Hi, Dr. Jonathon Pinnow from Noble Choice Chiropractic, your chiropractor for disc injuries in Sun Prairie, WI. And today we’re gonna go over three exercises you can do at home right away to start helping with some of the disc symptoms that you’re experiencing.
So anytime we have pain shooting down the legs into the feet, it can be a sign of a herniated disc or sciatica. And so a quick exercise to start with to help with this is to be laying on your stomach in this position. And then you’re gonna go ahead and put your elbows and your forearms onto the floor and push up from your elbows.
So go ahead and coming up right here. So just resting on your elbows here, everything in through this low back should be nice and relaxed, and that stomach should just kind of sink down to the floor. The hips here should just roll forward a little bit.
When you feel that movement where everything sinks down, if you’re feeling a lot of tightness through the back, when it all relaxes and lets go, you’re all done.
If you don’t feel that, you can just wait there for two minutes, you don’t want to stay in that position for any longer than two minutes. So you can perform that exercise. It can take anywhere from 10 seconds up to two minutes, three times a day.
Just give yourself an hour between each time when you do it at least. That’s the first one. The second exercise you can do is that extension, but essentially a pushup. So you can put your hands flat on the floor, push yourself all the way up.
Good, so coming all the way up again, trying to let everything relax here, trying to keep your hips, everything down on the floor as well as you can. Back down, and then you’re gonna do that movement nice and controlled, nice and steady 20 times. Up and then back down.
You just rest for a second at the top and then back down. You’ll go through it 20 times, and you might not be able to do 20 right away. Start with five or 10 and work your way up to 20, and at the max 20, two times a day there with that exercise.
So those are the two exercises you’re gonna do laying down on your stomach. The third exercise is really good for people who are sitting at a desk working a lot throughout the day. So we’re gonna go ahead and we’re gonna have you stand up here, and then stand right in front the table.
What we’re gonna do here is we’re gonna put our hands on our hips like this, and then you’re gonna push from the back of your hip forward and then extend the shoulders backwards here. Good, holding there for a second, and then back up.
You can do this one as well, 20 times, twice a day.
So again, nice and relaxed there. Throughout all these exercises, what we’re looking for is the pain that’s traveling or radiating down your legs should be coming back up into your lower back. It’s called centralization. That’s what we want to see with that pain in through there.
So three exercises you can start doing right away at home. Go ahead and start trying those out.
Hope you find some relief.