Slipped Disc Exercise

Waist soreness can occur at the table-top affairs, wrong movements, loosening of the waist or back muscles. If necessary measures are not taken against lumbar aches and if they do not care, they may recur at a much higher level after a while. For this reason we should take back pain seriously, strengthen our back muscles and exercise and sports against back pain. Our "slipped disc exercise" practice visually includes exercises that you can do entirely at home and work without the need for any equipment. I hope you feel quite comfortable against your aches and pains.

1st Cobra Movement

First we start with the cobra exercise. It strengthens the back muscles and gives flexibility to the vertebrae. It will be great. You will feel relieved without doing it.

Lie on your face and place your palms next to your shoulders.

Just get support from your palms, squeeze your hips and lift your chest up with the strength of your waist.

Keep this position for 1-2 seconds and slowly go down again.

Be careful not to force your waist down slowly. We breathe while we get up and breathe when we go down again.

Movement can be repeated 5-8 times.

2. Cat Camel Exercise

You know cat camel movement from the battery. The waist, neck and spine are very useful in terms of health. Personally, it is one of the exercises that you will like very much for your waist sores after a long period of desk work.

Place your knees and palms at the beginning and take the starting position.

Push your waist up and pull your hips in as you release your boyfriend down and take your humpback.

Breathing, push your chin out while you lift your neck up and pull your waist inside.

Repeat the movement 5-8 times.

3. Baby Stance Motion

You know this stance that babies often do. This exercise is a very useful exercise for your back, spine, back and abdomen. When doing this exercise, it is absolutely necessary to have a soft body, such as an exercise mattress or towel, underneath your spine to avoid getting hurt. It is effective for back and back pain.

Lay your back on your back, pull your knees toward your chest and catch your feet with your hands.

You stretch your waist slowly.

Then move slightly left and right on the spinal column. This movement must be light.

After about 40-60 seconds, stop at this position and finish.

4. Plank Exercise

Because Plank movement affects many muscle groups, it is possible to see it in numerous exercise programs. Especially the development of abdominal muscles means a tight and strong muscle group around the waist. Plank movement develops abdominal muscles while secondary and back muscles are used. It is an effective move to increase spine health and prevent back pain.

You can stretch your palms and your toes in place, with your back and hip parallel to each other, as if you are pushing.

Keep this position for 30 seconds. You can rest for 20-30 seconds and repeat it one more time.

As time grows stronger, you can stand in plank for 60 seconds without distortion.

Developing back muscles affects your lumbar health positively. The strong muscles surrounding the spine prevent this type of back pain. For this reason, we strongly recommend that you associate the images in our "slipped disc exercise" with the application description and do it at home. Now download our "slipped disc exercise" application and take out the pleasure.

• You can save all the pictures in the application to the memory card of your tablet or phone.

• Share all your pictures with friends and friends using in-app features, and get their ideas.

• In addition, the application and everything in its content are presented to you free of charge.

*** Important Note: Waist pain is very serious and in some cases only recommended exercises with doctor advice should be done. If you have low back pain and severe hernia, you should consult your doctor first to make it worse when seeking treatment for low back pain .. ***

腰酸可以在台式事务发生错误动作，腰部或背部肌肉的放松。如果必要的措施没有采取针对腰部疼痛，如果他们不关心，他们可能会在一段时间后更高水平复发。为此，我们应该采取背部疼痛严重的是，加强对腰痛我们背部的肌肉锻炼和运动。我们的“椎间盘突出锻炼”的做法在视觉上包括练习，你可以在家里和工作完全做到，无需任何设备。我希望你觉得对你的疼痛相当舒适。

1眼镜蛇运动

首先，我们先从眼镜蛇演习。它加强了背部肌肉，并提供灵活的椎骨。这将会非常棒。你会觉得没有这样做松了口气。

   趴在你的脸上，把你的手掌靠近你的肩膀。

    只需从你的手掌支撑，挤压你的臀部和腰部的力量抬起你的胸部了。

    保持此姿势1-2秒，再慢慢往下走。

    要小心，不要强迫你的腰慢慢放下。而我们得到了我们呼吸，当我们再次下井呼吸。

    运动可以重复5-8次。

2.猫骆驼运动

你知道从电池猫骆驼运动。腰部，颈部和脊椎都在健康方面非常有用。就个人而言，这是你会很喜欢你的腰疮案头工作的经过长时间的练习之一。

    将你的膝盖和手掌之初，采取的起始位置。

    把你的腰部和拉你的臀部，你释放你的男朋友来，把你的驼背。

    吸气，把你的下巴出来的时候抬起你的脖子和内拉你的腰。

    重复动作5-8次。

3.宝宝的运动姿态

你知道这一立场，婴儿经常做。这个练习是为你的背部，脊柱，背部和腹部一个非常有用的练习。在做这个练习，它是有一个柔软的身体，绝对必要的，如运动床垫或毛巾，下面你的脊椎，以避免受到伤害。它是有效的背部和背部疼痛。

    把你在你的背背，拉你的膝盖朝向你的胸部和捕捉你的脚与手。

    你慢慢地伸展你的腰。

    再往前稍左，右的脊柱。这个动作一定要轻。

    约40-60秒后，停在这个位置和完成。

4.运动普朗克

因为普兰克运动影响许多肌肉群，能够看到它在众多的运动计划。尤其是腹部肌肉的发展意味着在腰上一紧和强大的肌肉群。而用于二级和背部肌肉运动栈道发展腹部肌肉。这是增加脊柱健康，预防背部疼痛的有效举措。

你可以舒展你的手掌和你的脚趾的地方，你的背部和臀部互相平行，因为如果你正在推动。

    保持这个姿势30秒。你可以休息20-30秒，重复一遍。

    随着时间的日益强大，你可以站在木板60秒不失真。

发展背部肌肉积极影响您的健康腰。周围脊柱强壮的肌肉防止这种类型的背部疼痛。出于这个原因，我们强烈建议您在我们的图像关联的应用说明“椎间盘突出的锻炼”，并在家里做。现在下载我们的“椎间盘突出锻炼”的应用程序，并采取了乐趣。

•您可以保存在应用到平板电脑或手机的存储卡中的所有图像。

•与朋友分享和使用应用功能的朋友您的所有照片，并得到他们的想法。

•此外，在内容应用和一切呈现给您免费。

***重要提示：腰腹疼痛非常严重，在某些情况下，只建议有医生建议练习应该做的。如果您有腰痛和严重疝气，你应该先咨询你的医生，以寻求治疗腰背痛的时候情况变得更糟.. ***