Скачать или смотреть Exercises After Disc Surgery | Exercises And Precautions

Exercises After Disc Surgery | Exercises And Precautions

After a disc herniation, the goal of exercises is to reduce pain, improve mobility, and strengthen the muscles that support the spine. Here are some commonly recommended exercises for patients recovering from a disc herniation:

1. Pelvic Tilts

How to do it: Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles to flatten your back against the floor. Hold for 5 seconds, then relax. Repeat 10-15 times.

Benefit: Helps to strengthen the core muscles and improve lower back stability.


2. Cat-Cow Stretch

How to do it: Start on all fours. Slowly arch your back upwards (Cat), then drop your belly towards the floor and lift your head and chest (Cow). Repeat 10-15 times.

Benefit: Enhances spinal mobility and gently stretches the back.


3. Bird Dog

How to do it: Begin on your hands and knees. Extend one arm forward while extending the opposite leg straight back. Hold for a few seconds, then switch sides. Perform 10-12 repetitions on each side.

Benefit: Improves core stability and strengthens the lower back and glutes.


4. Partial Crunches

How to do it: Lie on your back with knees bent and hands behind your head. Tighten your core and lift your shoulders slightly off the floor. Hold briefly and lower back down. Repeat 10-12 times.

Benefit: Strengthens abdominal muscles without putting too much stress on the spine.


5. Hamstring Stretch

How to do it: Lie on your back and lift one leg while keeping it straight. Hold the back of your thigh with your hands or use a towel to gently pull the leg toward your chest. Hold for 20-30 seconds, then switch legs.

Benefit: Stretches the hamstrings, which can help relieve pressure on the lower back.


6. Wall Sits

How to do it: Stand with your back against a wall and slowly slide down into a squat position, keeping your back flat against the wall. Hold for 10-15 seconds, then stand up. Repeat 8-10 times.

Benefit: Strengthens the legs and stabilizes the lower back without causing strain.


7. Bridge Exercise

How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, forming a straight line from your shoulders to your knees. Hold for a few seconds, then lower. Repeat 10-15 times.

Benefit: Strengthens the glutes, hamstrings, and lower back muscles.


Important Tips:

Avoid movements that involve twisting or bending forward too much, especially in the acute phase of recovery.

Start slowly and progress as tolerated, ensuring that exercises do not increase pain.

Consult with a physiotherapist before starting any exercise program, as they can tailor exercises to your specific condition and stage of recovery.


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ABOUT ME :
My name is Dr Ejaz Ali a certified Physical Therapist helping people to live pain free lives .On this channel I share physiotherapy exercises , tips and expert insights to empower you and your journey toward better health and well- being .

DISCLAMER:
The information provided in this video is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider regarding any medical condition or treatment. Any wrong action taken based on the information in this video are at the viewer's own risk.