VIDEO: Exercises for a slipped disc

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  Lower back training - these exercises will do the trick
• 1:41
  Three exercises for the lumbar region
• 1:44
  Train your back muscles - this is how it works

Exercises to take the strain off your back

• In the case of a herniated disc, the outer covering that surrounds the core of the disc ruptures and the substance emerges from the core. Depending on the location and extent of the incident, symptoms such as
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  Back pain, radiating pains in the legs or arms, restricted mobility and, in the case of a very large herniated disc, tingling or numbness, symptoms of paralysis can also occur.
• Most herniated discs, however, are not as pronounced and the symptoms heal very quickly if the therapy is carried out consistently. In addition to a thorough diagnosis, the cause should also be researched in order to avoid another herniated disc.
• In addition to pain reliever medications, you can do some exercises at home that do the job move relieve. For most herniated discs, these exercises will help and reduce pain. However, if you notice that the pain becomes worse, stop doing the exercises. Before starting the exercise, clarify whether your doctor agrees with the exercise and yours Spine endure the load again.
• Lie on your stomach. The mere prone position often relieves stress and reduces pain. If it is good for you, then relieve your back in this position as often as possible.
• Later, you can increase the relief by lifting your upper body a little while keeping your pelvis in place. Then lower your upper body back down. Repeat this movement 10 times. This is a wonderful exercise to train the mobility of the spine again.


Disc protrusion - these exercises will help

If the intervertebral disc is painful, it doesn't always have to be ...

• Several times a day, sit on a chair that has lumbar support so that the pelvis is pushed forward. You are now sitting somewhat in the "hollow back", which, however, is quite a relief in the case of a herniated disc in the lumbar spine.
• When standing, place both hands on your lumbar spine. Now push yourself backwards as far as you can. Repeat this exercise 10 times as well.

Prevent another herniated disc

• You can also use the above-mentioned exercises preventively, for example if you do a predominantly sedentary job.

• You can also perform these exercises before heavy loads, heavy lifting or long periods of carrying.