Individuals with a slipped or herniated disc can safely engage in Pilates exercises. Here are five Pilates exercises specifically designed to aid in slipped disc recovery.
Pilates is a preferred method for recovering from slipped, herniated, or bulging discs. When a disc, which serves as a natural cushion between vertebrae, becomes displaced and protrudes, it can lead to issues such as pain and spasms by pressing on nerves. Strengthening the surrounding area is crucial for stability, preventing further compression of nerves.
Pilates exercises focus on strengthening the core, including the trunk and lower back regions, providing stability and reducing compression on affected nerves. Targeting the lower back area is particularly important as it’s prone to disc issues due to its high mobility and lack of bone structure for stability.
5 Pilates exercises specifically tailored for individuals with a slipped disc
1. Bridge with Pelvic Thrust and Crunch
- Lie on your back with your feet flat on the ground and knees bent.
- Raise and lower your hips.
- Ensure to avoid straining your shoulders.
- Position the weight around your shoulder blades as you lift your hips off the ground.
- This maintains a comfortable back position while simultaneously stretching the thigh muscles, engaging the glutes, and activating the back muscles.
2. Leg extensions
- Assume the position depicted in the image, ensuring your legs and arms are in contact with the ground.
- Extend one leg while keeping the foot grounded.
- Stabilize your back and raise and lower the leg.
3. Flying Dog
- Adopt the same position as in the previous exercise.
- Next, perform the opposite arm and opposite knee stretch.
- As you exhale, focus on elongating the muscles.
4. Back Beetle PoseSide Plank or Mermaid Pose
While performing this exercise, it’s crucial to target not only the core muscles but also the muscles of the back. Additionally, focus on strengthening the muscles along the sides, particularly for individuals with a slipped disc, as they provide increased stability.
- To begin, lie on your side.
- Bend the lower leg while extending the top leg.
- Initiate small up and down movements with the legs.
- If there’s any discomfort, refrain from moving and maintain the position.
- For the advanced variation of the side plank, extend both legs out, stacking one atop the other, and hold the position.
5. Back Beetle Pose
- Lie on your back with arms and legs extended parallel to each other.
- Perform small movements resembling a beetle trying to return to an upright position.
- If someone experiences stiffness in their hamstrings, they should place cushions under their back and soften their knees during the exercise.
A slipped disc is a serious condition that requires proper treatment. Individuals with a slipped or herniated disc should take precautions when exercising. Pilates exercises are recommended by experts, and it’s crucial to follow instructions carefully to avoid risking further injury.