Disc Herniation Rehab: Made Easy In 3 Steps

💡 Disc Herniation Rehab: The Critical Mistake to Avoid 🚫

📚 *Resources:*

🔍 *The Common Misstep:*
*Chasing Unique Exercises:* Many believe they need specialized exercises for their specific back injury, leading to a scattered rehab approach.

🧩 *Simple Yet Effective Approach:*
*Focus on Universal Principles:* Instead, aim for a healthy, functional back with exercises that align with key recovery principles.

✅ *Core Principles of Rehab:*
*Principle 1: Spine Control:* Master the art of maintaining a neutral spine to protect and heal injured segments.
*Principle 2: Load Bearing:* Gradually increase your spine's capacity to handle load, mimicking everyday activities.
*Principle 3: Hip Mobility:* Enhance hip strength and flexibility to support and relieve your lower back.

🔧 *Exercises Everyone Should Master:*
Modified Dead Bug - Core engagement without strain.
Marching Bridge - Stabilizes spine in a controlled environment.
Squat - Fundamental for everyday movements.
Hip Hinge - Teaches proper bending mechanics.
Step Up - Builds asymmetrical strength and stability.

💡 *Tailoring Your Rehab:*
Your journey involves not just selecting these exercises but mastering them through your unique challenges:
- Identify and correct your movement errors.
- Progress exercises in intensity and complexity over time.
- Use tools like tape tests or towels to aid technique.

🌟 *The Path Forward:*
Simplicity in selection allows for depth in execution. Progressing through these foundational exercises, tailored to your feedback, leads to genuine recovery. Remember, the uniqueness is in your journey, not in the exercises.

📝 Dive into our exercise tutorials for visual guidance on executing these movements correctly.

🌐 *Community Support:*
For personalized guidance through the highs and lows of recovery, consider joining our Back In Shape Program or check out our community for shared experiences and expert advice.

#BackRehab #HerniatedDiscRecovery #SimpleExercises

*Chapters:*
0:00 Introduction
1:08 Looking For The Wrong Thing
2:13 Principle 1: Control Neutral Spine
4:03 Principle 2: Load
5:11 Principle 3: Health
6:29 Everyone Needs These Principles
7:37 Accessible Exercises
8:44 Scalable Exercises
9:37 True To Life
10:49 Must Be Simple
11:49 Need To Progress
12:42 The Selection Of Exercises
14:18 Your Unique Rehab Plan

[alisonbond]

Watching your videos a few months ago and keeping my spine neutral was genuinely the breakthrough I needed.

I was doing the right things in the gym but then injuring my back gardening (squatting and bending) and then stretching my back to ease the ache. The childs pose/forward fold felt good at the time but I realise now while the muscle was being relieved, my spine/discs/joints were being aggravated all over again. It took me months to realise as the pain would surface a day or two later and it seemed quite random, I was blaming the gym exercises and not the bad posture, sitting and stretches. As soon as I prioritised strength and stability over unnecessary flexibility the pain started to ease off. I was unable to progress with my resistance exercises, (squats, deadlifts) while stiff and in pain but I am gaining ground again.

Resistance classes x 4, plus reformer pilates x 2 each week. Standing desk at work. Neutral spine stretches only. Body pillow support at night.

Thank you : )

[terjehomnes]

Thanks for all content! ! I want to strenghten the upper body too, by doing benchpress, pull-ups and dips . Is this safe if one have disc-bulges in lower back?