Disc and back pain

Inversion table or disc device and back pain

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The best exercises for back and disc pain
What are the best exercises to treat a herniated disc? The answer: There are many sports activities that help treat a herniated disc, such as walking, cycling, swimming, and yoga. There are also many disc herniation exercises that relieve disc pain, speed up recovery, and prevent recurrence of a herniated disc, including the following:

Neck stretching and lengthening exercise
Neck pain is common after a herniated disc, and pressure on the nerves of the neck can cause pain in the neck and shoulder muscles. Some exercises help relieve neck pain, such as neck stretching and lengthening exercise.

The individual sits upright on a chair, then moves his head towards the chest, then returns it to the headrest with the neck stretched, then moves his head again towards the right shoulder, then towards the left shoulder, and repeats this exercise several times.

Lower back stretching and extension exercise
This exercise is one of the best exercises for patients with a herniated disc that affects the lower back, as it helps reduce pressure on the discs in the back. When performing this exercise, the individual stands upright, places his hands on his hips, then pushes his hips forward to stretch and lengthen the lower back, and repeats the exercise ten times.

Arm-raising exercise above head level
The arm-raising exercise above head level helps lengthen the middle and lower back, which relieves back pain resulting from the disc. The individual stands upright, then raises his arms above his head for 2-3 seconds, then relaxes and moves the arms to the sides.

Elbow prone exercise
The individual lies on his stomach, places his hands on the ground near his shoulders, then raises his back and shoulders, while keeping the forearms on the ground for thirty seconds, and repeats the exercise 5-10 times.

Cobra Pose Exercise
This exercise is called the Cobra Pose because the individual’s position in this exercise resembles the position of the cobra snake. When performing this exercise, the individual lies on his stomach with both hands on the ground, and then raises his chest, head and back through his elbows for 10 seconds, while his buttocks remain attached to the ground.

It is worth noting that this exercise is an exercise developed from the elbow prone exercise, and it is not permissible to practice sports exercises for disc patients such as the Cobra exercise before practicing the elbow prone exercise.

The importance of treating a herniated disc with exercise
Exercise and physical therapy are often an important part of treating a herniated disc, and the importance of treating a herniated disc with exercise lies in the following:

Doing exercises for herniated disc patients strengthens the muscles that support the spine.
Enhancing the flexibility of the spine, which helps reduce the pressure on it.
Reducing the risk of recurrence of a herniated disc or the pain associated with it.
All herniated disc exercises should be done slowly, especially when bending or lifting, so that the exercises do not harm the tendons or muscles. If the individual feels pain, they should stop exercising and talk to their doctor

Exercises for herniated disc patients that should be avoided
It is recommended that the individual consult a doctor to find out the best exercises for herniated disc patients, and to make sure that they will not harm or cause more pain. For example, sudden pressure on the back, lifting heavy objects, or repeated strenuous activities lead to a herniated disc, so individuals with a herniated disc should avoid doing these exercises while recovering.

All individuals should avoid exercises that cause pain or make the pain worse. Patients with a herniated disc are also advised to avoid strenuous activities such as martial arts or running. Starting with light exercise and gradually moving on to more strenuous exercises is the safest way to reduce symptoms.

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