Recovery exercises for sciatica and lumbar disc herniation. Back to Balance Sedaví
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English: Instagram: @back.to.balance.sedavi Model: @vero.chatri Facebook: @BackToBalanceSedavi IF YOU EXPERIENCE PAIN DOING THE FOLLOWING EXERCISES YOU SHOULD SEE A DOCTOR. Exercise 1 We lie face down on a stretcher or a hard bed and do push-ups from the sphinx position. Remember that this exercise can also be done standing up by gently pushing the hips forward with your hands. I will never tire of reminding you that these exercises must be done without pain, breathing calmly, without forcing too much, looking for our stretching limit without exceeding it. We will do five sets of five repetitions with ten-second breaks lying face down. In the following exercises we are going to work all the muscles involved in protecting the back. To do this, our back must be relaxed and the abdominal muscles activated at all times. Exercise 2 We lie face up with our hands under the lumbar region and one knee bent. We take a breath and as we exhale we lift our head and torso without using our elbows and hold for 2 to 5 seconds and relax. We do these sit-ups until we get tired and add three more. We rest for a minute and repeat on the other side. Exercise 3 We are going to do a side plank, to do this we lie on our side keeping in mind that the shoulder, hip and leg are in a line when seen from above. We bend the knee of the leg that is in contact with the ground and support the weight of the trunk on the elbow. We put the other hand on the hip and lift the weight of our body drawing a straight line, holding for 5 to 10 seconds and then relaxing. Repeat the exercise until we get tired and add three repetitions. Rest for a minute and repeat on the other side. Exercise 4 We get on all fours with a relaxed back and raise one arm and the opposite leg, lower ourselves and go to the other side. We do between 25 and 30 repetitions on each side. Exercise 5 To finish, we repeat exercise 1.
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