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A disc injury could be a source of pain, frustration and can limit your day-to-day actions. If it’s creating painful lower back pain that is sharp as well as numbness and discomfort during sitting, walking or lifting weights, there’s a good chance that physical therapy exercises could make a big impact. Exercises that are done correctly can not only ease pain, but they also increase the flexibility of your spine and help prevent future injuries. Below are seven of the most beneficial physiotherapy exercises to help treat a damaged disc.
Relax on your back and lie down with your knees bent and feet on the floor. Engage your abdominal muscles to tighten them, and then gently push your lower back to the floor. Keep it for 5-10 seconds and then release.
This simple move strengthens your core muscles that can support your lower back and ease stress on the disc.
Lie on your stomach, and rest your elbows on your shoulders. Then slowly lift your upper body with your legs to the floor. Do this for several minutes before lying down.
This exercise assists in removing the disc from the nerves, relieving the pain and increasing flexibility.
Relax on your stomach and gently move one knee towards your chest, while keeping the other leg bent or straight. For about 15-20 seconds, before switching the sides.
This stretch loosens muscles tight within your lower back. It aids in decompressing your spinal region.
Put your hands on your knees. Then, you can arch your back like a cat, and then lower your stomach in while raising your head up like the head of a cow. Repeat this 10 to 15 repetitions.
It’s an easy way to increase spinal flexibility as well as ease stiffness.
Lie on your back, with your knees bent. Lift your hips so that your body is in an even line from your knees to your shoulders. Keep it for a couple of minutes and then lower it gradually.
Strong glutes and lower back muscles assist the spine and reduce tension on the disc.
Lie on your stomach, and rest your palms on your shoulders. Keep your chest elevated while keeping your legs on the ground. Keep it for 10 to 15 minutes.
This gentle forward bend relieves nerve pressure and improves posture as time passes.
Sit with your back against an object, with your elbows bent to 90 degrees. Then slowly move your arms upwards and down, like forming a snowman, while maintaining close to your wall.
Wall Angels help strengthen the upper back muscles as well as improve posture, while decreasing the stress that will be placed on your spine.
The recovery process from slipped disc is a process that requires perseverance, persistence, and the right direction. Doing these exercises consistently under the supervision of a professional can ease pain, strengthen your back, and help prevent the possibility of future back pain.
The staff at the Gold Medal Physiotherapy, the experts, create programmes to suit your particular condition by combining manual therapy with exercises and expert guidance to aid you in recovering faster and in a safe manner.
Are the exercises in my home for me?
Yes, however, you should get a physiotherapist’s help in order to make sure you’re doing the right thing as well as to prevent aggravating your health.
What’s the average time for recovery typically take?
It is different, however, most patients will see improvements in the course of 6-12 weeks after consistent physiotherapy.
Do these exercises work for all discs that have slipped?
Not necessarily. The exercises should be adapted based on the area and severity of the disc’s injury.
Do I need to use cold or hot water after exercise?
Ice can help reduce inflammation in the initial stages. On the other hand, heating relaxes muscles that are tight during recuperation.
Does physiotherapy help prevent the occurrence of discs that have slipped discs?
Yes. The strengthening of your core, improving the posture of your spine, and also maintaining condition can prevent the recurrence of disc injuries.
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