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Pilates moves for bulging disc12/30/2023 ![]() ![]() Eventually, your head should reach the wall, without the unwanted tilt. Push your head back as far as you can while keeping it level. Most people find they must tilt their chin up to get their head to touch the wall, which indicates poor posture. Keeping your head level, push it back until the back of your head touches the wall. My physical therapist recommended Pilates, but I’ve been afraid to. By this I mean quite a bit of pain from every day tasks, including neutral positions, bending forward, and bending backwards. Improve your overall alignment by standing one foot length away from a wall, then lean back until your buttocks and your back are against the wall. I’m a 27 (f) with a couple herniated discs in my back, which have been bothering me quite a bit in the last year or so.Hold onto the wall or doorway if you need, but eventually you will be able to maintain the position without additional support. Hold that position for 20 seconds, then repeat with the other leg. To improve your balance, stand in a doorway, raise one leg high, bend your raised knee so your thigh is parallel to the floor.Engage abdominal muscles to provide support for your back, and maintain your lower back in a flat or slightly arched position X Expert Source Jarod Carter, DPT, CMT Proper standing and sitting positions include a straight, upright, position with your shoulders back. This article has been viewed 427,893 times. In this case, 80% of readers who voted found the article helpful, earning it our reader-approved status. WikiHow marks an article as reader-approved once it receives enough positive feedback. There are 17 references cited in this article, which can be found at the bottom of the page. The reason Pilates exercise can be an effective treatment for bulging discs is because the controlled movements we practice during class force the jelly cushioning to deviate away from the nerve and to return to its natural placement. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. For example, some exercises that involve lateral flexion (side-bending) may be performed on only one side so as not to further compress the shortened side. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. Tai Chi is a form of exercise that has recently been gaining popularity as a way to relieve and/or manage back pain and neck pain. ![]() This article was co-authored by Karen Litzy, PT, DPT. ![]()
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