27/03/2021
🗣️Exercises for lower back pain:
🏋️The McKenzie exercise:
The McKenzie exercise program is believed to be one of the most beneficial. This program is individualized to the patient’s symptoms and emphasizes exercises that minimize or centralize radiating pain.”
In addition, core stability exercises have been shown to reduce low back pain.
Therefore, we have included many “Extension” type exercises from the Mckenzie method, as well as Core stability exercises. If any of these exercises cause more pain, please stop and see your physician.
1️⃣:🏋️Standing Extension:
🗣️How it helps – This standing extension helps reverse what you do on a daily basis (hunching)… Since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position.
🗣️How to do it?
🏃_Begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling.
🏃– Start with 10 repetitions and do 2-3 sets.
🏃– This one is particularly great to do when you need a break from sitting at your desk.
2️⃣:🏋️Half Cobra Pose (Prone Lumbar Extension):
🗣️How it helps ?
The Half Cobra Stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back – which will in turn alleviate the pain.
🗣️How to do it?
🏃– Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor.
🏃– Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).
🏃– Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch.
🏃Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead.
3️⃣:🏋️ Full Cobra Pose (Advanced Extension)
🗣️How it helps ?
This stretch is based on the same principle as the half Cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms.
🗣️How to do it?
🏃– Once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed.
🏃– Hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch.
🏃– Eventually try to hold this pose for longer if it feels good (20-30 seconds).
4️⃣:🏋️ Cat-Cow:
🗣️How it helps – This is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery.
🗣️How to do it:
🏃– Begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling.
🏃– Follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet.
🏃– Aim for 10 repetitions of this stretch and do 2-3 sets.
5️⃣:🏋️Bird Dog:
🗣️How it helps – This exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs.
🗣️How to do it:
🏃– Begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips.
🏃– Raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso.
🏃– Hold this position for 2-3 seconds before slowly returning to the starting position.
🏃– Repeat with your right arm and left leg.
🏃– Alternate sides for 10 repetitions and do 2-3 sets.
🏃_Ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck.
6️⃣🏋️ Plank
🗣️How it helps – Just like the bird dog, this “Core” exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles).
How to do it
🏃– Begin lying on your stomach with your forearms against the mat.
🏃– Engage your core and lift your body so that you are resting on your forearms and toes.
🏃– Start with 10 second holds and work up to 30 second holds, do 2-3 sets.
🏃 Ensure to keep your back straight throughout the entire exercise – spine in neutral position.
