4 exercises to start with lumbar disc Bulge/ Low back pain exercises: Arogya physiotips
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- Опубликовано: 13 янв 2023
- 🦴Lumbar Disc bulges in the spine are a lot more common than you think.
There are times when a disc bulge may contribute to a person's pain experience.
In fact, the more extensive the bulge (including a ruptured disc), the BETTER IT HEALS!
So if you've found out you have a disc bulge in your spine, your chances of recovery are great (even if a repeat MRI shows it's still there!)
👉Here we show just a few options of exercises that may help for people who tend to have worsening symptoms with rounding (flexion) of the spine (think sitting, bending over, etc), which is typically associated with what is classically referred to as "disc-related low back pain" with potential leg pain referral.
👍They include repeated or sustained BACK BENDING (extension) of the low back, limiting time sitting while walking more often, adjusting your seated position when you have to sit, and then adding in strengthening of the posterior chain (back side of the body, including back, glutes, hamstrings):
1. ��Prone Press Up
2. Prone Hip Extension over Pillow with knee best
3. ��Standing Back Bends with Towel
4. ��Quadruped Bird Dog
If you need an individualized plan to help you out
with your back or any other injury/painful area, please do visit us at Arogya Physiotherapy or DM us for an online consultation.
#arogyaphysiotherapy #arogyaphhsiotips #lumbarspine #lumbardischerniation #lumbardiscbulgeexercises #exercisesforbackpain #backpain #backworkout
Best of best physiotherapy center in banglore
Thank u so much 🙏😊
From 3 months Symptoms= sharp pain on forward bending and pain radiating to hamstring and calf after half an hour standing and sitting with rarely tingling
Muscle tone good,no problem in urination
MRI==Desication, diffuse disc bulge eccentric to left l5-s1 mild narrowing the spinal canal(10.4mm) and encroaching the bilateral neural foramina (left>right) resulting in mild compression in left exiting and trasversing nerve root and abetment on right exiting and traversing nerve root
Mild facet joint arthropathy at l5-s1.
Can i do these?
Yes mam you can . Also u can consult us online or offline to chart a program for you.
How are u right now
It is for acute disc bulge or chronic disc bulge?? Bcoz for chronic disc bulge extension is not crct i guess
Extension exercises, which involve arching the back and lengthening the spine, can help alleviate symptoms associated with disc bulge by promoting proper spinal alignment, strengthening the muscles that support the spine, and reducing pressure on the affected discs. Examples of extension exercises may include cobra pose in yoga or prone press-ups.
However, extension exercises may not be suitable for individuals with certain conditions or specific types of disc bulges, such as those with spinal stenosis , listhesis or significant nerve compression. In some cases, flexion exercises (which involve rounding the back) or stabilization exercises may be more appropriate.
Additionally, it's essential to perform exercises with proper form and technique to avoid exacerbating symptoms or causing further injury. A qualified physio can provide guidance on safe and effective exercises tailored to individual needs and limitations.
Perfectly said. These videos are misleading at best. Exercises are totally diff for acute and chronic cases.
@@cccc2740 no they are not what exercises we give to our patients especially those who can't afford everyday physiotherapy. They watch these videos and do their exercises. Regarding specificity to all kinds of cases of course they need to visit a therapist offline in that case .
Ma'am, I feel low back one disc pain ( strain ) , so 1st exercise can i do 200 times a day, only doing a first exercise
Exercise can be beneficial in managing lumbar disc prolapse, but it's crucial to approach it with caution and under the guidance of a healthcare professional or a qualified physiotherapist. Here are some general principles for exercises that may help:
1. **Core Strengthening:**
- Gentle core exercises, such as pelvic tilts, abdominal bracing, and modified planks, can help stabilize the spine.
2. **Flexion and Extension Exercises:**
- Controlled movements that involve flexion (forward bending) and extension (backward bending) can be beneficial. Cat-Cow stretches and McKenzie exercises are examples.
3. **Aerobic Exercise:**
- Low-impact aerobic exercises like walking or swimming can help improve overall fitness and promote healing.
4. **Pelvic Tilt Exercises:**
- Lie on your back with knees bent, and gently tilt your pelvis upward, engaging your core muscles.
5. **Stretching:**
- Gentle stretching exercises, particularly for the hamstrings and hip flexors, may help alleviate pressure on the lower back.
It's essential to note that the suitability of exercises varies from person to person, and what works for one individual may not be appropriate for another. Therefore, it's crucial to consult with a healthcare professional before starting any exercise regimen, especially if you have a lumbar disc prolapse.
Additionally, some exercises may need to be avoided, such as those involving heavy lifting, excessive twisting, or high-impact activities that could exacerbate the condition. Individualized advice and a carefully tailored exercise program are essential for optimal outcomes. Always follow the guidance of your healthcare provider or physiotherapist to ensure that your exercise routine is safe and effective for your specific situation.
I have procentral disc protrusion. Which exercise I have prascrive for healing for the same
Which level
@@ArogyaPhysioTips canal diameter at 7
@@luckykidiary9542 i meant is l4 and l5
@@luckykidiary9542 which level i think u should visit a good physiotherapist .
@@ArogyaPhysioTips ok