Pressure on the nerves in the neck can cause pain in the neck
A strong core is crucial for providing stability and support to the spine, which is especially important for individuals with a herniated disc. Engaging in core-strengthening exercises can help alleviate pain, improve posture, and reduce the risk of future injuries. Here are some effective core-strengthening exercises to aid in herniated disc recovery:
- Planks: Start in a push-up position, but with your weight supported on your forearms instead of your hands. Keep your body in a straight line from precio de operación de hernia discal en clínica privada head to heels. Engage your core muscles and hold this position for as long as you can. Planks help strengthen the entire core, including the abdominal muscles and lower back.
- Bridges: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold for a few seconds and lower your hips back down. Bridges target the glutes, lower back, and core muscles.
- Side Planks: Lie on your side with your legs straight and one forearm on the ground. Lift your hips off the ground, creating a straight line from your head to your feet. Engage your core and hold this position. Repeat on the other side. Side planks target the oblique muscles, which are essential for spinal stability.
- Bird-Dog Exercise: Begin on your hands and knees in a tabletop position. Extend your right arm forward while simultaneously extending your left leg straight back. Keep your core engaged to stabilize your spine. Return to the starting position and repeat on the opposite side. This exercise enhances balance and coordination while strengthening the core.
- Superman Exercise: Lie face down on the ground with your arms extended in front of you and your legs straight. Lift your arms, chest, and legs off the ground simultaneously. Hold for a few seconds and lower back down. The superman exercise targets the muscles of the lower back and promotes spinal extension.
Always prioritize proper form and technique over the number of repetitions or duration. Start with a few reps of each exercise and gradually increase as your strength improves. If you experience any pain or discomfort, stop the exercise immediately. Consulting with a healthcare professional or physical therapist before starting a new exercise regimen is essential to ensure that the exercises are suitable for your condition and individual needs.