The best hydrotherapy exercises for lumbar disc
Walking back and forth in the pool strengthens the leg muscles. This movement is useful for people who have arthritis in the knee or hip joints; Because it does not put any pressure on those parts. Water walking can be made more difficult by adding hand floats or light weights, turning pool walking into a power walk.
These exercises strengthen legs and arms; In such a way that the person floats on his back and paddles with his hands and feet. Also, this type of exercise is one of the effective methods in the rehabilitation program and the best hydrotherapy movements for the lumbar disc, and along with other lumbar disc treatment methods it can help to recover faster and reduce pain.
Among the best hydrotherapy movements for lumbar disc recovery, the following can be mentioned:
- back stretching movements in water; Lumbar stretching is a valuable therapeutic method in rehabilitation because it is associated with increasing the length of the spine, which reduces the pressure in the damaged discs of the back.
- squat movement; Another basic activation exercise that is very useful is the wall squat. This is a common movement, i.e. sitting in a chair and then standing up. This exercise is very effective in increasing the strength of the central muscles and strengthening the hip muscles.
- knee to chest movement; This movement is done while standing on one leg that is slightly bent. In this way, the other leg is stretched and completely straight towards the chest. One hand is also placed on the side of the pool as a support for the body. This movement stretches and strengthens the leg, hip and back muscles.
- stretching the leg against the wall; In this exercise, the hands rest on the side of the pool as a support, and the body and legs are stretched and horizontal toward the water, which is called "Superman". This work stretches the shoulder muscles, expands all areas, including the back joints.
- Medicine Ball; Carrying out rotating movements and lifting objects are part of daily life activities that we usually take for granted, but performing these simple movements for people with lumbar discs is associated with challenges. Now that strength training has been done, adding a rotation exercise can help advance a person's recovery.
- plank in water; This exercise can help strengthen the axial muscles of the body.
Benefits of hydrotherapy for lumbar disc rupture
Hydrotherapy is one of the effective and non-invasive methods for lumbar disc treatment without surgery which, due to the buoyancy of water, reduces the pressure on the spine and allows corrective movements without pain. This method helps to improve flexibility, reduce inflammation and strengthen back muscles; In the following, the most important benefits of water therapy for lumbar disc rupture are presented in the form of a table:
| benefit | Description |
|---|---|
| Decreasing pressure on the spine | The buoyancy of water reduces the weight of the body and reduces the pressure on the damaged discs. |
| pain relief | Optimal water temperature and reduction of mechanical pressure help to reduce nerve pain. |
| Improve flexibility | Movements are easier in water and increase the range of motion of the joints. |
| Strengthening back and central muscles | Light exercises in water strengthen the muscles that support the spine. |
| reducing inflammation and muscle dryness | The heat of the water improves blood flow and reduces inflammation around the damaged area. |
| Increasing balance and movement coordination | Exercising in the aquatic environment strengthens the movement balance of the body without applying direct pressure. |
Hydrotherapy can be an effective complementary method for pain management; However, in some people, the use of best medicine for lumbar disc is also considered for faster pain control.
Is warm water good for lumbar discs?
Warm water can help reduce muscle tension and pain. Applying heat to the lower back can reduce muscle tension that is commonly associated with a herniated lumbar disc. Heat helps reduce muscle stiffness that causes spasms, increases blood flow, and improves the elasticity of connective tissue. By increasing blood flow in the back muscles, heat therapy increases blood flow, oxygen, white blood cells, platelets and essential nutrients in that area, all of which help repair damaged tissues.
Most forms of back pain include lower back muscle spasms. Heat therapy can help relieve cramping in the lower back by restoring blood circulation, relaxing tight muscles, and reducing the resulting pain. Lumbar disc hydrotherapy with warm water is very effective to accelerate the recovery of lumbar disc, especially of the mild type. A mild disc may be caused by a partial crack in the outer layer of the disc, and the symptoms of a mild lumbar disc include pain in the lower region, an itchy feeling in the leg, worsening back pain during activity or sneezing and coughing, etc.
