How To Exercise With A Disc Bulge

How To Exercise With A Disc Bulge


Hello again this is Sam Visnic from endyourbackpainnow.com/blog
and today what were going to cover is a fantastic exercise for those of you who may be suffering
from disc herniation. It is called the McKenzie press-up. Now I do not take credit for this
movement at all. It is formulated by a physical therapist a world renowned one called Robin
McKenzie who has a fantastic approach for disc herniation and this exercise only represents
a very small portion of his entire his system. But I found it to be extremely effective if
you’re only going to choose one movement to do, to assist with decreasing disk herniation
pain. Now this motion as we discussed in many of
the videos and sections of my blog. The movement that you absolutely want to avoid at all costs
if you have a posterior disc herniation is flexion which is rounding the spine forward.
The corrected motion is going to be extension of the spine which we can perform in a prone
position meaning laying face down. What we’re tending to do here is to do an extension type
motion without using any of the muscles and the lower back of the hips. So we want to
make sure that you’re in a complete resting state. Many times if you had a significant
amount of pain from your disk herniation just lying down in the prone position can give
you a tremendous amount of relief. Individuals who have an interior or pelvic tilt which
is causing their pain laying face down can actually cause them pain. But if you have
a posterior disc bulge this position allows you to have a significant amount of decreased
disc pressure which means less pressure on the nerve IE. less pain. As you can see here Karen is laying down in
the prone position. The spine is at a nice arrested extension position. That would be
step one of the motion. Step two of the motion would be if she was just supporting herself
actually up on her elbows. Which is what I’m going to have her do. So in this position
here if she is just supporting her elbows just like a child would be watching television.
This position increases the amount of extension in the spine. It is very helpful provided
she is completely relax in this position. This she can hold wanted this position for
anywhere between 60 seconds to two minutes at a time depending upon how it feels. Some
of those stretches in the spine may become adaptively shortened out of having a lot of
flexion in the spine for long period of time so this might take a little bit of time to
get used to. I urge you that if you are attempting these exercise always to consult your physician
prior to doing any of this to make sure if they are right or not for you. Don’t go and
do anything that may increase your pain that is not the intention. This is for education so that you understand
where you’re going with these types of motions. So we always start with the prone position
first and then propping up on top of the elbows. The full McKenzie Press-up is if Karen were
to go all the way back down again. If I were to have her put her hands underneath her shoulders
as if doing a closed stance push-up and she allows her entire lower by two completely
relax takes a breath and then slowly extends as she pushes herself up right into her arms
are pretty much straight. From that position their her back muscles are completely hanging
in what I call a sagging position. None of the muscles in the glutes or the lower back
are turned on. She gets to the top it holds for a brief second or two and then the herself
back down again. Again keeping all the weight on the hands. This process can be repeated
for about 10 repetitions and many times I have clients perform it every hour on the
hour or to tolerance.