Discopathy or herniated disc is one of the diseases that more and more of the world’s population suffers from. While years ago middle-aged and over-middle-aged people most often suffered from disc herniation, today people under 25 also suffer from problems with intervertebral discs.
The causes of discopathy can be various – from improper posture, injuries, and lifting weights with an improper posture to prolonged work in a sitting position, hereditary factors, or wear and tear of the discs with age.
Anyone who suffers from discopathy will tell you that the disease makes it difficult to perform even routine daily activities, and the pain can range from severe to chronic or periodically worsening.
If you also suffer from a herniated disc, you are probably wondering if there is a way to improve your condition at home.
The series of exercises for relieving the condition of discopathy, which we will show you shortly, are recommended by both physiotherapists and doctors.
Before that, however, we must mention that before starting the set of exercises, it is advisable to consult a doctor who will adequately prescribe treatment for the degree of your disease and advise you which exercises for herniated disc are most suitable for you.
Rules for safe performance of exercises
- Therapeutic gymnastics is performed only when you do not feel severe pain.
- When you perform the series, they should not hurt you. If an exercise causes you pain, do not do it.
- Exercises are performed slowly, carefully, and without strain or long series.
- Jumping, strong twisting of the body, and lifting weights are excluded from therapeutic gymnastics.
Exercises for cervical and lumbar hernia
Place a mat on the ground and lie on your back. Bend your arms at the elbows and lift your body slightly off the ground. Keep your back straight as much as possible. Try to stay that way for a few seconds and return to a supine position. Perform the exercise 7-8 times.
Begin as in exercise one. Bend your legs at the knees. Put your hands by your body. Slowly, and as far as you can, lift your pelvis up and stay in this position for about a minute. Return to starting position and repeat 6-7 more times.
Lie on the ground on your back with your arms and legs folded. Slowly raise one leg and one arm as high as you can. Stay that way for a few seconds and return to the starting position. Change legs and arms and repeat the movement. Repeat this exercise for discopathy 6-7 times.
This position is eye-catching. Hold your head with your hands and bend your back as far up as you can. Stay in this position for a few seconds and return to the starting position. Repeat 5-6 times.
Get into position on hands and knees. The palms are inward towards the body and the elbows are bent. Imagine sneaking over a fence and bending your upper body low. Make a few creeping movements forward, then go back. Repeat 8-10 times.
Your position is like in Exercise 5. Start counting. Take a deep breath and stretch to one side, lifting your head up. At “two”, bend your back and try to bring your chin closer to your chest.
Your starting position is on your back. Bend your knees and spread your arms to the side. Bend your head to the left, while bending your torso to the right. Try to rest your knees on the floor. Stay that way for a few seconds, then return to the original position. Repeat by bending your head to the right and your legs to the left. Perform the twist several times.
Get into position on the ground on your back. Keep your arms and legs relaxed, with your arms by your body. Without straining your lower back muscles, stretch your feet forward (point), then backward (flex). Repeat the exercise several times.
Again, your position is on your back. The palms of your hands are under the buttocks. Raise your legs as high as you can in the air. Now try to write at least the first letter of your name in the air with your foot. Return to the original position, then repeat again.
Lie on your back and relax your arms and legs along your body. Bend one leg and straighten the other as much as you can in the air. Then slowly place it on the folded one. Stand for a few seconds, change legs, and repeat. Do this exercise for discopathy several times without rushing.
Take a prone position with your arms and legs relaxed at the torso. Raise one leg in the air, hold for a few seconds and return to the starting position. Then repeat the exercise, changing legs.
Stand with your eyes on the floor. Put your palms under your chin. Cross your legs at the ankles. Lift them in the air and hold for a while. Return to starting position, then repeat several more times.
Stand up straight. Spread your arms out to the side, legs spread shoulder-width apart. Lean first in one direction, then in the other. Keep your arms outstretched by trying to touch the floor with your fingers. Repeat several times.
Get on your knees on the ground. Place your hands on your hips to have support. Slowly and carefully bend your back. If you can, drop your hands and try to touch your feet. Stay in this position for a few seconds. Return to the starting position. Repeat several times.
Lie on your stomach with your arms tucked by your body. Slowly and carefully lift your head, arms and legs off the floor. Stay in this position for a few seconds. Repeat several times.
Home fitness systems, known as inversion tables, are very good at helping with disc herniation exercises. Studies in patients with scoliosis and discopathy show a significant improvement after several series of exercises on inversion tables.
The fitness system is recommended by physiotherapists and doctors because it is compact, easy to install and use, and most of all brings pain relief.
Inversion tables exercises are easy to perform, do not put extra strain on the spine, and can be performed in any position you want. It is enough to turn upside down for a few minutes a day 2-3 times a week on the inversion table and you will feel relief.
The fitness system allows you to perform most of the exercises that we showed you above, as well as abdominal presses or other types of exercises to strengthen muscles. The best part, though, is that you can just lie on the inversion table, turned upside down, and feel the release of tension in your spine.
How can you use an inversion table?
Lie on the device upside down. Grasp the table with your left hand and bend your back. Stretch your other arm over your head. Stay like this for a few seconds, then change hands. Repeat several times.
Lie on the inversion table with your head down and just relax. Stay for a few minutes and you will feel the release of tension in the spine. You do nothing, the device works for you.
Lie on the inversion table in any position you want. Stand upside down, turn around, swing or do exercises of your choice and according to your condition and strength.
When should you start exercising for discopathy?
Both doctors and physiotherapists advise that therapeutic gymnastics begin as soon as the first symptoms of a herniated disc appear. The disease is not mild and if preventive measures are not taken, the exercises will not be very effective at a later stage.
In order to be effective, disc herniation exercises must be performed daily and very carefully.