Hernia discal, 3 ejercicios para evitar la cirugia

0:00 INTRO 0:47 WHEN TO SURGE? You might be surprised to learn that up to 65% of the population has some type of lumbar disc disease, and most of them don't experience pain. Lumbar disc disease should be considered a normal part of spinal aging, like wrinkles or gray hair. In 90% of cases, lower back pain is temporary and not serious, and I've shown you in videos like this one that there's no correlation between what we see on an MRI and the pain. So now that we know it's quite common to have a herniated disc, when is surgery necessary? It's only recommended if the pain is very intense, a 10 on a scale of 0 to 10. Surgery is also recommended if the pain persists for more than 3 months, leaving you bedridden without any improvement, and if there is a loss of bowel and bladder control or significant leg weakness. In the above cases, only the last one would be considered a life-threatening surgical emergency. Paradoxically, the more severe the herniated disc, the greater the chances of recovery. 2:27 HOW TO PREVENT HERNIATED DISCS A sedentary lifestyle plays a very important role in the development of a herniated disc. Using a height-adjustable desk, getting up and walking for 5 minutes every hour, and doing at least 150 minutes of exercise per week are the most recommended guidelines according to the latest research. Additionally, a long-term, structured exercise program can be very helpful not only for relieving pain but also for preventing future episodes of lumbar blockage and maintaining a healthy lumbar spine for longer. 3:50 EXERCISES TO AVOID The problem with many of the exercises for herniated discs found online is that they incorporate flexion or rotation stretches too early, with exercises that involve bringing the knees to the chest or rounding the spine while sitting on the heels. Although these exercises may provide temporary pain relief by stretching the lumbar muscles, which are spasmed due to the herniated disc, they are actually promoting further herniation of the disc's contents, thus worsening the herniated disc. I propose three steps that will help you avoid surgery and improve your symptoms. 4:50 FIRST EXERCISE The first exercise is traction. Before starting, we must decompress the herniated discs by stretching your spine axially. There are several alternatives. You can hang from a door or suspend your body between two chairs. The most important point for relaxing your abdominal muscles and hip flexors is to support yourself on your toes and make very gentle lateral movements. Breathing, relaxing your body with each exhalation, is another good way to increase the sensation of traction. If none of these traction exercises appeal to you, you can always do them lying face down with a cushion under your abdomen. 6:05 SECOND EXERCISE Another characteristic of herniated discs, especially in their acute phase, is that the back twists toward the opposite side of the herniation. So, if you have a herniated disc on the right side, your back will be locked with your shoulders to the left, avoiding pain. If this is your case, to correct it, rest the shoulder on the side you're leaning toward—in my case, the right side—against the wall, with your feet slightly away from it. Place the opposite hand on your hip. From this position, bring your pelvis toward the wall, aligning it with your shoulders. This small movement will help the disc recenter itself, correcting the twisted posture of your back. The first few times may be painful. Persist, do 10 to 12 repetitions, and if you notice improvement, continue with a few more. If you find it very easy to reach the wall with your pelvis, you can add a ball between your arm and the wall to increase the range of motion. 7:29 THIRD EXERCISE Very good, we worked on decompression in the first step, we recentered the disc in the second, now let's move on to the third, an extension movement to promote the disc's suction effect. Lie face down, place your hands under your shoulders. The most important thing in this exercise is that both your legs and pelvis remain in contact with the floor at all times. From this position, contract your glutes and push the floor with your hands while lifting your chest. Only go as far as pain allows. Hold for a few seconds and relax. Avoid lifting your pelvis off the floor to concentrate the extension movement in your lumbar spine. Normally, after one or two repetitions, you will be able to go further each time. If the exercise is very painful, you can simply place your forearms on the floor, thus keeping your spine extended. Remain in this position for 10 minutes to achieve a similar effect. OUTRO 9:10