Top 3 Exercises For Herniated Discs
A great exercise for disc herniation especiallyif the person has symptoms down the leg is a prone prop. A prone prop is laying onyour stomach propped up on the elbows. We hold this position in the for 2 minutes.Pretty simple. If this is too difficult and it is too much extension, too much bending backward,here is what we can do. Same idea here. We are propping up on a pillow. We arenot neutral. We are slightly beyond that. Same idea. What we are doing is we are compressingthe disc moving it forward away from the nerve relieving the symptoms downthe leg. Normally what will happen is if the person has symptoms into their lower leg andit moves forward in this direction, that is
called centralization. That is exactly whatwe are looking for. The next exercise is the prone press up. Itis a press up from the stomach position. You are going to start right here. Keep yourwaist and legs flat on the table. You are going to press up here, Becca. Hold that fora second or two and them back down. In our , we hold it at the top for 5 secondsand go up to 20 repetitions. We do it 20 times. The modification for somebody who can'tgo back that far. Start right here and press up halfway then back down. You can doit like that or you can put your hands forward and press up. Same idea just limitingthe range of motion. But as you are
doing this, if it is the right exercise foryou and you have symptoms in your leg, you should feel it moving towards your back. Whenyou don't have symptoms in your leg and they are only your back, you are doingthe right thing. For people who work all day long and theyhave a disc herniation, this is a great exercise that they can do throughout the day.What you are going to do is you are going to stand like this with your hands onthe low back, bend back and back up. The modification is you can put your hands onthe wall and do the same exact thing. Your hands would be on the wall like this, doingthe same exact thing. Take your belly button
towards the wall.
Sciatica or sciatic neuralgia is a commoncondition in which one of the spinal nerve roots of the sciatic nerve is compressed resultingin lower back, buttock and leg pain. Sciatic nerve is a large nerve derived from 5 spinalnerve roots: L4, L5, S1, S2 and S3. It runs from the lumbar spine through the buttockdown the leg and the foot on the posterior aspect. There is one sciatic nerve on eachside of the body. Typically, only one side of the body is affected.A typical sciatica pain is described as a sharp shooting pain in the lower back, downthe buttock, thigh and leg on one side of the body. There may also be numbness, burningand tingling sensations. The pain can get
worse with sitting, moving, sneezing, or coughing.The patterns of pain depend on which nerve root is compressed, and follow the dermatomedistribution. The most common cause of sciatica is a herniatedspinal disc. The spinal disc is a soft elastic cushion that sits in between the vertebraeof the spine. With age, the discs become rigid and may crack, the gellike center of thedisc may protrude out and become a herniation outside the normal boundaries of the disc.Disc herniation presses on the nerve root as it exits the spine.In majority of the cases the condition resolves by itself after a few weeks of rest and conservativetreatment. Pain relief, nonsteroidal antiinflammatory
drugs and muscle relaxants may be prescribed.Stretching exercises and physical therapy may be recommended.Surgery may be needed if the pain doesn't go away after 3 months or more of conservativetreatments. The herniated disc may be removed in a procedure called discectomy. Or, in anotherprocedure called laminotomy, part of the bone of the vertebrae may be cut to make room forthe nerve.