Our spine plays a vital role in keeping us upright and mobile. It is made up of different parts, including bones, discs, and vertebrae.
Discs are essential structures that flank the vertebrae. These are round, with a hard shell on the outside with nucleus on the inside. Discs play an important role in shock absorption and also prevent injury to the bones of the back.
Herniated discs is a condition in which the nucleus juts out of the hard shell, due to the tear in the shell. It then causes the nerves to be irritated, leading to pain in the back. Symptoms of herniated discs include weakness in the muscles in the periphery of the problem.
Moreover, the pain spreads to the areas that come under the domain of the nerve, which is why herniated disc also may cause pain in the limbs. Movement also becomes a challenge due to the problem, which is why people may need to visit their Physiotherapist in Lahore.
Physical therapy for herniated disc
The symptoms of a herniated disc are contingent upon the location of the herniation. A physical therapist first needs to assess the area that contains the issue, so that the treatment can be rounded accordingly.
For to ascertain the location, the physical therapy may have to do a physical examination, check for the reflexes and take a thorough history.
While physical therapy and related conservative treatment options can help in certain situations, however, in certain instances of pinched nerves, the only treatment option available is surgery.
Generally, the treatment regimen of herniated discs involves not only alleviating of the symptoms but also involves core stabilization techniques, to make your back stronger. Alongside this, your physical therapist may also help you with increasing your endurance for doing work.
Similarly, physical therapy also involves stretching alongside other attempts at improving flexibility, allowing you to carry out your routine chores with ease.
Exercise for herniated disc
The exercises to be performed are contingent upon the location of the herniation. The commonly performed exercises include:
Bird dog
This pose entails getting on all fours, and then squeezing in the muscles of the abdomen as you lift up the opposite arm and leg. Make sure that you do not sag your core or tilt your pelvis. Hold the pose for around 10 seconds, and then shift to the other leg and arm.
Try to do 2-3 sets of the bird dog pose, with 10 reps each.
Dying Bug
To perform this exercise, you must lie flat on your back on the mat. Then, bend your knees, after which, take one leg, and move it forwards so it runs parallel to the ground. At the same time, lift the alternate arm overhead. Continue with this march. Make sure to keep your abdominal muscles are contracted, the core is engaged, and the lower back is firmly planted on the floor.
Standing row
In this exercise, tie a resistance band to the doors, and hold the ends in your hands. Then, pull at the band as your squeeze your shoulders. Don’t crane your neck or shrug your shoulders.
Prone extension
In prone extension, lie on your stomach for five minutes. As your symptoms improve and your body gets used to this position, take it up a notch. Prop yourself on your elbows then, and again, hold the pose for around 5 minutes.
If you feel like it, you can amp up the exercise even further. This time, press up your upper body off the ground using your arms and hold for some time.
Try to do at least 3-5 rounds of this exercise. However, do not over-exert yourself. Listen to your body. You can expect some soreness in the lower back, but you should not have pain in the legs. If that is the case, then you should talk to your Physiotherapist about it.
