Dealing with a slipped disc can be a painful and limiting experience. While rest and proper medical care are crucial, incorporating targeted exercises into your Slip disc treatment plan can help alleviate pain and promote healing.
Exercises for Relieving Slipped Discs
Cat-Camel Stretch:
- Start on all fours with your hands directly under your shoulders and your knees under your hips.
- Arch your back upward, bringing your chin to your chest (cat position). Hold for a few seconds.
- Slowly lower your belly towards the floor, lifting your head and chest (camel position). Hold for a few seconds.
- Repeat this movement 10-15 times, gently stretching and mobilizing your spine.
Pelvic Tilt:
- Lie on your back with your knees bent and feet flat on the floor.
- Flatten your lower back against the floor by engaging your abdominal muscles.
- Hold for a few seconds and release.
- Repeat this movement 10-15 times to strengthen the core muscles that support the spine.
Bird Dog Exercise:
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Extend your right arm forward while simultaneously extending your left leg straight back.
- Hold for a few seconds, then return to the starting position.
- Repeat with the opposite arm and leg. Perform 10-15 repetitions on each side to improve core stability and balance.
Remember, it's important to listen to your body and avoid any exercises that cause pain or discomfort. If you're unsure about which Slip disc treatment exercises are safe for your specific condition, consult with a healthcare professional or physical therapist for personalized guidance.
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