Herniated Disc Rehabilitation Exercises
| Common Signs & Symptoms | |||||
| Pain | Swelling | Stiffness | Weakness | Instability | Locking |
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TOP SELLING PRODUCTS for Herniated Disc
McDavid Universal Back Support
£45.99 inc VAT
BEST SELLER!Top quality sports and work back support featuring a ventilated...
(7 reviews)
Mentholatum Deep Relief Gel
£6.99 inc VAT Was £7.99 Save £1.00 (13%)
Deep Relief dual action gel with ibuprofen is a clear, non-sticky and non-greasy gel with a mild,...
(2 reviews)
Mobilis Back Stretcher
£31.99 inc VAT Was £52.99 Save £21.00 (40%)
BEST SELLER! Fully adjustable, lightweight and portable back stretching device....
(2 reviews)
How to Contract the Transversus and Multifidus Muscles
The most effective way to learn how to contract these muscles is to kneel on all fours. Once in position, relax and allow the stomach to sag down with gravity. To contract TA now, all you need to do is very gently pull in your tummy so that your belly button moves closer to your spine.
It is important not to contract too hard, otherwise you will be using muscles other than the ones we are concerned with - don't contract your 'six pack' muscles. Also, don't confuse this exercise with breathing in and sucking your tummy in - you should be able to hold the contraction while continuing to breath and have a conversation.
It is difficult at first but once you have mastered the technique it should become second nature. The Stabiliser Pressure Biofeedback device is an extremely helpful tool to help master these specifc muscle contractions. The contractions should be held for 4 seconds and repeated 20 times. Then, as your technique improves, increase the contraction hold to 10 seconds. Eventually you should be able to hold the contraction indefinitely.
At this stage you should be able to move to different positions, such as sitting in a chair or standing up, and still be able to contract the deep stabilising muscles. Although it seems strange at first, once the muscles have been recruited, you will not have to concentrate on them and they will contract automatically - thus improving your posture and spinal stability.
Recommended Products for Herniated Disc
Back Supports & Braces
Bauerfeind LumboLoc Forte Back Brace
£156.99 inc VAT
A top-quality stabilising back support, with metal stays, which improves spinal posture, as well as providing superb support and...
Mueller Back Brace
£33.99 inc VAT
Suitable for everyday use in the treatment and prevention of low back pain. Lightweight and...
(5 reviews)
Bauerfeind LumboLoc Back Support
£81.99 inc VAT
A top-quality stabilising back support, with metal stays, which provides superb support and back pain relief....
PhysioRoom.com Magnetic Waist Support
£12.50 inc VAT Was £39.99 Save £27.49 (69%)
NEW Neoprene back support with enclosed magnets for the treatment and...
(2 reviews)
PhysioRoom.com PhysioRoom.com Elite Back Brace
£39.99 inc VAT Was £59.99 Save £20.00 (33%)
NEW ...
(3 reviews)
Mueller Lumbar Back Brace (with removable pad)
£40.99 inc VAT Was £41.99 Save £1.00 (2%)
Features a removable lumbar pad cushion for extra support and stability. Improves posture, prevents...
(2 reviews)
Donjoy BOA Duel TLSO Back Brace
£183.99 inc VAT Was £193.99 Save £10.00 (5%)
The ultimate back brace for back pain and back surgery. Ensures good posture, prevents harmful back twisting and forward bending....
Vulkan Sciatica Support (Deluxe)
£38.99 inc VAT Was £41.99 Save £3.00 (7%)
Contoured Aerotherm® neoprene back support for improved comfort. Ideal for treatment and prevention of Sciatica and back...
McDavid Universal Back Support
£45.99 inc VAT
BEST SELLER!Top quality sports and work back support featuring a ventilated...
(7 reviews)
Back Pain Relief
Mentholatum Deep Relief Gel
£6.99 inc VAT Was £7.99 Save £1.00 (13%)
Deep Relief dual action gel with ibuprofen is a clear, non-sticky and non-greasy gel with a mild,...
(2 reviews)
Tenscare Touch TENS Machine
£30.99 inc VAT Was £41.99 Save £11.00 (26%)
Easy to use dual channel digital TENS machine for effective pain relief featuring seven preset...
(3 reviews)
Heat Packs & Wraps
PhysioRoom.com Instant Heat Pack
1+ £1.42
6+ £0.89 (Save 37%)
12+ £0.79 (Save 44%)
24+ £0.59 (Save 58%)
50+ £0.39 (Save 73%)
SAVE UP TO 60%!A mouldable pack that becomes an instant single use heat pack. Ideal for soothing warm pain relief....
WHEATeeze Lower Back Warmer
£17.99 inc VAT Was £18.99 Save £1.00 (5%)
Fabric pack that contains wheat. Can be put in the microwave or freezer to provide a hot or cold pack....
WHEATeeze Full Back Warmer/Cooler
£29.99 inc VAT
Fabric pack that contains wheat. Can be put in the microwave or freezer to provide a hot or cold pack....
Home Rehab Kit
Mobilis Back Stretcher
£31.99 inc VAT Was £52.99 Save £21.00 (40%)
BEST SELLER! Fully adjustable, lightweight and portable back stretching device....
(2 reviews)
Home Physio Treat your own Back Pain DVD
£16.99 inc VAT
Leading Chartered Physio-
therapist Judith Pitt-Brooke shares her tried and tested back pain self-treatment programme in...
Donjoy Chattanooga Stabilizer Pressure Biofeedback
£83.08 inc VAT Was £93.99 Save £10.91 (12%)
Provides a visual indication of whether you are working the correct postural muscles, in the right manner, when performing...
Seating Supports
ExtraComfort Coccyx Chair Cushion
£21.99 inc VAT
High quality wedge shaped, high density foam chair cushion with 'cut out' section at the Coccyx (tail bone) region. The Coccyx...
Memory Foam Products
ComfortSleep Supreme Visco Elastic Memory Foam Pillow
£36.99 inc VAT
A superior visco elastic, temperature reactive memory foam pillow used to enhance sleep for those with neck problems. Complete...
ExtraComfort Restore Memory Foam Mattress
Prices From £416.99 inc VAT
The ExtraComfort Restore Memory Foam Mattress is a highest quality orthopaedic mattress and can relieve pain due to arthritis,...
Back Injuries
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IMPORTANT SAFETY NOTICE
The articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
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