herniated disc
Sciatica exercises: herniated disc rehabilitation
1st exercise:
This exercise targets: sciatica pain caused by a herniated disc
For this exercise, you will need: an exercise mat
Lie down on the exercise mat, on your stomach, in a prone position. Prop your upper body up on your elbows, but make sure to keep your hips on the floor. People who suffer from sciatica pain from a herniated disc often cannot tolerate this position at first, so this movement should be performed slowly and carefully.
Tips:
Always consult your spine specialist before starting any type of stretches and exercises.
Perform extension exercises regularly, if possible every 2 hours, or follow the recommendations of your spine specialist.
Since bending over or bending forward counteracts the effects of extension exercises, people with a herniated disc should avoid doing this.
After doing stretching exercises, you should continue to perform exercises that will strengthen your lower back muscles and abdominals.
Strong lower back muscles and abdominals will help you prevent sciatica pain caused by a herniated disc.
Number of repetitions:
Start with holding the press-up position for 5 seconds per repetition. Repeat 10 times.
Gradually increase the press-up position to 30 seconds per repetition. Repeat 10 times.
2nd exercise:
This exercise targets: sciatica pain caused by a herniated disc
For this exercise, you will need: an exercise mat
The “upper body upward press”, or Cobra, is an advanced form of sciatica stretching for herniated-disc extension. Before trying this stretching exercise, get used to “Rise on elbows” extensions, which is a basic stretching exercise for people suffering from herniated-disc sciatica pain.
Lie flat on your tummy on the exercise mat. From this position, press up on your hands. Your pelvis should remain on the floor. Rise up from your elbows, stretch your neck away from your shoulders, and draw your abdominal wall in. Make sure to keep your lower back and buttocks relaxed for a gentle stretch.
Tips:
Before starting any type of stretches and exercises, always consult your spine specialist.
If you are unable to lie flat, a similar exercise can be done standing: slightly bend your knees and slowly arch backward with your hands on your hips.
Perform extension exercises regularly, if possible every 2 hours, or follow the recommendations of your spine specialist.
Since a forward-bent or bent-over position counteracts the effects of the extension exercises, people with a herniated disc should avoid bending forward.
After performing stretching exercises, you should continue to perform exercises that will strengthen your lower back muscles and abdominals.
Strong lower back muscles and abdominals will help you prevent sciatica pain caused by a herniated disc.
Number of repetitions:
Hold in press up position for 1 second. Repeat 10 times.
Duration : 0:3:38
Herniated Disc – DePuy Videos
A herniated disc may be caused by the wear and tear of the disc as you age or, by an injury to the spine. When this happens, the gel inside the disc can be pushed through the outer layer and cause the disc to bulge or rupture.
For more information about the causes, symptoms and treatment options for herniated discs, visit http://www.depuy.com/patients-and-caregivers/back-and-neck/herniated-disc.
Duration : 0:1:17
Are Epidural Injections Effective for Sciatica from a Herniated Disc?
Arizona Preferred Pain Management Center CEO David Greene, MD, discusses epidural injections for sciatica. They can help avoid surgery and are over 80% effective at one year according to recent research. (602) 507-6550
http://www.preferredpaincenter.com
Duration : 0:5:11
Massage Techniques : How to Massage Someone at Home Who Has a Herniated Disc
While you may not be able to do much for someone suffering from a herniated disc at home, you can still massage it to reduce pain. Help keep someone in pain comfortable in this free video, with help from a licensed massage therapist.
Expert: Nicole Aleskas
Contact: www.TotalBodyHarmony.com
Bio: Nicole Aleskas is a Licensed Massage Therapist MA 44513, affiliated with the AMTA and NCBTMB.
Filmmaker: Christopher Rokosz
Series Description: The proper massage technique can help reduce pain, increase relaxation and alleviate some diseases. Help someone live more comfortably with help from a licensed massage therapist in this free video.
Duration : 0:4:3
Herniated disc “slipped disc” – A chiropractors view.
Dr Maria Madge, Chiropractor, talks to The Sports Injury Clinic (http://www.sportsinjuryclinic.net/) about Disc Protusion / herniated disc (“Slipped Disc”).
With this lower back injury a disc is found between the vertebra in the spine. When a disc is protruding (this is known traditionally as a “slipped disc” but is an inaccurate term) it can push on a number of structures, most commonly the nerve that exits at that level. A disc does not ‘pop’ out it squidges out without the whole structure leaving where it should be. Local pain will be felt in the back area, but disc related problems are also notorious for giving you buttock and leg pain depending on the level that you have got irritated . The lower down the disc the lower down the pain can reach. If the disc is at the bottom of the spine, for example, the pain can reach as far down as the foot. Along with the pain a tingling, numbness and a loss of strength can be experienced.
The early stages of disc problems give a moderate amount of pain with the leg symptoms, as well, which then progress to cause more and more pain. The best thing to do with a ‘slipped disc’ is to treat it as early as possible.
A chiropractor will aim to take the pressure off the nerve
and re-establish the blood supply and the nerve supply down the leg which centralises the lower back pain and takes the pressure off the leg so the disc recovers.
In the early stages this can be done by fairly easily, but, if left, the disc becomes more and more protuded it is more difficult to return it to normal function.
The facet joints where the disc is protuded is worked on to release the pressure off the disc which relieves the pain in the back and also the leg. If the pain is too acute in the disc area then there are a number of things that the chiropractor can do which involve tractional exercises and treatments to the leg which take the pressure off the nerve at that level. Soft tissue work and massage really help to take the pressure off from that level, as well as ice packs and general relieving of postural incorrectness’.
For more information on back pain and a herniated disc visit:
http://www.sportsinjuryclinic.net/sport-injuries/low-back-pain/
Duration : 0:3:0
