Hernia discal lumbar cronica, ejercicios para fortalecer el abdomen y mejorar el dolor

ACCESS THE HERNIATED DISC PROGRAM HERE: https://bit.ly/2DH3x4j The best exercises for a herniated disc or a chronic herniated disc diagnosed years ago, which does not require surgery to relieve pain. Exercises that will be very helpful if you have suffered from a chronic herniated disc for a long time. We classify as having a chronic herniated disc any patient who has been diagnosed with a lumbar hernia for some time, who has occasional lower back pain, and who does not have weakness or loss of sensation in the legs. These types of patients are not suitable for surgery to resolve the disc problem. In these cases, even if the herniated material is reabsorbed by the body after several years, it is necessary to maintain the abdominal and lumbar muscles. Failure to do so can lead to compensations in the mechanics of our lumbar spine, which will eventually cause herniated discs at levels above or below the already herniated one. As we can see on the screen, the herniated discs become dehydrated and flattened, offering limited movement and functionality to our entire lumbar spine. This deficiency is compensated by compensations at the lower and upper levels, which move more to compensate for the lack of the herniated disc. Chronic lumbar disc herniation, exercises. This compensation leads to overuse and premature wear of the adjacent discs, which eventually leads to new herniated discs. This is why it is so important to maintain a strong lumbar support that relieves our own weight on the spine and protects it throughout our daily life. PLANK Kneel on the floor, place your forearms on the floor, and with a push, lift your knees off the floor, keeping your pelvis suspended, your spine straight, and your head pointing toward the floor, resting on the balls of your feet and forearms. Hold this position for as long as possible. Throughout the exercise, try to tighten your abdomen, drawing your navel as far back as possible without holding your breath. This way, you ensure a full contraction of the transverse flexor. If you experience pain during the exercise, you can raise your buttocks, releasing the tension in your lower back. If the exercise is too difficult, you can rest on your knees instead of the balls of your feet, as shown on the screen. SIDE PLANK The side plank, like the previous exercise, works the transverse flexor and oblique muscles, muscles that complement the human body's girdle. Lie on your side, resting your pelvis, elbow, forearm, and feet one in front of the other. We raise our pelvis, forming a straight line between our feet and head. We hold this position for as long as possible. SIDE LEG RAISE We move into a side position, placing our bottom arm as a support for our head and our top arm in front of our body. From this position, we raise both legs together, feeling the contraction along the sides of our abdomen. We hold our legs elevated for 5 seconds, strengthening our obliques. We perform 4 sets of 10 repetitions on each side. GLUTEUS MEDIUS From the same side position. We bend our bottom leg to provide a greater support base and raise our opposite leg straight, with the toe facing us, holding it at the top for at least 5 seconds, then lower it, touch it, and then raise it again. We perform 4 sets of 10 repetitions on each leg. Chronic lumbar disc herniation, exercises. PRONE LEG RAISE This exercise strengthens the glutes, very important muscles that support and relieve stress on the entire lumbar spine. Lie face down, clasping your hands in front of your forehead. Raise one leg, maintaining plantar flexion, for 5 seconds, then lower it and raise the opposite leg. Perform 4 sets of 10 repetitions with each leg. BRIDGE As a final exercise in the bridge, lie on your back and bend your knees, resting your feet on the floor. From this position, contract your glutes and gently raise your pelvis, trying to lift vertebra by vertebra, as if it were a pearl necklace, until your pelvis is fully elevated. Hold the contraction for 5 seconds and then lower yourself. Perform 4 sets of 10 repetitions. If you want to make the exercise more complicated, you can stretch one leg when your pelvis is at its highest position, leaving only one support. This will challenge the pelvic stabilizing muscles by stimulating them, thus achieving better results. Chronic lumbar disc herniation, exercises.