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Posture correction
Hello Doctor
How to correct posture. I am having disc buldge in lower back.
Kindly suggest some ways as precautions.
Thanks
Answers (10)
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Consult with physio nearby
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Where you located ??
Need a correction and Rehabilitation for your bulged disc
Next Steps
Book an appointment
Health Tips
Ice
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Please see a physiotherapist, whom will do proper assessment of your back and then start exercise under physiotherapist supervision initially, so you will learn the right ways to do exercise. Mostly the exercise involves stretching of tightened muscles and strengthening of weakened muscles would bring back your normal posture at the same time will help in disc bulge recovery.
Next Steps
See nearest physiotherapist
Health Tips
don't blindly follow online suggested exercises as those are not designed for your particular problem. Every individual problem is different from others and it needs individual attention.
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Do exercise supervision of physiotherapists till correct posture .
Spine gradually stretching exercise or strength exercise .
Spine extension. Bridging exercise. Core strength exercise.
Avoid towards bending and long sitting
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https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ
Chiropractic Mobilization will help.
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First of all u hv to know wt is wrong with your posture then only u can correct it. Maybe you arch Ur lower back a lot or sit prolong which causes psoas n hamstring tightness or u stand with locked knees n swayback...so please go n get proper assessment done with a experienced Physiotherapist.
Also Ur aim should be to prevent further disc bulge so do some gluteus and core muscles strengthening exercises because if Ur gluteus muscles are strong then the load on lumbar spine (low back) reduces drastically.
Next Steps
See a experienced Physiotherapist
Health Tips
Avoid prolong sitting/standing in one position.
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Start flexibility exercise
Strength exercise for weak muscles
Maintenance of mobility.
Visit a Physiotherapist.
Or consult with a yoga specialist.
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Consult near by manual therapist
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Ms. Pooja Pandey Tripathi (PT)
Physiotherapist
20 yrs exp
Bangalore
https://youtu.be/o0nvitlld_4
Start strengthening your back and core.
Don't sit and stand for long time .
Pay attention at your posture.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
Do exercise for neck and shoulder
Core strengthening ,bridging ,
Straight leg raise, static knee exs. Ankle exs.
Do involve stretches which will improve flexibility and mobility.
stretches hamstring ,calf ,quadriceps, pectorais, bicep, triceps, Trapezius.
Strengthening exs for shoulder,spine,knee,core.etc.
Doing all this will definitely improve ur posture.
Next Steps
15rep 3sets
Health Tips
do not do vigorous exercise all exs shud be done slowly.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.