Absolute Best Exercise for Sciatica and Herniated Disc #shorts

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3 Best exercises for sciatica and herniated disk
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We'll be talking about these items in this video:
3 Absolute Best Exercise for Sciatica and Herniated Disc:
- Upward-Facing Dog
- Nerve Stretching
- Single leg Raise
We will answer these questions in the long version of this title:
- What is herniated disk?
- What are the symptoms of herniated disk?
- What are the signs of herniated disk?
- What are the causes of herniated disk?
- How to treat herniated disk?
- What are the best exercises for herniated disk?
- What are the best exercises for sciatica?
- What is the best exercise for sciatica?
- What are the absolute best exercises for sciatica?
- What are 5 best exercises for sciatica?
- What are 5 best exercises for herniated disk?
- How to treat herniated disk?
- How to do nerve stretch?
- How to do single leg raise?
- How to do upward facing dog?
- How to do press up?
- How to do advanced back extension?
- Which exercise are good for herniated disk?
- Which exercises are good for sciatica?
Number Five:
Nerve Stretching:
Nerve mobilization and glide exercises or you might have heard them as nerve stretching, aim to relieve nerve pain and make the nerve more flexible which leads you to feel less sciatica pain. This exercise will also reduce your herniated disc pain.
For doing this exercise follow these steps: Sit upright on a chair and lift one of your legs to straighten the knee, while keeping the other foot flat on the floor. then you should slowly bend the ankle so that the toes are pointing upward. Continue to bend the ankle back and forth, pointing the toes upward and outward. Pump the ankle up and down 15 to 20 times and then repeat the exercise with the other leg.
Number Four:
Single leg Raise:
Having strong belly muscles will be a great help to your disc. The reason is that muscles have surrounded your spine, when your muscles are strong the pressure on the spine will be decreased. As you have a problem on your disc you are not able to do advanced exercises for strengthening your back and your core muscles. So, this exercise will be proper for you.
For doing it you should slowly raise one leg 8 to 12 inches from the floor, without bending the knee. Keep the low back and opposite leg flat against the floor. Hold leg raise for 8 to 10 seconds, then slowly lower to starting position.
Number Three:
Upward-Facing Dog:
This pose is one of the most effective stretch poses which help improve strength, flexibility as well as mental benefits. This pose is considered as one of the top yoga poses which is helpful to deal with poor posture effects such as rounded back and shoulders. As the other physical benefits we could mention:
Boosting body posture by helping to be more flexible leads you to prevent bones and joints injury, relieving spine and lower back pain which makes your disc heal easier. Helping to treat lung problems like asthma by improving lungs’ capacity. Improving the digestive system by a gentle massage to your abs muscles which include your stomach and liver, the result will be quicker herniated disc healing, improved digestive system, flushed out toxins, and a healthier body.
Number Two:
Press-Up:
If the previous exercise is difficult for you, and you feel pain while you are doing it; it is better to start with an easy version which is called Press-Up. You should start all the exercises slowly and carefully; we have suggested these exercises to ease your pain and not to hurt your health more than before. So, do the exercises with concentration and focus to avoid any damages.
If this pose gives your disc a light pain at first, you can put a pillow under your belly. For doing this exercise you should lie on the belly or be in a prone pose, and prop up the upper body on the elbows. Do not lift the hips off the floor. Hold the press-up position initially for 5 seconds and gradually work up to 30 seconds per repetition.
Number One:
Advanced Back Extension:
This exercise is on the top of our list because it works on all of the muscles of the back as well as your core. It is an amazing exercise for activating all the muscles at the back and easing your herniated disc pain.
For doing this beneficial easy exercise you should just lie down on the belly on the floor, both hands clasped behind the lower back, imagine that you are stretching your total body, stretch your hands and your legs in a line, and then extend the legs.
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