(تمارين للتخفيف من آلام الظهر (الإنزلاق الخضروفي 台灣

🎯I say 'abnormal' because many of us with no pain actually have things that would be classified as an 'injury' or 'degenerative' on an MRI, if we were to have one. In reality, things like disc herniations, meniscus tears and labral tears of the shoulder and hip occur in a large percentage of healthy individuals. - ✅With all of that being said, I have several exercises listed here that often help reduce pain in people with low back pain that is thought to be associated with a disc herniation. . 1️⃣Press Ups - Find the level that is comfortable for you. Hold 3-5 seconds and repeat 5-10 times. . 2️⃣Glute/Piriformis Stretch - Repeat 2-3 times and hold 15-30 seconds. . 3️⃣Sciatic Nerve Mobilization - Move back and forth 10-15 times and complete 1-2 sets. . 4️⃣Pelvic Tilts - roll the pelvis back and forth for 8-10 repetitions and perform throughout the day, if they help reduce symptoms. . 5️⃣Bird Dogs - Perform 10-12 repetitions and 2-3 sets a few times throughout the week.

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