As you know, your lumbar spine has five v'sévertebrae that each have a disk that looks like más or less a gel pad, this special partíThe spine is responsible for supporting the lower back. Of course to achieve this, these discs are a bit más bigger than the rest of the column, Well, they even serve to give you support when you are lifting heavy things or when you turn your waist with force..
The fact is that this regionón it has discs it is quite strong, but that doesn't mean that the material inside - which resembles gel pads- it is gently and sometimes with force it can push little by little towards the disc until it creates lumps or even herniated discs that we already know; These things can happen because you use a lot of force or even because of somethingúno accident, but the important thing is that a lumbar disc bulge can be cured with enough rest and with the proper exercises that we will show you.
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Método McKenzie
It is méall it is very effective, as it has been specially developed for people with lumbar disc bulges to gradually make up the disc material that has become dislocated can return to his place and soí fix the problem.
The first of the exercises can be called tilting.ón on the walls and it is quite simple to do: sóyou have to stand next to a wall más or less to about 30 O 40 cm away from it, specíPhysically it has to be leaving the wall on your left side and the exercise is simple, you have to keep your feet still in the place where you are standing, but reach to touch the wall with your left arm.
You have to hold that positionón at least 15 seconds and secureúMake sure your legs areán lines, for the exercise to work, do not put them diagonally towards the wall; you can repeat this exercise at least three times, It's simple and it will help you.á a lot.
Dóspeak backwardsás
This is another exercise that can go a long way in getting rid of a lumbar disc bulge., Well, we already know that generally bending forward too much and straining at the same time can cause a lumbar disc bulge., then in this case beá Totally the opposite, helpá to solve the problem.
Acuélie face down on my chest and put your hands at the level of your shoulders, almost as if you were going to start doing push-ups, of course the rest of your body has to be well stretched; now little by little push your arms backás so that your back is slightly arched and stretches, when you get to the pointáI love youén 15 seconds that positionón.
These are sóthe two exercises can really help you a lotísimo to improve the problems with your column, prácheck them daily.
