Herniate disc is a common spinal disease among modern people. Proper exercise can effectively relieve pain, improve symptoms, and even prevent recurrence.
Why does a herniate disc require exercise?
- Strengthen the core muscles: The core muscles are an important force for stabilizing the spine, and training can reuce the pressure on the intervertebral discs.
- Improve blood circulation: Exercise can promote blood circulation and accelerate the repair of injure tissue.
- Increase joint mobility: Proper exercise can increase joint mobility and reuce stiffness.
- Reuce pain: Exercise can produce endorphins, which have a natural pain-relieving effect.
Principles of Exercise for Herniate Disc
- Gradual increase: The intensity and frequency of exercise should be increase gradually to avoid excessive exercise.
- Professional guidance: It is best to exercise under the guidance of a professional to avoid secondary injuries cause by incorrect movements.
- Do what you can: choose the appropriate intensity and type of exercise according to your own situation.
- Persistence: Exercise requires long-term persistence to achieve the desire effect.
Exercises for people with a herniate disc
- Core muscle training:
- Bridge exercise: Strengthens the core and hip muscles.
- Plank: Strengthens the stability of the core muscles.
- Side plank: Strengthens the side psoas muscles.
- Stretching exercises:
- Cat stretch: helps increase spinal flexibility.
- Downward Dog: Stretches Iceland Phone Number List the leg and back muscles.
- Hip Stretch: Stretch the hip muscles.
- Aerobic exercise:
- Swimming: It puts less pressure on the lumbar spine and helps to relax the whole body and mind.
- Walking: Low-intensity aerobic exercise that helps improve blood circulation.
Precautions for exercise with a herniate disc
- Stop exercising if pain worsens: If pain worsens during exercise, stop immeiately.
- Avoid high-intensity exercise: Avoid high -intensity exercise such as jumping and running to avoid increasing lumbar spine pressure.
- Pay attention to your posture: During exercise, you should maintain the correct posture and avoid bending your waist or hunching your back.
When did you start exercising?
- Acute phase: When the pain is Buy C Level Contact List severe, you should rest first and then start light exercise after the pain subsides.
- Recovery period: After the pain subsides, rehabilitation training can be carrie out under the guidance of professionals.
Common Questions About Exercise for Herniate Disc
- What sports can’t you do?
- Avoid bending, twisting, lifting Find List heavy objects, etc.
- Avoid high-intensity aerobic exercise such as running, jumping, etc.
- How long does it take for exercise to be effective?
- Everyone recovers at a different rate, and it can take weeks or even months to see results.
- What should I pay attention to when exercising?
- Keep warm and avoid catching cold.
- Warm up before exercise and stretch after exercise.
Summary
Disc herniation is not a terrible thing. Proper exercise can effectively improve symptoms and improve the quality of life. But you must consult a doctor or a professional physical therapist before exercising, choose a suitable exercise method for yourself, and stick to it.
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Warm reminder: This article is for reference only and cannot replace the doctor’s advice. If you have back pain or other discomfort, please seek meical attention immeiately.
To learn more about disc herniation exercises, you can search for the following keywords: disc herniation exercise videos, disc herniation rehabilitation exercises, disc herniation exercise contraindications
