A herniated disc (or herniated disk) occurs due to pressure on the nerves that pass through the spinal canal. This complication can be quite serious, and if we provide some exercises to suffer a herniated disk that may help.

Side Plank: Lie on your side with your knees, hips and shoulders in a straight line. Hold onto your forearm so your elbow is directly below your shoulder. Lift your hips off the floor and keep the balance in the forearm and the outside of his foot.

Try to maintain this position for 15 seconds, and then slowly lower your hips to the floor. Switch sides and repeat. To facilitate the exercise bend your knees and hips 45 degrees.

Gluteal stretch: Lying on your back with both knees bent, the ankle of one leg above the knee of the other leg. Grasp the thigh of the leg that is down and pull the knee toward your chest.

You will feel a stretch in the buttocks and possibly on the outside hip of the leg above. Hold of15 to 30 seconds.

Repeat 3 times.
Stretch arms leg raise: Stand on your hands and knees. Tighten the abdominal muscles to stiffen your spine.

While keeping your abdominals tight, raise one arm and the opposite leg as much as possible. Hold for 5 seconds. Lower your arm and leg slowly and alternate sides.

Do this 10 times on each side.
Extension exercise: Lie on the floor for 5 minutes. If this hurts too much, lie face down with a pillow under your stomach. This should ease the pain of leg or back. When you can get your stomach for 5 minutes without a pillow, then you can proceed with the rest of this year.

After staying with the abdomen contracted for 5 minutes, get up on your elbows for another 5 minutes. Lie on your back for 1 minute, then press down with your hands and extend your elbows while keeping your hips on the floor. Hold for 1 second and get off the ground.

Repeat 10 times, Rest 2 minutes between sets. You should not have any pain in the legs to do this, but it’s normal to feel pain in the lower back. Do this several times a day.

If you have a herniated disc, you should limit exercises and other activities to no more than 30 consecutive minutes walk is also an excellent exercise.