Dealing with a slipped disc Treatment in Mulund West can be debilitating, but incorporating targeted exercises into your routine can significantly alleviate pain and promote recovery. This article explores 15 effective exercises specifically tailored to provide relief from slipped disc symptoms.
Understanding Slipped Discs
A slipped disc, also known as a herniated disc, occurs when the soft inner core of a spinal disc pushes out through a crack in the tougher exterior. This can result in pressure on nearby nerves, leading to pain, numbness, or weakness in the back, legs, or arms.
Importance of Exercise in Slipped Disc Treatment
Exercise is essential for controlling and healing from a slipped disc. It helps to strengthen the muscles that support the spine, increases flexibility, and promotes healing by increasing blood flow to the damaged area.
Exercise 1: Pelvic Tilts
Pelvic tilts serve to stabilize the lower back and pelvis, relieving stress on the spine. Lie on your back, knees bent, and gradually tilt your pelvis towards your ribs. Hold for a few seconds before releasing. Repeat 10 to 15 times.
Exercise 2: Cat-Cow Stretch
Begin with your hands and knees, arching your back upwards (cat pose) and downwards (cow pose). This movement improves spinal flexibility and reduces back stress.
Exercise 3: Bird-Dog Exercise
Extend one arm and the opposing leg while keeping your back straight. This exercise develops the core muscles and improves balance, which is essential for spinal stability.
Exercise 4: Bridge Exercise
Lie on your back, legs bent, feet flat on the floor. Lift your hips to the ceiling, forming a straight line from shoulders to knees. Hold briefly before lowering back down. Bridge exercises help to strengthen the lower back and glutes.
Exercise 5: Knee-to-Chest Stretch
Lie on your back and bring one knee to your chest, gripping it with both hands. Hold for 20-30 seconds then switch sides. This stretch relieves pressure on the lower back and the sciatic nerve.
Exercise 6: Wall Sits
Stand with your back against a wall and lower yourself to a sitting position, thighs parallel to the ground. Hold for 20-30 seconds and then rise. Wall sits help to strengthen the legs and core while also supporting the spine.
Exercise 7: Pelvic Floor Exercises
Tighten and elevate your pelvic floor muscles without holding your breath. These exercises help to improve pelvic stability and spinal support.
Exercise 8: Side Planks
Keep your body straight by supporting it with one forearm and the side of your foot. Hold for 20-30 seconds and then switch sides. Side planks develop the core and oblique muscles, which improves spinal stability.
Exercise 9: Swimming (Prone Position)
Swimming works for various muscle groups while minimizing the pressure on the spine. The prone position strengthens back muscles and increases general fitness while reducing disc-related discomfort.
Exercise 10: Seated Forward Bend
Sit on the floor, legs extended, and reach for your toes or ankles. Hold the stretch for 20-30 seconds, concentrating on stretching the spine and hamstrings. This stretch increases flexibility and relieves stress in the lower back.
Exercise 11: Quadruped Arm and Leg Raise
Lift one arm and the opposite leg at the same time, maintaining your spine stable, starting from hands and knees. Hold briefly before lowering and switching sides. This exercise improves balance and strengthens the core muscles.
Exercise 12: Leg Raises
Lie on your back, legs straight. Lift one leg a few inches off the ground, hold for a moment, then lower and switch legs. Leg lifts strengthen the abdominal muscles, which are essential for supporting the lower back.
Exercise 13: Wall Angels
Stand with your back against a wall and elbows bent 90 degrees. Slowly move your arms up and down the wall while keeping in touch. Wall angels promote shoulder mobility and posture, reducing upper-back stress.
Exercise 14: Thoracic Extension
Place a foam roller beneath your mid-back and support your head with your hands clasped behind it. Gently arch over the roller, extending your upper back. Hold for 20-30 seconds and then relax. This exercise reduces hunching and increases thoracic spine mobility.
Exercise 15: Walking
Walking regularly increases circulation, muscle strength, and posture while putting less strain on the spine. Aim for at least 30 minutes of brisk walking each day to improve overall spinal health.
Incorporating these 15 exercises into your everyday routine can help you manage and relieve slipped disc symptoms. Before beginning any fitness program, contact with your healthcare professional, especially if you have any pre-existing health concerns. You can help yourself heal from a slipped disc by working on core muscle strength, flexibility, and spinal stability.
