Top 5 Exercises To Combat Slipped Disc

If you are suffering from Slipped disc, then you are well aware of the problems this condition can create in your daily life. It can prevent you from leading a normal working life while the chronic pain gradually undermines your ability to enjoy leisurely activities. Slipped disc is not merely a physical problem, it can also have psychological consequences.

In the fight against Slipped disc, exercises are your trusted ally. Doing exercises which specifically target the joints in the back will help to strengthen your spine and gradually reduce pain. Regular exercise can also speed up the recovery period and bring a sense of normalcy back into your life. Thus, you need to exercise regularly if you want to combat Slipped disc.

Best exercises for Slipped disc

1. Hip Bridge

• Lie on your back, with your feet flat, arms relaxed and knees bent. 
• Lift your hips until your knees and shoulders are in a straight line. 
• Hold for 5 seconds and then lower slowly. 
• Repeat 10 times.

2. Bird Dog

• Start on all fours, knees kept apart and under the hips. Keep the hands flat. 
• Squeeze your abdominal muscles by pulling the belly button towards spine. 
• Keep the spine straight.
• Extend your right leg back and your left arm straight ahead. 
• Hold for 5 seconds and return to starting position. 
• Repeat using the left leg and right arm. 

3. Pelvic Tilts

• Lie on your back with knees bent, feet flat on the floor. 
• Tighten your abdomen by contracting it as though you were preparing for a punch. 
• You’ll feel your back pressing into the floor, with your hips and pelvis rocking back. 
• Hold for 10 seconds while breathing in and out smoothly.
• Repeat 8 to 12 times.

4. Child’s pose

• Position yourself on the floor.
• Turn your toes in to touch and push your hips backwards bending your knees. 
• Once you reach a comfortable seated position, allow your head to fall gently forward into a relaxed position. 
• Hold this pose for 20 seconds and slowly return to starting position. 
• Repeat three times.

5. Spine extension

• Lie down on your abdomen. Keep your body straight and relaxed.
• Using your arms, push your head and chest upwards until you feel a gentle stretch.
• Hold for 5 seconds.
• Return to starting position.
• Repeat 10 times.  

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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