5 effective exercises for lumbar disc prolapse

what is lumbar disc herniation?

The lower section of the body bears the majority of the body’s weight. The vertebrae from L1 to L5 are separated by cushiony discs that act as shock absorbers, preventing the bones from rubbing against each other. Each disc is encased in a tough outer layer known as the annulus.

Lumbar disc herniation occurs when the gel-like inner substance of the disc ruptures through a tear in the annulus. This herniation can put pressure on the spinal nerves, causing significant pain, inflammation, and swelling. The resultant discomfort often leads to restricted movement and difficulty in performing everyday activities.

5 effective lumbar disc prolapse exercises: 

Here are five effective exercises for managing lumbar disc prolapse:

1. Seated Chair Stretch: 

This exercise is beneficial for improving mobility and stretching tight hamstrings. Sit on a chair and place another chair in front of you. Position one foot on the floor and the other on the front chair. With a straight back, lean forward over your extended leg. Hold this position for about 30 seconds, feeling a stretch in the rear upper thigh. Switch legs and repeat thrice for each leg.

2. Towel Hamstring Stretch: 

This stretch helps alleviate pain and irritation from a prolapsed lumbar disc. Lie on your back with one leg flat on the ground. Lift the other leg, keeping it straight, and wrap a towel around the inner arch of your lifted foot. Gently pull the leg towards you while tightening your abdominal muscles. Hold for 30 seconds, then switch legs. Perform this stretch thrice for each leg.

3. Wall Hamstring Stretch: 

This variation provides support and stability during the stretch. Lie on the floor near the corner of a wall. Place one leg flat on the ground and position the other leg against the wall, bending at the knee. Straighten the elevated leg against the wall while keeping your hips grounded. Hold this position for 15 to 30 seconds and repeat twice or thrice for each leg.

4. Back Extensions: 

This exercise enhances spinal flexibility by stretching the back. Lie on your stomach with your elbows propped under your shoulders. Push down with your hands and arch your back upward. Hold this position for 5 to 10 seconds while keeping your hips grounded and your neck in a neutral position. Return to the starting position and repeat.

5. Sphinx Pose: 

This yoga pose strengthens the spine and can provide relief from lumbar disc prolapse symptoms. Lie on your stomach with your forearms placed under your shoulders and your head facing the ground. Lift your upper body using your forearms, allowing your elbows to touch the floor. Hold the position for 30 seconds, breathing deeply, and then return to the starting pose. Repeat a few times for optimal relief.

These exercises should be performed with care and ideally under the guidance of a healthcare professional to ensure they are suitable for your specific condition.

Now, call a physio home and get treated in the comfort of your home. Also, there are ample  benefits of physiotherapy at home. To avail Portea’s in-home physiotherapy treatment or know more about the service, call 1800-121-2323 or visit www.portea.com

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Manjiri Kochrekar

Manjiri loves to explore various facts, ideas, and aspects of life and pen them down in her own words. Writing is her passion, which means she enjoys writing on a vast variety of subjects, and health care is just one among her several specialty areas. She works closely with the Portea Health care team to churn out informative health content.

faq’s 

1. Why are exercises best to cure lumbar disc herniation?

 Exercises are effective for managing lumbar disc herniation as they strengthen supporting muscles, improve flexibility, and reduce spinal pressure. Targeted exercises enhance core stability, relieve muscle tension, and promote proper posture, all of which alleviate pain and prevent further herniation. This comprehensive approach helps address the root causes, supporting recovery and reducing symptoms.

2. How does physical therapy help with lumbar disc herniation?

Physical therapy improves flexibility, strengthens core muscles, and enhances posture, reducing pressure on the disc and alleviating symptoms.

3. When is surgery necessary for lumbar disc herniation?

Surgery is considered when conservative treatments fail, and symptoms persist or worsen, particularly if there is significant nerve damage or loss of function.

4. How long does it take to recover from lumbar disc herniation?

Recovery time varies; many people improve within a few weeks to months with conservative treatment, while others may need longer or require surgery.

5. Are there alternative therapies for lumbar disc herniation?

Alternative therapies may include acupuncture, chiropractic care, massage therapy, and yoga, though they should be used in conjunction with conventional treatments and under medical supervision.