Hello friends, come with me, I get to know the nervous nerves.
Pinched nerve or which in medical language is called Herniated Nucleus Pulposus (HNP) is called by the sufferer as a very painful condition. The sensation of pain around the spine makes it difficult for sufferers to move. Pinching nerve exercises can be selected from several yoga movements.
Although there is a gap between one attack to another, this condition still makes the sufferer move less. Though staying active is one of the conditions for healthy living. Exercise can also be a fun way to reduce the discomfort of HNP
Well friends, while undergoing therapy, there are some good sports for patients with nerve pain or HNP. Usually, the main purpose of exercise for HNP patients is to strengthen and stabilize the lower back muscles. So that excess pressure for the spine is not needed.
In addition to strengthening and stabilizing, exercise for HNP patients must also be accompanied by maintaining ideal body weight. Being overweight will add strain to your back. It is like you are carrying a heavy burden everywhere.
For people with HNP, high-intensity sports such as high-impact cardio, or weight training is not recommended.
Choose an exercise that is mild but can effectively have an impact on improving HNP. For example, exercises to walk leisurely, biking, swimming, yoga, and Pilates, both to improve strength, flexibility, and ease pain in the legs and lower back. The doctor may also give suggestions for stabilization exercises starting from the stomach, back muscles.
If you are positive for HNP and are just starting to exercise your nerve for pinching nerves, start with light exercise. For example 10 minutes on the first day. Then increase it in the following days. Make sure you can finally reach 30-40 minutes of exercise 5 days a week.
What Is a Nerve Pinch?
Friend, along the spine, there are bone segments that are limited to discs or discs as bone pads. These pads consist of two layers, a jelly-like inner layer called the nucleus pulposus and a fibrous outer part called the annulus fibrosis.
This disc prevents collisions between vertebrae as humans move. Well, HNP occurs when the outermost layer leaks and shifts to its position. The cause can be from the effects of aging or injury. As a result, there is not enough cushioning between the vertebrae. This alone is painful enough and causes inflammation. Not to mention if there is a nerve between them.
HNP usually occurs in the lumbar, especially in the L4 and L5 bone segments. This is the lowest area and can be the least flexible compared to other areas.
What Sports Movements Can HNP Patients Do?
Here are some movements of pinched nerve exercises that can be done:
1. Stretch the hamstring muscles while sitting in a chair.
Sit up straight in a chair, one foot on the floor, and another on another chair. Slowly stretch your legs as slowly as you can, and feel the muscles in your calf muscles spasm.
2. Stretch with a towel.
Sleep on your back with legs stretched out. Bring one knee towards the chest, attach a towel, or anything that can hold the heel of the foot. Try to straighten the bent leg with the help of the towel.
3. Stretch with walls.
This movement is easier if you find stretching with a towel feels difficult. Sleep on your back near the wall. Lift one leg while bending the other. Feel the leg muscles straightened by leaning on the tightened wall.
4. Stretch the thigh while sitting.
Sit upright on a chair with your feet resting on the floor parallel to your knees. Lift your right leg and put your heel on the left knee. You will feel the thigh muscles until the hips tighten, hold for 30 seconds and do it on the other leg.
5. Stretch your thighs while on your back.
Movement is the same as stretching while sitting. Sleep on your back with knees bent and feet flat on the floor. Slowly lift your leg and place your right ankle and put your left knee. Hold for 30 seconds and take turns with the other leg.
6. Stretch while leaning against the wall.
Sit with your back against the wall, bend your knees with your feet flat on the floor. Lift the right leg and place the ankle to the left knee. Slowly push your right knee away as far as you can.
7. Spinal emphasis.
Find a pole that is strong enough for you to depend on. When hanging, you are giving the spinal column a chance to stretch. If you are not able to do this, lying on your back on a downward surface with your head at the lower end is also quite helpful.
8. Yoga movements
You can try starting from the movement of the cobra pose, paint-cow, plank, and child’s pose. Do it slowly with good breathing until it doesn’t torture.
9. Low-impact exercises for the whole body.
Relaxing walking, cycling, and swimming are good pinched nerve exercises to make back muscles.