Pain and other symptoms of unknown origin often hide quite serious problems, including the presence of intervertebral hernias. As you know, the spinal column consists of a number of interconnected bone structures – vertebrae. Discs located between bone structures protect the vertebrae by absorbing the daily shock that occurs during daily activities.
When the soft inner part of the disc protrudes beyond its outer edge as a result of injury or weakening, the person exhibits the symptoms of a herniated disc.
Symptoms of a herniated disc that you may not know about
A herniated disc between the vertebrae can cause pain, discomfort, and even numbness along the damaged nerve. However, many people do not even realize that the following symptoms appear as a result of a herniated disc:
- pain and numbness (most often on one side of the body);
- pain spreading to arms and legs;
- pain that worsens at night or when moving;
- pain that worsens after sitting or standing;
- pain after walking short distances;
- unexplained muscle weakness;
- tingling, pain, or burning in the affected area.
What causes the symptoms of a herniated disc:
- age – with age, the risk of herniated disc increases due to changes in metabolism and the composition of the disc itself;
- overweight – intervertebral hernia often occurs in overweight people as a result of a strong load on the spine;
- weak muscles – a sedentary lifestyle or improper lifting technique can also cause a herniated disc between the vertebrae;
- malnutrition – lack of nutrients leads to disruption and weakening of the structures of the spine.
Exercises to relieve the symptoms of a herniated disc in the neck
Only a doctor can confirm the presence of an intervertebral hernia using hardware diagnostic techniques – X-ray, CT, MRI. Treatment recommendations – also the task of a specialist who proceeds from the seriousness of the patient's condition.
In many cases, exercise helps to relieve the symptoms of a herniated disc in the neck and improve the condition and well-being:
- Neck extension
Lie on a raised surface (table, bed, couch, sofa) with the lower edge of your neck aligned with the edge of the surface. Slowly lower your head down, stay in this position for 1 minute, rest for 1 minute. Repeat 5 – 15 times.
- Neck retraction
Lie down on the bed, put your hands along the body. Now slowly pull your chin towards your chest. Hold your chin against your chest 5 – 10 Seconds. Repeat 15 – 20 times.
- Shoulder retraction
Sit or stand with your back against a wall. The arms are bent at the elbows at an angle of 90 degrees. Drop your shoulders down and back so that the backs of your arms rest against the wall. Bring your shoulder blades together.
- Isometric fixation
Sitting up straight, relax your shoulders and place your palm on your forehead. Rest your forehead against your palm with force, without moving your head. Stay for 5 – 15 seconds. Repeat 15 times.
- Lateral slopes
Sitting up straight with your shoulders relaxed, slowly tilt your head to the side until your ear almost touches your shoulder. Hold at the end point for 30 seconds. Relax and repeat 3 – 5 times a day.
- Scales stretch
Sitting up straight with your shoulders relaxed, place one hand on the back of your head. Slowly tilt your head so that you are looking at your armpit at a 45 degree angle. Stay in this position for 30 seconds, rest and repeat exercise 3 – 5 times a day.
- Turns of the neck
Sitting up straight and not straining your shoulders, slowly and carefully turn your head to one side until the end point. Now slowly turn your head to the other side. At each end point, you must linger for 30 seconds. Repeat 3 – 5 times a day.
Exercises to relieve the symptoms of a herniated disc in the back
As in the case of the cervical region, after identifying symptoms of an intervertebral hernia in the back, it is necessary that the diagnosis and the appropriateness of the exercises be confirmed by the attending physician.
- Face-down position
Lay face down for 30 seconds after waking up.
- Yoga Sphinx Pose
Lie on your stomach with your forearms under you. Raise your upper body, resting on your forearms. Hold the sphinx pose for a couple of seconds. Repeat 6 – 8 times. It is advisable to take this position every couple of hours.
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- Cobra Pose
Lie on your stomach with your hands under your shoulders. Spread your legs a little. Straighten your arms, lifting your upper body as far as your lower back will allow or until your arms are fully extended. Hold for a couple of seconds at the end point. Repeat 6 – 8 times every couple of hours.
- Standing Bend
Standing straight, place your hands on your hips with your fingers down and begin to arch your back. The loin must remain motionless. At the end point, linger for a couple of seconds. Repeat 6 – 8 times every couple of hours.
- Cat and cow pose
Standing on all fours, make sure that your hands are shoulder-width apart and your feet – hips. Arching your back, lower your stomach down. Exhale and round your back as much as possible, lowering your head down.
- Twist
Lie on your back, straighten one leg, place the foot of the other (bent) leg on the floor. Support your back with one hand, with the other – head. Lift your shoulders off the floor and lower them again. Repeat up to 10 times.
- Squats
Stand in front of a chair as if you were going to sit on it. The distance between the knees should be slightly greater than the width of the hips. Lower your ass until it touches the seat of the chair. Do 3 sets of 10 reps.
- Hunting dog
Get on all fours, spread your legs shoulder-width apart, tighten your core muscles. Raise your arm and opposite leg so that they are in line with your back. Repeat with the other pair of limbs. Do 3 sets of 10 reps.
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In some cases, exercise is not enough to relieve the symptoms of a herniated disc. Therefore, estet-portal.com reminds you of the need for a mandatory consultation with a doctor.
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