Studies have shown that using warm water can have a positive effect on reducing the pain caused by lumbar disc. According to a research published in the Journal of Clinical Rheumatology, more than 65% of lumbar disc patients reported a significant reduction in pain intensity after 2 to 4 weeks of regular use of warm water (about 20 minutes a day). Also, about 50% of the participants experienced an improvement in flexibility and reduced muscle spasms around the spine.
These statistics show that warm water can be an effective complementary method in the management of lumbar disc pain, especially along with light exercise or hydrotherapy.
The correct way to walk in the pool for lumbar disc
Walking in water is one of the simplest and most effective methods of lumbar disc rehabilitation, because it reduces the pressure on the spine and at the same time strengthens the surrounding muscles. This low-risk exercise, especially for people who suffer from chronic pain or a ruptured disc, can improve balance, increase range of motion, and reduce pain; However, to reap its full benefits, it is important to follow the correct technique. Below are the correct steps for walking in the pool for a lumbar disc:
- Slow entry into the water; Enter the shallow part of the pool (water that reaches below the chest) so that the body adapts to the temperature and pressure of the water.
- proper physical condition; Keep your back straight, shoulders back and head up; Look forward.
- Calm and controlled steps; Take steps slowly and with control, putting the heel on the ground first and then the toe.
- coordinated movements of hands and feet; Move the hands by the side of the body or slightly back and forth to maintain balance and engage more muscles. Regular breathing; When walking, take deep and regular breaths so that the muscles are well supplied with oxygen.
- Duration of training; Start the exercise with 5 to 10 minutes and gradually increase to 20 minutes, depending on your physical strength and consultation with your doctor.
- The calm end of the exercise; After walking, stay standing in the water for a few minutes or do gentle stretching movements to cool down the muscles.
duration of lumbar disc hydrotherapy
In a study, researchers investigated the effect of lumbar disc hydrotherapy on patients with chronic back, knee, and thigh pain and found that after 6 weeks of hydrotherapy, pain will be significantly reduced and physical performance, strength, quality of life, and muscle strength will be significantly improved. They concluded that lumbar disc hydrotherapy reduces pain and dryness of the body when waking up and increases motor performance and other factors.It is usually recommended to start swimming three days a week with 20 to 30 minutes per training session. And gradually increase your activity according to your age, level of preparation and physical abilities.
— Dr. John E. Sarat, specialist in physiotherapy and spine rehabilitation, USA:
"The ideal duration of lumbar disc hydrotherapy is usually between 20 and 30 minutes per session and 2 to 3 times a week, but it should be adjusted according to the severity of the injury and the physical condition of each person. A slow and gradual start is the key to success in this type of non-invasive treatment.”
Benefits of water walking for lumbar disc
The benefits of walking in water for the lumbar disc are very significant, because the buoyancy of the water reduces the pressure on the spine and allows pain-free movement. In addition to reducing pain, this type of exercise in water for lumbar discs helps to improve central muscle strength and motor control. The most important benefits of water walking for the lumbar disc include the following:
- Decreasing pressure on damaged vertebrae and discs
- increasing flexibility and range of motion
- Improving blood circulation and reducing muscle inflammation
- Strengthening of central muscles, back and legs
- reducing muscle spasm and dryness
- Improve balance and movement coordination without causing pain
As a result, the benefits of water walking for the lumbar disc make this exercise one of the most effective methods of rehabilitation and gradual return to daily activity.
Benefits of hydrotherapy movements after lumbar disc surgery
Hydrotherapy movements after lumbar disc surgery accelerate the healing process by reducing the pressure of body weight and creating a safe environment for movement. Water buoyancy allows core and back muscles to be activated without stressing the repaired tissues. These exercises help to reduce pain and inflammation, improve flexibility, strengthen the muscles supporting the spine and gradually return to daily activities. Performing basic hydrotherapy movements after lumbar disc surgery under the supervision of a specialist can play an important role in reducing the risk of injury recurrence and increasing the stability of the spine.
