Often times its bad habits or mistakes we make that create the common disc issues so education is critical. Your physical therapist will give you a home exercise program(HEP) for your specific disc issue with detailed instructions and pictures of stretches and exercises to perform on the days you do not come into the clinic. Your HEP will be specific to address your personal muscle imbalances, weaknesses and flexibility issues.
Sample HEP:
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- Hamstring stretch – lying on your back, use a strap or towel to loop around the foot and gently pull leg straight in the air until a stretch is felt in the back of the leg. Hold for up to 30 seconds and perform three times on each leg.
- Different core stabilization exercises will be given to build strength in order to support the spine. Such as pelvic tilts lying on your back. You will tighten your abdominal muscles while flattening your back against the floor or bed and hold for 2 seconds, 2 sets of 10.
- Heat or ice can be applied to affected area throughout the day. Heat is better when feeling stiff or having muscle spasms. Ice is good for increased pain and soreness.
- Do not continue exercises/stretches if they increase pain. A small discomfort or stretch is expected but no pain.
- Continuing proper body mechanics.
Along with Physical therapy and an HEP, your doctor may prescribe non-steroidal anti-inflammatory medication to help with pain and inflammation while healing. Resting is also an important part of letting your body heal.
If you are experiencing any kind of neck or back pain contact us for a free consultation. To request an appointment, click here, or call directly to one of our three locations during regular business hours:
Cool Springs: 615-224-9810
Shelbyville: 931-684-0027
Spring Hill: 931-489-2022
Disclaimer: The information in this blog is intended to be informational only, and is not intended to be used in lieu of medical care. Consult a doctor or a physical therapist before attempting treatment on your own.
