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| Name | Herniated Disc Exercises & Stretches - Ask Doctor Jo |
| Video Uploader | Video From AskDoctorJo |
| Upload Date | This Video Uploaded At 23-03-2016 10:17:18 |
| Video Discription | For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/content/herniated-disc-exercises To start off, lie down in a ****e position on your stomach. You will prop up on your elbows for a ****e prop. Try to keep your hips down on the ground while your stomach and chest come off the ground. If the elbows are too much, you can come down slightly to where it is comfortable. Hold this for 30 seconds and do three. Then if that becomes easy, still in the same position, now come up into a push up position on your hands. Still try to keep your hips down on the ground if possible. This one is a little more stressful on the arms, so you might want to start off with 10-15 seconds, and work your way up from there. Now turn over onto your back and prop you knees up with your feet flat on the ground. You will do a bridge by pushing your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time. You can start off with 10 of these, and then work your way up. Finally, you will do a figure four stretch. Cross your foot over onto the thigh of your other leg into a figure four position. Grab the leg on the ground underneath the thigh, and pull your leg toward your chest. Hold this stretch for 30 seconds, and do three on each side. Related Videos: Back Pain Relief with Extension & Rotation Stretches: https://youtu.be/wgPf9IJiW5s?list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM Swiss Ball Core & Back Strengthening Exercises (Basic): https://youtu.be/HsWYPWmzt5s?list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM =========================================== SUBSCRIBE for More Videos: http://www.youtube.com/subscription_center?add_user=askdoctorjo ======================================= Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy. http://www.AskDoctorJo.com http://www.facebook.com/AskDoctorJo http://www.pinterest.com/AskDoctorJo https://www.instagram.com/AskDoctorJo http://www.twitter.com/AskDoctorJo http://plus.google.com/+AskDoctorJo ======================================= Herniated Disc Exercises & Stretches: https://www.youtube.com/watch?v=kyEF16tBBxo DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional. |
| Category | Sports |
| Tags | lower back pain | herniated disc | back pain | pinched nerve | degenerative disc disease | bulging disc | slipped disc | pinched nerve in back | back pain relief | herniated disk | physical therapy | askdoctorjo | doctorjo | dr jo | herniated disc exercises | spinal disc herniation (disease or medical condition) |
