Alpha Center ឯកទេសព្យាបាលការឈឺចាប់ សរសៃ សាច់ដុំ សន្លាក់ឆ្អឹង

The 5 exercises are treated Disc Hernia

In order to get the most benefit, you should perform these exercises 3 to 5 times a week for 3 weeks.

Exercise 1: Standing Lumbar Extension
Why it’s beneficial: It helps to lessen the pressure on the discs in your back.

Steps:
Stand up tall
Put your hands on your hips
Gently push hips forward to extend your lower back
Hold for 2-3 seconds
Repeat for a total of 10 repetitions

Exercise 2: Standing Row with Resistance Band (special elastic band)
Why it’s beneficial: Can help to lessen pain.

Steps

Attach the band to something stable, like a doorknob or a staircase post.
Stand up tall with your feet hips width apart and your knees slightly bent; grasp the end of the band with both of your hands.
Pull the band towards you, bending your elbows. Try to keep your forearms parallel with the floor.
Repeat 10 times. Rest of a few moments, then repeat 10 more times.

Exercise 3: Prone on Elbows
Why it’s beneficial: It helps realign the discs.

Steps:
Lie on your abdomen.
Place your hands on the floor near your shoulders.
Push up, raising your back and shoulders; keep your forearms on the floor.
Hold this position for 30 seconds.
Repeat 5 to 10 times.

Exercise 4: Cobra Pose
Why it’s beneficial: You can progress from Prone on Elbows to Cobra pose, a popular yoga pose.

Important: Cobra Pose is an advanced version of prone on elbows. If you cannot perform prone on elbows, do not advance to this exercise.

Steps:
Lie on your stomach with both hands on the floor near your chest; slowly straighten both arms so that your head, chest, and shoulders are off the floor.
Hold for 10 seconds.
Lower your head, chest, and shoulders.
Repeat 5 to 10 times.

Exercise 5: Sciatic Nerve Floss

Steps:
Sit on a chair with your arms by your sides and your knees bent and feet flat on the floor.
Bend your neck by placing your chin on your chest and bend forward at your torso.
While extending your chest and neck slowly straighten one leg as much as you can, while flexing your ankle. NOTE: You may not be able to completely straighten your leg without pain or other symptoms.
Return to the starting position.
You should complete 2 sets of 10 on the affected side.

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What Is Spinal Stenosis?

Spinal stenosis is a narrowing of the spaces within your spine, which can put pressure on the nerves that travel through the spine. Spinal stenosis occurs most often in the lower back and the neck. Some people with spinal stenosis may not have symptoms. Others may experience pain, tingling, numbness and muscle weakness. Symptoms can worsen over time.

Spinal stenosis is most commonly caused by wear-and-tear changes in the spine related to osteoarthritis. In severe cases of spinal stenosis, doctors may recommend surgery to create additional space for the spinal cord or nerves.

Types of spinal stenosis

The types of spinal stenosis are classified according to where on the spine the condition occurs. It’s possible to have more than one type. The two main types of spinal stenosis are:

Cervical stenosis. In this condition, the narrowing occurs in the part of the spine in your neck.

Lumbar stenosis. In this condition, the narrowing occurs in the part of the spine in your lower back. It’s the most common form of spinal stenosis.