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The most effective exercises for herniated disc

The most effective exercises for herniated disc

A herniated disc occurs when one of the discs that separate the vertebrae deteriorates or slips out of place. When this happens there is pain and discomfort in areas such as the neck and arms. The injury needs some rest, but one of the best methods to treat it is precisely exercise.

According to professionals in neck and back ailments, exercise is essential for the rehabilitation of herniated discs and it is the only method that has proven to be effective in reducing the risk of relapses in the future, but it is also recommended to cut out intense physical exercise if pain appears until the acute phase has passed.

The beneficial exercises to treat an injury to an intervertebral disc are those that strengthen the muscle groups involved in the movement that involves the discs and the back. The muscles of the neck and back (paravertebral), buttocks and, to a lesser extent, abdominals must be strengthened.

Series of recommended exercises: before doing any of these activities, you should go to your doctor and follow his instructions

1-Opposite arm and leg up:

This exercise begins with your knees and palms resting on the floor: raise your right hand forward and stretch your left leg pointing upward. Then the other way around.

2-Knee to chest:

Lying on your back, the knees are brought together and, helped by the hands, are brought to the chest. In this position, circles are performed with the knees. Always a controlled movement.


Supported, this time, prone, helping with the hands to lift the upper part of the body from the waist.

4-Stretch leg:

Back on his back. Knees bent and feet flat on the ground. The right leg is lowered to the right side - while it is bent - when the knee is close to the ground, it is stretched, then it returns to its initial position and the movement begins with the left. All in a slow and very controlled way.


Repositioned as in the first exercise, it consists of two movements, first, you push the lumbar down and raise your head. The second part is the reverse: lumbar up, head down.


On your knees, the tail is thrown back until the buttocks are supported by the calves, the body is lowered until it is as close as possible to the legs and the arms are stretched.

Video: Herniated Disc Week 1. Yoga with Celest Pereira (July 2021).