ಡಿಸ್ಕ್ ಬಲ್ಜ್ ಗೆ ಈ 6 ವ್ಯಾಯಾಮಗಳನ್ನು ನಿತ್ಯ ಮಾಡಿ ಫಲಿತಾಂಶ ನಿಮಗೇ ಗೊತ್ತಾಗುತ್ತದೆ

#BACKPAIN #DRJITHESHNAMBIAR #SCIATICA #DIETCHART #PHYSIOTHERAPY #NATUROPATHY #AYURVEDA #NATURECURE #NISARGACHIKITSALAYA #SIRSI


ಸೊಂಟ ನೋವಿಗೆ ಈ 6 ವ್ಯಾಯಾಮಗಳನ್ನು ನಿತ್ಯ ಮಾಡಿ ಫಲಿತಾಂಶ ನಿಮಗೇ ಗೊತ್ತಾಗುತ್ತದೆ

Sciatica is a common condition that affects the sciatic nerve, which runs from the lower back down to the legs. While sciatica can occur in anyone, certain risk factors can increase the likelihood of developing this condition.

Back pain is a common condition that can be caused by a variety of factors such as poor posture, muscular imbalances, spinal problems or injuries. It can range from mild discomfort to severe and debilitating pain and can affect people of all ages.


Bhujangasana:
Bhujangasana, also known as the cobra pose, is a yoga pose that strengthens the muscles of the back and spine, while also stretching the chest, shoulders, and abdomen. To perform this pose, lie on your stomach with your palms flat on the ground beside your shoulders. Slowly lift your chest and head off the ground, using your back muscles to lift your upper body. Hold the pose for a few seconds before releasing.

Knee to Chest:
Knee to chest stretch is a simple but effective exercise for relieving lower back pain. To perform this exercise, lie on your back with your legs straight. Bring one knee towards your chest, using your hands to pull it closer. Hold the stretch for a few seconds before releasing and repeating with the other leg.

Lumber Rotation Stretch:
Lumber rotation stretch targets the muscles of the lower back, hips, and glutes. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Slowly rotate your knees to one side, keeping your shoulders on the ground. Hold the stretch for a few seconds before returning to the starting position and repeating on the other side.

Bridging:
Bridging exercise strengthens the muscles of the lower back, hips, and glutes. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips off the ground, squeezing your glutes at the top of the movement. Hold the pose for a few seconds before returning to the starting position.

Leg Lift with Foot Up and Down:
This exercise targets the muscles of the lower back, hips, and legs. To perform this exercise, lie on your stomach with your legs straight. Slowly lift one leg off the ground, keeping it straight, and hold for a few seconds before lowering it back down. Repeat with the other leg.

Superman Pose:
The Superman pose is a yoga pose that strengthens the muscles of the lower back, glutes, and hamstrings. To perform this pose, lie on your stomach with your arms and legs stretched out in front of you. Slowly lift your arms, chest, and legs off the ground, keeping your core engaged. Hold the pose for a few seconds before releasing it.

These back pain exercises can be done at home and are easy to incorporate into your daily routine. However, it is important to remember to listen to your body and avoid any exercises that cause pain or discomfort. If you experience chronic or severe back pain, it is recommended to seek advice from a healthcare professional before starting any exercise program.