neck feel? A herniated or raised disc on the neck can cause pain in the neck, shoulders, and arms. You may find it difficult to turn your head comfortably. Some people also experience muscle cramps.

If you have a herniated disc in your lower back, you may experience sharp shooting pain on one side and below your body.

Disc herniation usually exerts pressure on the sciatic nerve, which starts at the base of the spine and runs along both legs. When the sciatic nerve becomes inflamed, you may feel burning, tingling, or numbing one leg. The pain that stimulates this nerve is called Sciatica.

Symptoms of herniated disc include:

• Severe pain
• Burning pain
• Sciatica
• numbness
• Stinging
• Muscle weakness

What should you no With herniated disc?

People with intervertebral discs should not lift heavy objects, bend their backs, twist or participate in high-impact activities. If you have to bend, rely on your legs to support you instead of bend your back.

You should avoid exercises such as jogging. Strong cardio exercise can make the spine tingling and make things worse.

Rest may help, especially if your pain is severe. Just don’t rest in bed. Excessive rest can cause your back to become stiff due to lack of exercise, while a stiff back can make you more uncomfortable.

Most people will recover from the disc with some TLC. arrive 90% of people People with pain from herniated discs find that the pain itself becomes better or through simple medical services.

You should seek medical advice to relieve severe pain that will not be relieved over time.

Intervertebral disc herniation: How to prevent intervertebral disc herniation

There is no magical repair to cure the herniated disc. And there is no special trick to eliminate the risk of adjusting the back. You can prevent disc herniation Relieve back pain By stretching and strengthening your lower back muscles and spine.

These exercises for herniated discs can relieve the pain you have been feeling and help re-adjust the spine. If you are looking for precautions, these exercises will improve the strength and mobility of the spine. Perform these stretches multiple times a week for best results.

Following these exercises may reduce disc pain in the neck and lower back, but listening to the body is important. If it causes more pain, please do not continue to exercise.

We recommend that you consult your doctor before trying any new exercises.

Pain in the lower back with stretching the disc

Learn more about how to relieve disc herniation in the lower back.

1. Waist extension

It’s hard to find the right movement to stretch your lower back. Use waist extension to reduce the pressure on the spinal disc. Try extending these stands for a few seconds and repeating 10 times.

1. First stand on your hips with your hands.
2. Gently push your hips forward. You should feel the extension of your lower back.
3. Keep here for a few seconds.
4. repeat.

2. Dorsal flexion

this Dorsal flexion movement Perform lying down to reduce stress on your back and spine. This exercise can help Relieve back pain and improve the mobility of individuals recovering from intervertebral discs or inflated disks. Be careful when doing this exercise and talk to your doctor before integrating it into your daily activities.

1. Lying on the floor.
2. Take both knees to your chest and hold them there.
3. When you do this, move your head forward until you feel stretched in your middle and lower back.
4. repeat.

3. Stand on top of your head

Re-adjust the disc with this exercise. Standing overhead is a simple move you can do at home, office or travel.

1. Standing high.
2. Slowly raise your arms to the top of your head. You should feel stretched in the middle of your back.
3. Put your arms over your head for a few seconds and bring them back to your side.
4. repeat.

4. Spine pressure-relieving stretching

Your spine is uncomfortable. You can help release this tension when you stretch the space between the vertebrae. You can unzip the spine by hanging, reversing, or lying on your back.

1. Find one Door frame pull rod Or the playground Monkey Bar.
2. Grab the bar with the secondary grip.
3. Hang for 30 seconds and repeat. If your feet touch the ground, lift them up on your knees.

You can use a variety of Spine pressure relief equipment Helps you get better results. The reverse chair releases pressure on the spine and Adjustable bench Helps you stretch without being reversed.

5. Prone stretch

Prone stretching helps to reposition the affected disk while stretching the back. Gently enter this stretch. If you experience any pain, stop trying this stretching or any other exercise.

1. Lie down on the exercise mat.
2. Place your forearm next to you with your elbows bent to 45 degrees.
3. Slowly bring yourself to your elbow. Place your hips on the floor.
4. Press up until the elbow reaches a 90-degree angle.
5. Leave the position for 10 seconds.
6. Return to start and repeat.

Extended disc herniation

A herniated disc can cause unnecessary neck pain. Reduce some simple neck stiffness and discomfort Neck stretch. You can do these standing or sitting. These stretches are great for doing at work – you don’t have to leave the table.

Start each of these exercises by sitting or standing up straight.

1. jaw. Slowly move your chin toward your chest until you feel the back of your neck stretch. Don’t force your chin to touch your chest.
2. Side strap stretched. Move your left ear to your left shoulder. You should feel stretched on the other side of your neck. Repeat on the other side by moving the right ear toward the right shoulder. Your ears don’t have to touch your shoulders.
3. Angle stretch. Facing the corner of the room, the forearms on each wall. When you lean forward, your elbows should be your shoulders. When you tilt this stretch, you should feel it under your collarbone.
4. Scale stretch. Sitting on a chair, holding the seat with your left hand. When you bend your right ear to your right shoulder, move your left shoulder blade downward. Repeat on the other side.

During each stretch, keep relaxed and lengthened neck muscles. Take slow and deliberate action. Avoid neck circles and quick, jerky movements that may tangle your neck and cause pain.

Spine pressure relief equipment in home gym

How do you improve your back health at home? Use endurance back health devices to unzip the spine and stretch those lower back muscles. Bring health back to your home gym.

• Active aging easydecspress. Put this inversion machine on your wish list! Active Aging EasyDectress helps you slowly decompress your lumbar spine without feeling out of control. This decompression is perfect for people with limited mobility, is low on the ground, is comfortable and easy to operate.
• Inline back stretch bench, neck traction. Combined Decompression therapy. Our easy-to-store back stretch bench helps you stretch deeply to relieve pain in your back, knees, hips and ankles.
• Endurance inline chair. Bring your favorite reversal therapy to go home. The reverse chair uses weight to safely unzip and extend the spine, helping you relieve tension and feel refreshed.
• Inline traction control system. You don’t have to hang upside down to stretch your back and hips. Inline traction control systems help reduce joint pain and improve posture. This system is a better option for those with limited mobility and high blood pressure.

Always discuss new exercises with your doctor, especially if you experience frequent back pain, disc herniation, or other medical conditions.

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