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Let's find out Helpful Exercise of HIVD (Hernified Inter-Vertral Disc)
HIVD (Herniated Inter-Vertebral Disc)
=HNP (Herniated Nucleus Pulpous)
= HLD (Hernified Lumbar Disc)
Helpful Exercise of Lumbar Herniated intervertebral disc
Telecommuting and starting school online are making life longer at home with a computer all day long. Because working and studying at home is getting longer, and the time of movement is less and almost gone, there are many cases of back disc symptoms that cause back pain.
Click here to learn more about Lumbar Herniated intervertebral disc:
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Lumbar herniated intervertebral disc
Hello, this is BlackGreenCo:) Let's find out Lumbar herniated intervertebral disc. 1. What is a Lumbar herniated intervertebral disc? Our spine is connected by dozens of bones. It is called interver..
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- When should I start exercising after the disc is determined?
1. If you have acute disc, you will have pain that makes it hard to sit, lie down, or move. At this time, you should get physical therapy, saliva, etc. and take a rest. (1-2 Weeks)
2. Then slowly stretch after the pain is gone, and relax the stiff muscles.
3. Then, start exercising to strengthen the muscles and ligaments around the disc.
By strengthening muscles and ligaments through exercise, the weight on the vertebrae can be reduced, preventing disc relapse and making the waist stronger.
Let's find out how to prevent the back pain from being overloaded and also help with Lumbar herniated intervertebral disc.
Myofasia relaxation
- Relax your muscles using your body weight.
- If you don't have a roller, use a massage ball or tennis ball.
-Rectus femoris
1. Place the foam roller on the front of the thigh and make a plan position.
2. Move the foam roller slowly from just above the knee to the bottom of the pelvis.
3. If the pain is severe, keep breathing and holding in the area and move again when the pain is relieved. (1 minute)
-IT band
1. Slowly move from side of the knee to the side of the pelvis in the Side Plank position.
2. If the pain is severe, keep breathing and holding in the area and move again when the pain is relieved. (1 minute)
- Adductor complex
1. Place the foam roller inside the thigh in the prone position.
2. Move slowly from the inner thigh to the inner knee.
3. If the pain is severe, keep breathing and holding in the area and move again when the pain is relieved. (1 minute)
- Gluteus medius, Piriformis
1. Sit on the foam roller.
2. Send your right hand back, touch the floor, fold your right knee, and place your ankle on your left thigh.
3. Do the same for the other side.
Stretching (muscle relaxation)
- Child pose
1. Breathe out slowly in a kneeling position and extend both hands lower down and forward.
2. Place your forehead on the floor and relax your neck, shoulders and waist. (30 seconds-1 minutes)
- Child pose side bend
1. Move both hands diagonally to the right in a child position to relax the left flank and back. (Hold 30 secs-1 min)
2. Stretch the other side equally.
-Butterfly pose
1. Fold your knees outward and gather the soles of both feet together.
2. Breathe out slowly and bend your upper body.
3. Push both hands forward and lower down your elbows to the floor. (Keep for 1 Minute)
- Piriformis, gluteus medius stretching
1. Fold both knees while lying down on supine position.
2. Bend the left knee outward, then place the left ankle over the right knee.
3. Grab the back of your right thigh with both hands and pull your knees. (Keep for 1 Minute)
4. Do the same for the other side.
Muscle strengthening
- Cat & Camel
1. Make the table top.
2. Slowly round the back from the tailbone while breath in.
3. Breathe out and stretch your back slowly from the head. (Repetition 5 times)
- Alternate arm & leg lift
1. Stretch your right leg backwards in the table top position.
2. Raise your right leg and left arm as you exhale. At this point, make sure to feel the force on the abdomen, buttocks, and back.
3. Lift and hold for 5 seconds. (10-20 repetitions)
4. Do the same for the other side.
- Plank
1. Spread both elbows shoulder-wide at prone position.
2. Lift the body from head to leg in a straight line.
3. If you have a backache, touch your knees on the floor. (Hold 30 sec-1 min)
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
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