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Which excersize is better for slip disk.
I am having a regular slip disk problem since 2011. i use to take a painkiller injection for getting relived from this pain. When ever i lift anything heavy weight , my pain starts and sometime even i cant stand or bend myself.
I wants to get rid of this pain and problem, i have heard that some excersize helps people to come out of this pain and problem. so please suggest me the better excersize for me by which i can get rid of this pain.
Answers (7)
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With physiotherapy treatment start spine exercise.
Firstly start gradually.
Like bridging exercise.
Core strength exercise.
Best for you
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Before starting any exercises you can take hot fomentation in your back then light stretching and stretching exercises of back and lower limbs in pain free range.
Regular walking is beneficial for you.
Next Steps
When pain is reduce start core stregthening exercises with physical therapist.
Health Tips
Avoid, forward bending with weight, prolong sitting and standing.
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Since ur back pain is chronic n it increases with resistance training, so just do following
1. Get urself assessed by an expert sports physiotherapist
2. Get urself treated for any spinal malalignment if any after assessment
3. Follow the routine exercise program specifically made for u by expert physiotherapist.
4. Follow the precautions religiously to avoid any further injury
5. Follow a healthy diet rich in protein n essential vitamins.
6. Follow healthy lifestyle that includes balance diet, balance sleep and balanced rest
Next Steps
After u get 100% fine n ur physiotherapist clears u for gym, do weight training in Gym under an educated n expert trainer
Health Tips
Be patient, disciplined and positive during recovery.
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1...core strengthen exercises helps to reduce strain on the back. 2...electrotherapy modalities like laser therapy, tens,n IFT reduces pain. 3...Endurance training for slipped disc usually start with 2_3 sets of 15 repts.of back extension exercise.. 4..postural correction.
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Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.
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You need to start with Core muscle strengthening exercises along with general back stretching exercises. Physiotherapy modalities can help reduce pain initially. Exercises are for long-run.
Next Steps
Visit a Physiotherapist nearby.
Health Tips
Avoid forward bending & lifting heavy weights. If forward bending needed, squat instead of bending.
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Ms. Pooja Pandey Tripathi (PT)
Physiotherapist
20 yrs exp
Bangalore
https://youtu.be/o0nvitlld_4 these exercises will definitely help . after a month u can shift to phase 2 and then phase 3 .
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