Sep
4
Written by:
Dr. Cherniawski
9/4/2009 3:41 PM
Rehabilitation of the back or a herniated disc involves improving strength, flexibility, posture, and habits.
Exercise:
- Bird Dog - On your hands and knees (same as cat/camel), lift your left arm and right leg out in front and behind you, hold for 3 seconds; lift your right arm and left leg out in front and behind you, hold for 3 seconds. Perform 10 reps daily. http://www.youtube.com/watch?v=cAqZnu-lEhg
- Side Bridge - Lay on your side and lift up your body with your elbow directly under your shoulder, hold for 30 seconds; switch sides and repeat. http://www.youtube.com/watch?v=kUhweriKcAA
Stretch (best to do when your muscles are warmed after gentle exercise or a warm shower or bath):
- Cat/Camel - On your hands and knees with your shoulders directly over your hands and your hips directly over your knees, breathe in while you lift your head and sag your back, hold for 3 seconds; breathe out while you drop your head and arch your back, hold for 3 seconds. Perform 10 reps daily. http://www.youtube.com/watch?v=CXRsjICsGnc
- Lateral Side Bends - Stand with feet shoulder length apart and bend at the waist side to side.
- Back Rotation - Stand with feet shoulder length apart and twist at the waist side to side.
- Lunge - With your right knee on the ground and your left foot flat on the floor in front of you, lunge forward and hold up to 30 seconds; switch sides and repeat. http://www.youtube.com/watch?v=BV5gMMxOwyY
Other Tips:
- Always sit on a level surface and put equal weight on both sides of your body while in a chair or in your vehicle.
- Remove items, including wallets, from your back pocket while sitting.
- Take frequent breaks while sitting or driving.
- Sleep on your back with a soft pillow under your head and another pillow under your knees OR on your side with a firm pillow under your head and another pillow between your knees.
- Avoid exercises that involve extreme flexion or extension such as sit-ups or reverse sit-ups.
- Avoid bending immediately upon rigsing in the morning or after long periods of driving.
2 comment(s) so far...
Re: Rehabilitation for Back Pain and Herniated Discs
Just added my own blog this month. I need some inspiration. Thx.
By Bill on
10/17/2009 5:34 AM
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Re: Rehabilitation for Back Pain and Herniated Discs
that is very helpful..thanks for the tips..Dr. Mark Halpern understands that not all patients understand what chiropractic is and how it can help, that’s why he regularly educated the community on health and wellness topics. if you like to contact him just visit our site..
By toronto chiropractor on
12/11/2009 12:34 AM
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