How to control back pain caused by herniated disc
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To manage back pain caused by a herniated disc, shares some effective approaches based on his experiences and recommendations from physical therapists:
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Understand the Disc Herniation: Determining the direction of your disc bulge can help tailor exercises to relieve pain. Avoid exercises that exacerbate the condition and focus on those that offer relief 1 2.
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Exercise for Relief: Exercises that emphasize spinal extension, like cobra push-ups or up dog poses, can help reposition a bulging disc. By gently pushing the disc back into place, these movements reduce nerve impingement and alleviate pain 3 4.
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Strengthen Supporting Muscles: Building strength in the musculature around the spine, particularly the core and posterior chain, can provide stability and prevent further injury. Exercises like glute ham raises and Nordic curls strengthen the back and reduce herniation risks 1.
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Avoid Certain Movements: Activities that increase spinal compression or involve excessive crunching can worsen disc issues. Alternatives like the McGill Big Three exercises focus on core stability without worsening herniation. The curl-up, for instance, is a safer alternative to traditional sit-ups 5.
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Consider Movement Patterns: Reducing prolonged sitting or adopting proper posture can help manage pain better. Engage in regular, short walking sessions to alleviate discomfort without overloading the spine 6.
These strategies combine immediate relief practices with long-term strengthening to manage and potentially reduce back pain from herniated discs effectively. Remember, these are general recommendations, and consulting a healthcare professional for personalized advice is always advised.
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