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HOWDOES A HERNIATED DISC HAPPEN?
The vertebrae in the spine are stacked closely together, with only a small amount of space for the discs in between each bone. A disc can become herniated as a result of injury, car accident, or even simply from overuse. One of the most common causes of a herniated disc is heavy lifting. Weight lifters have to be especially wary not to suddenly lift something too heavy, otherwise risk experiencing a slipped disc. But experienced gym-goers are not the only ones at risk. Every time you attempt to move a piece of furniture, a heavy box, or even a big bag of books you need to be wary to lift correctly, otherwise face the risk of potentially herniating a disc in your back. Treatment for Herniated Discs. Pain associated with a herniated disc often develops in the sciatica nerve, and doesn’t subside with simple rest and relaxation. While hot and cold therapy will help alleviate the pain associated with many different back issues, it won’t make the pain of a herniated disc go away. The pain is often frequently associated with numbness, weakness, and tingling in the legs. In many situations, the pain will feel more severe after initial movement, such as standing up or laying down. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but that is not the case. Physical therapy is a great resource for attempting to overcome the pain associated with a herniated disc. A combination of passive and active techniques is typically employed, including deep tissue massage, electrical
stimulation, and hydrotherapy, as well as deep stretching and strength building.
BIRD DOG 4-POINT ARM & LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle.While keeping stable and engagingyour coremuscles, lift one armand an opposite leg straight out toward the horizon, withyour thumb pointed to the ceiling. Place both armand leg back down to starting position. Repeat 10 times and then repeat this exercisewith the opposite arm and leg. To build stability, this exercise can first be performed using only the armor leg, and the opposing arm or leg can be added once ready for progression. EXERCISE ESSENTIALS If you suspect that you may have a herniated disc, contact a physical therapist right away. Attempting to engage in therapy at home could lead to further injury. It is best to have an experienced therapist assess your injurybefore attempting any treatment options.
Exercises copyright of
Stretches Back
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