What Exercises Can Help Treat Bulging Disc
If you have bulging discs, you probably think of yourself as a victim. But it’s possible to prevent this painful condition from getting worse and better your quality of life. Here are some exercises by https://drtonymork.com/back-pain/disc-herniation/bulging-disc-symptoms-causes-treatments-options/ that can help you get rid of the pain caused by bulging discs. If you suffer from bulging discs, you need to take care of them with exercise. That is why we will give you some exercises that can be done at home.
A herniated disc is treated with modest exercise, like the majority of disorders that cause back discomfort. Some exercises help aid with back discomfort brought on by a herniated disc. You might find it useful to know additional details regarding herniated discs in general.
However, if you have severe pain, it would be best to see a doctor. A bulging disc can also cause nerve damage in the spine and make it more difficult to move around. Some people end up having surgery.
There are many types of exercises that you can do to improve the health of your back muscles. You should carry out these exercises three to five times a week for three weeks in order to reap the greatest benefits. The following are some exercises that you can try:
1) Yoga – Yoga has been proven effective for reducing stress and increasing flexibility. It also helps relieve lower back pain if you practice it often enough. In yoga, you lie on your mat while holding certain poses. These include kneeling forward, lying flat on your stomach, or extending your legs out into a plank position. Then you hold these positions for several minutes before relaxing again. You repeat this process for 20-30 minutes each day. Do not worry about the amount of time you spend doing the exercises. Just focus on the position you’re in. This makes your body relax.
2) Pilates – Pilates is another type of exercise that has been proven successful in relieving lower back pain. It also tones your muscles. To do this, you sit in a chair and place both hands behind your head. Then, place one foot on top of the other knee. While sitting and leaning forward, slowly raise your shoulders off the ground until they are even with your hips. Hold this position for 10 seconds. Your body should feel like it’s going to give way. Let go of the pose and rest for 30 seconds. Repeat this for 10 times. After that, change the direction your torso is leaning. This time lean the opposite direction for 10 repetitions. Finally, stretch your arms out straight in front of you for 10 seconds. You should feel the stretch in your chest and shoulders. Rest for a few seconds before repeating the entire sequence.
3) Stretching – Stretching exercises strengthen muscle groups and can help reduce lower back pain. They also help increase circulation which improves blood flow to your spinal area. There are many different stretches that you can do. One of the easiest ones is to stand with your feet shoulder width apart. Bend your knees slightly and reach down toward your toes. When you touch your toes, pull your knees towards your chest to bring your hips closer to the floor. Hold this position for 30 seconds and release. Keep practicing this exercise every day.
4) Back Extensions – Another good stretching exercise is back extensions. Lie face down on the floor. Place your hands under your butt so that your fingers are directly under your buttocks. Slowly lift your upper body off the floor, keeping your back relaxed. Hold this position for 5 seconds before lowering your body back down. Continue this motion for 10 repetitions.
5) Cat/Cow Stretches – This exercise targets the abdominal muscles and is especially helpful for people who suffer from lower back pain. Sit in a chair and place your palms on either side of your hips. Lean forward and let your weight come onto your hands. As you begin to bend over, your body should naturally arch backwards, lifting your chest and bringing your chin towards your knees. Hold this position for five seconds and return to your original position. Now, turn and face the other direction. Arch backwards, letting your tailbone touch the floor. Hold this position for five seconds and return to your original position. Continue alternating between cat and cow stretches for a total of ten repetitions.
6) Lying Trunk Rotations – When performing this exercise, lie on your back with your knees bent. Lift your right leg off of the ground and rotate your thigh inward. Hold this position for 30 seconds and then switch your leg to bring it over your left hip. Alternate leg rotations for 10 repetitions.
7) Seated Hamstring Curls – Sitting on an exercise ball is a great way to tone your hamstrings. Sit down and place your heels under the edge of the ball. Straighten your legs and keep your thighs parallel to the floor. Bring your toes toward your glutes and tighten the muscles in your calves by curling your ankles. Hold this position for 15 seconds and release. Repeat for ten sets.
8) Standing Hamstring Curls – Stand next to a wall with your feet shoulder width apart. Keeping your knees straight, extend your rear foot outward and curl your ankle upward. Make sure that your heel remains on the floor throughout the movement. Hold this position for 15 seconds and repeat for 10 repetitions.
9) Standing Oblique Stretch – Another hamstring strengthening exercise is the standing oblique stretch. Stand with your feet together. Cross one leg over the other so that your heel touches your thigh. Hold this position for 15 seconds and repeat for ten sets.
10) Standing Knee Flexor Stretch – Standing with your feet shoulder width apart, cross one foot over the other and bend toward the other foot. Bend your elbows and hold the stretch for 15 seconds. Repeat this for a total of ten repetitions.
11) Standing Leg Press – This exercise strengthens the muscles along the outside of your legs. Start by standing with your feet shoulder width apart. Extend one leg outward. Hold this position for 15 seconds and repeat for ten sets.
12) Sidelying Quadriceps Stretch – This exercise targets the quadriceps muscles on both sides of your body. To perform this stretch, lie on your side with one arm resting on the floor. Lift your leg off of the floor and place your hand under your calf to support your weight. Bend your knee and gently push your thigh away from your body. Hold this position for 15 seconds before returning to your starting position. Repeat for 10 repetitions.