Exercises For Low Back Pain And Disc Herniation Relief

Relieve your low back pain and disc herniation with some simple exercises

Exercises and stretches are one of the simplest at home ways you can help enhance your strength and flexibility as well as rejuvenate muscles and other joint structures. Maple Chiropractic Saigon has illustrated some basic stretches that are very good for relieving your low back and neck pain specifically caused by disc herniation.
When you are suffering from low back pain and disc herniation, the best thing to do is to lie down and rest. In recent research, pressure on the disc is at minimum level when in face-up position. This position will reduce the amount of tension both inside and outside of the disc, therefore nerve compression will diminish.

Stretches for low back pain and disc herniation include:

Exercise 1: The chin tuck

Stand (or sit), look straight ahead; pull your shoulder blades together. Tuck your chin as slowly glide your head back over your body. Hold this position for 10 seconds. Repeat 15 times.

Bài tập đau thắt lưng 1

Exercise 2: Full ranges of motion

Stand (or sit), keep your back and neck straight. Bring your head forward and touch your chin to your chest then bend your head backward and relax. Next, bend your head from side to side; turn your face to one side, keep the neck, shoulders and trunk straight, repeat for the other side. All the movements must be done slowly in combination with breathing from 5 to 10 minutes.

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Exercise 3: Scapula Stretch

Sitting and place one hand under buttock or hold on to the bottom of your chair, use your opposite hand to slowly pull the head to the same side with the angle of deflection. Repeat 5 times each side.

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Exercise 4 – Back spine stretch

This exercise will contribute positive support the spine, in order to reduce back pain. Initial posture: Lie face down, arms and legs straight, lift your head and shoulders up, hold that pose for 5-10 seconds then relax. Repeat it 10-15 times.

Bài tập căng cột sống thắt lưng

Exercise 5 – Partial sit up

Lie down, face up, knees up. Lift your head up, hands touch your knees (don’t lift your legs up, keep your feet flat on the ground). Repeat it 10-15 times.

Bài tập thẳng cơ bụng

Exercise 6 – Cross abdominal sit up

Lie face up, knees up, back and buttocks flat on the ground. Lift your upper-back and shoulders up while keeping your arms straight. Move both arms to each side as the picture.

bài tập chéo cơ bụng

Exercise 7 – Pelvic tilt exercise

Knees up, feet and buttocks touch the ground. Create a force from your calves and arms, then lift your lower-body up. Repeat it 10-15 times.

Bài tập nâng mông

Exercise 8 –Back muscle stretch

Lie face up, straight legs. After that, put one knee up (the other one still straight), cross your hands, pull one leg up to your stomach, hold 5 seconds then relax. Repeat this movement with the other leg. You can do both legs. 10-15 times for each side.

Bài tập dãn cơ dựng sống thắt lưng 1

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Bài tập dãn cơ dựng sống thắt lưng 3

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Exercise 9 – Lateral spine bending

Stand up straight, feet and shoulders parallel, hands on your hips. Twist to both sides (one at each time) then back to standing straight. Repeat it 15-20 times.

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Besides the therapy exercises that were mentioned above, we have high-tech equipment to support your treatment such as muscle stim, ultra sound, vibration therapy, custom foot orthotics and decompression which will definitely help relieve your back pain the fastest. Combining exercise with our Chiropractic techniques will help relieve your pain quickly and easily. This is the best way to treat low back pain and disc herniation and avoid the use of surgery and heavy drugs.

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spinal decompression

Coming Maple Chiropractic Saigon will be the best decision you can make for all your joint pain related needs.


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Date Range: 21 - 08 - 2012

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