When we talk about doing exercises to strengthen and improve the herniated disc, we have to bear in mind that we have to start moderately and if possible with the help or supervision of an expert.
Anyway, There are some exercises that are performed correctly and as indicated, They are a great help to improve health., mobility and even decrease in some cases the herniated disc pain.
Index
Get ready for the exercises
You always have to be comfortable to do the exercises and it is best to wear comfortable clothes that do not put pressure on us and help us to perspire correctly..
The surface must be smooth and without deformations to avoid possible injuries when performing the exercise incorrectly.. If at any time it is necessary to do exercises on the floor, it is recommended to use a surface on which to lean, to be comfortable and cushion the impacts on the back as much as possible.
At first the routines should not last more than 10 O 12 minutes, to gradually increase throughout the week, up to even the 40 minutes. The work must be done for at least 5 days a week and rest 1 O 2.
You have to be aware of breathing and not stop doing it at any time, trying to take air in through the nose and blow it out through the mouth.
The movements will be slow but sure at first., to check the capacity and elasticity of our body. Never make sudden movements that can cause injuries in addition to those we already have.
Training
You can do the exercises at home., at your own pace and at the time that best suits you, but you can also complete a good table of exercises with other activities such as:
• Stationary bicycle
• swimming
• Running pool. Simulate running but in the water, to avoid impact on the back.
• Pilates
• Yoga
• Estiramientos o “stretching”
• Floor exercises
It is recommended to start moderately and with floor exercises it is easier to start a routine.
floor exercises
All the exercises are performed on the floor and for them it is necessary to place a padded surface to avoid damaging the back area with your own weight..
• Knee to chest. This exercise is very effective for stretching the lower back.. you lie on your back, you grab the right knee with your hands and in position of 45 degrees, we gently bring it closer to the chest. Hold the position for a few 5 seconds. You go back to the start and do the same with the other knee. Do it 10 times with each knee (this is called a series). you rest 20 seconds and you return another series, so until do 3.
• Abdominal contraction. Face up on the ground, Bend your knees at an angle 45 degrees, placing the soles of the feet on the ground. Keep both arms on each side of the body, stretched out and palms down. Contrae la zona abdominal y “empuja” la zona lumbar como si quisieras borrar la curvatura natural. do it during 15 times (this is a series) and rests 20 seconds. repeat the series 3 times.
• Cat stretch. En el suelo te colocas a cuatro patas y elevas la espalda formando una suave curva hacia arriba hasta formar una especie de “puente” con tu cuerpo. The head must face the ground. keep 10 seconds and curve your back down, all you can, while you keep your head up. keep 10 seconds and rest others 20 seconds. repeat the series 3 times.