Spine Pain Relief

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This exercise targets: sciatica pain caused by a herniated disc
For this exercise, you will need: an exercise mat

Lie down on the exercise mat, on your stomach, in a prone position. Prop your upper body up on your elbows, but make sure to keep your hips on the floor. People who suffer from sciatica pain from a herniated disc often cannot tolerate this position at first, so this movement should be performed slowly and carefully.

Tips:
Always consult your spine specialist before starting any type of stretches and exercises.
Perform extension exercises regularly, if possible every 2 hours, or follow the recommendations of your spine specialist.
Since bending over or bending forward counteracts the effects of extension exercises, people with a herniated disc should avoid doing this.
After doing stretching exercises, you should continue to perform exercises that will strengthen your lower back muscles and abdominals.
Strong lower back muscles and abdominals will help you prevent sciatica pain caused by a herniated disc.

Number of repetitions:
Start with holding the press-up position for 5 seconds per repetition. Repeat 10 times.
Gradually increase the press-up position to 30 seconds per repetition. Repeat 10 times.

Duration : 0:2:5

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