disk herniation may occur more frequently than you think and so usually it misinterpreted as a simple back pain.
Herniated disc is actually what we call standard disc, bulging disc herniation in a condition that causes unbearable pain occurs mainly in adults. The reason for their appearance is usually due to long exposure to the spine pressure.
In order to recognize this condition, here are the main symptoms to be careful
- The numbness and tingling in the body
- pain tips (arms and legs)
- pain that worsens while standing and is reduced when lying down
- Piercing pain behind the thigh to the
the spine consists of 33 bony vertebrae, all links and operating thanks to discs like jelly in the middle.
When the herniated disc occurs, there is a rapture that releases the liquid gelatin. Disk liquid attacks the nerves and causes tremendous pain. The circumstances and activities that can lead to disc herniation are bending, pulling, lifting, twists and turns. To relieve pain, there are a couple of methods you could try.
Herniated Disc: Neck Exercises
- Neck extension
Lie flat back on a hard surface such as a bed or table. Place the head in bed or on the edge of the table. He lowers his head slowly until completely fallen. Hold this position for one minute and then rest for a minute. Repeat the exercise 5-15 times.
- Neck withdrawal (Chin Meta)
You can lie on the bed with hands beside from you. Start moving the chin to the chest, without moving the whole head. Stay in this position for 5 to 10 seconds. Repeat 15 to 20 times.
- Retraction shoulder
Press your back against a wall, standing or sitting. Set your arms at your side. Bend your elbows at 90 degree angle. Recant his shoulders until it begins to push the wall with the back of the arms. Finally, tighten the shoulder blades.
Relax your shoulders and sit up straight. Place one hand against his forehead and pressure head. Try not to move your head completely. Stay in this position for 5 to 15 seconds. Repeat the exercise 15 times.
- Side Curve
Relax your shoulders and sit up straight. Tilt your head slowly to the side. Hold for 30 seconds and then switch sides. Repeat 3 to 5 times a day.
- scalene Stretch
Relax your shoulders and sit up straight. Place one hand on the back of his head. Start slowly tilt your head until your eyes turn to the armpit at an angle of 45 degrees. Hold for thirty seconds, then relax. Repeat 3 -5 times daily.
- neck rotation
Relax your shoulders and sit up straight. Turn your head to one side, and do not extend to its inflorescence. Slowly turn your head to the opposite side. Hold for thirty seconds, and then switch. Repeat 3 -5 times daily.
Herniated Disc: Back Exercises
- Face Down
Upon awakening, turn the stomach and abdomen hands under you. Thus, lengthen the spine and reduce pain.
- Sphinx yoga pose
lie on your stomach and body support the elbows. Hold 1-2 seconds. Repeat 6-8 times, every couple of hours.
- cobras Yoga
lie on your stomach and place your hands under the shoulders. Open your legs wide. Straighten your elbows pressed against the floor. Hold 1-2 seconds and repeat 6-8 times. Do this exercise every two hours.
- Permanent Extension
Stand up straight and place your hands on your hips. Pointing fingers down. Pushhands and arch your back at the same time. Do not force the lower back to do the exercise. Hold for 1-2 seconds and repeat 6-8 times, every two hours.
- The cat-cow
Place your hands on the floor parallel to your shoulders and parallel to the hips legs. Arch your back and let the belly free hand. Exhale and bend back as far as possible. At the same time, bending the neck down.
- Curl Ups
Turn back and leg fully extended, while keeping the other with foot on the ground and bowed. Place one arm under the curve of the back and the other holding his head. Lift your shoulders off the floor, and lower your back down. Repeat 10 times.
- it Squats
Place a chair behind you, while standing. knees apart to the width of the hips’. Lower the rear until it touches the chair. Perform 3 sets of ten. Remove chair and exercise on your own until you do an angle of 90 degrees. While it may be the most difficult, beyond this exercise it is effective.
- Bird Dog
Place both hands and feet on the ground. Tighten your core and legs apart too. Lift one leg and the opposite arm in a line parallel with the back. Perform 3 sets of 10.
When considering a medical checkup?
If the exercises do the trick for you, and no effects are visible, you should consult your doctor for further treatment. It may be that your doctor or chiropractor will know what steps to take regarding their condition and how to help relieve pain.
Surgery is the last step and the most rigorous of all. These types of surgeries are usually very long, but they offer a great success rate in patients suffering from herniated disc.
However, surgery is a big step and should be done in severe cases. Be sure to consult your doctor to determine the severity of their condition and decide if surgery is necessary.
Check out the video below for more information on exercises for herniated disc: