Disc Prolapse Pain Relief Exercises (Tamil)| Simple back pain home exercises
ฝัง
- เผยแพร่เมื่อ 2 ต.ค. 2024
- In this video, we will do home based slip disc related lower back pain exercises. L4 L5 Disc prolapse and L5 S1 Disc prolapse explanation and treatment in tamil. Back pain, disc compression and disc problem tamil explanation and treatment with best exercises.
Slip disc or protruding disc occurs when the cushion-like cartilage (the disc) in between the vertebrae is torn, and the central core (Nucleus Pulposus) of the disc leaks. Slip disc can occur at any part of the spine, cervical (neck), thoracic (upper and mid-back) and/or lumbar spine (lower back). Slip disc can be caused by a sudden trauma or by long-term pressure on the spine (prolonged sitting). People aged between 30 to 50 years are most commonly affected by slip disc. Repeated lifting, poor posture, sedentary life style and obesity are some of the risk factors for herniated disc.
A herniated disc injury is suspected when the back pain is aggravated by:
prolonged sitting
lifting weights
forward bending
coughing or sneezing
In severe cases, a prolapsed disc might compress the sciatic nerve causing radiating pain, which runs from lower back, down through the buttock, hamstrings and into the lower leg, known as sciatica.
In this video, we will demonstrate the following exercises.
1. Knee to chest stretch
2. Knee rolls
3. Piriformis stretch
4. Pelvic tilt
5. Pelvic Bridging
6. Cat & Camel
7. Child’s pose
Related Videos:
Self-Traction / Decompression : • Back Traction at Home ...
Sciatica pain relief Exercises: • Sciatica Pain Relief E...
Self- Test for slip disc and sciatica: • Sciatica and Disc Prol...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content.
ரொம்ப நேர்த்தியாக எல்லோருக்கும் புரியும்படி விவரித்தமைக்கு நன்றி டாக்டர்.......
Mikka nandri:)
@@AnandPhysioSingapore sir while sitting for long I have more pain.after a week I take x-ray doctor told bone is bend or different structure (is it dangerous problem) plz tell sir
Nice
@@AnandPhysioSingapore qqqaà
@@AnandPhysioSingapore9 mp mo
சூப்பர் சார்.... அருமையான ஒரு விளக்கத்தை தந்தமைக்கு நன்றி....
Mikka nandri:)
Miga miga nerthiyana pathivu.ellorukkum puriyumpadiyaga uthavum manapanmaiyodu solgirirgal iyya. Migavum nandri
Mikka nandri nanbaray!! :)
Realy very useful.... Thanks lot, I would strongly recommend for two-wheeler riders.
Thx a lot :)
Thank you sir for this video ...it is very useful for me 🙏🙏🙏 God bless you
Thx a lot :)
Eanakku rombavum usefullga irunthatu than you sar
Thx
Super sir nalla remedy.
Glad it helped you :)
How long we will have to do this Exercises. Thank you Doctor it’s very useful
மிக்க நன்றி மேலும் உங்களின் சேவை தொடர வாழ்த்துக்கள். ...
Mikka nandri :)
Thankyou so much doctor
Romba thanks sir 🙏
Dear sir thank you for your video and hats off your helpful mind. I have this pain for the last 7 years (I am just 28 older)due to lifted heavy weight, till now my problem is not solved even I approached so many doctors taken so many tests(x day,MRI...), but my problem was not cleared by any one.so am fully depressed about it. Can you help me sir please..
Hi, pls try these exercises for 4 weeks. Then update me. Thx a lot
Epdi cure pantrathu bro. Ipo epadi irukinga
அருமை Doctor 👍🙏
நன்றி டாக்டர் சகோதரரே நீங்கள் கூறியபடி செய்தேன் நல்ல மாற்றம் தெரிகிறது
Thanks..
Thank you so much doctor 👍
thank you bro
Sir, tried cycling today. Suddenly right side low back pain came. 7 years back also same issue, stopped cycling. Now also pain is there. Suggest some remedies.
Epdi irukinga
Thank you sir 👍👍
Thank u sir
Hai sir ,,, I am 19 years old.... I have l5s1 disc bulge past 5 months.... yepo sir ithu seri aakum ?
Hi bro epdi irukinga
Sir my age 24...weight தூக்கும் போது முதுகு திடீரென பிடித்தது....1 வாரமா தான் வலிக்குது....இதுக்கு முன்னாடி எனக்கு முதுகு வலி இருந்தது இல்லை...இதற்கு நான் எந்த விதமான exercise செய்ய வேண்டும்..
Hi, neenga intha video la ulla stretches ah pannalaam. Hot pack 12min back la vaiunga.
@@AnandPhysioSingapore thanks sir
Sir enaku pain full ah right side iruku L4L5 Prolapse nu dr sonnanga age 33. Tablet and injection poten pain kuraila nadaka mutiyala thonka mutiyala enaku two babys iruganka 6year and 2year baby avangala pathuka mutiyatha alavuku pain iruku ethu sari aagatha sir some time pain thanga mutiyama sethudulanu thonuthu
Same problem bro. Cure acha
Good morning sir lumber spondylosis entha mathiri exercise pannanum konjam sollunga
Hi, you can try these general back exercises in this video. It is useful for spondylosis too. Thx
Sir morning evening pannanuma illa morning mattu panuna pothuma
Sir I finish my back operacion sir but I have too much pain now sir please I want correct treatment sir please sir😔😔😔
Dr.Yanaku age 19 aakuthu Yanaku over back pain iruku neenga sollura mari pannuna sari aakuma Yanaku 3 month pain iruku 😢
I have disc protrusion at L4 L5 can i do these excercise?
Hi, yes you can do these exercises. Thx
my physio taught some exercises in the past and my pain was gone; now again i feel the pain but i forgot thoses exercises by seeing your videos, i could remember everything. thank you very mcuh
Hello sir, my knee was dislocated before 6 months, from then I am feeling unbearable backpain sir i can't even sit for 30 minutes. I am having lower back pain as well as pain in the spine sir i am not able to do exercise because of my weak knees 😞it's hurting sir so pls tell me what should I do pls reply me as soon as possible and tell me some tips like how to sit, sleep and all.. Pls
Which timing is better for this exercises
சார் வணக்கம் எனக்கு L4, L5 Disk bulge problem இருக்கிறது.கால் மறத்து போகுது சார் இடுப்பு வலி அதிகமாக இருக்கு சார் நான் போலீஸ் வேலையில் இருக்கின்றேன். எனக்கு ஒரு நல்ல யோசனை தாருங்கள் சார்
Hi, neenga intha video la ulla exercises ah first star pannunga.. yen channel la ulla sciatica exercises pannunga.. thx
Sari acha bro
சார் வணக்கம் என்னுடைய பெயர் ராஜன் நான் திருவண்ணாமலை மாவட்டம்.... சார் எனக்கு சில நாட்கள் (4 months) முன்னாடி back pain வந்தது அப்புறமா சரி ஆகிவிட்டது பின்பு மறுபடியும் back pain மற்றும் கால் நரம்பு வலி மற்றும் நரம்பு இழுத்தல் போல உணர்வு வந்தது. பின்னர் MRI scan எடுத்து பார்த்த பின்னர் அதில் disc bulge and l4 and l5 nerve root compression result வந்துச்சி சார்.... பின்னர் அந்த வலி மற்றும் எந்த problem இல்லை சார். இப்போ சில தினங்களாக back pain and center of spinal cord pain (thoracic) and neck muscle pain மற்றும் left leg தொடை வலி மற்றும் கால் பின் புறத்தில் நரம்பு இழுத்தல் மற்றும் அடிக்கடி நரம்பு மருத்து போகிறது ... நான் தினமும் அதிகமாக bike ஓட்டுவேன் sir... plz help me
Hi bro. Epdi irukinga
Now lam 60 for 10 years l have knee pain now adaysl feel sciatic nerve pain at right side can l do these exercises
Sir, can we do these stretches while having severe low back pain
I experience your exercise and now I get relief too😘😘❤️
Hi, I’m glad it helped you. :)
Epdi cure pantrathu bro
How many days too
Hi sir enaku l4 l5 _l5 S1 disc bulge. 8 months aguthu. Doctor rest edukka soldranga. Vetla nan matum than work pandran. (electrician work) age 25.enna pandrathu sir. Please reply.
Hi, don’t worry. Try these exercises for a month. Then update me. Thx
@@AnandPhysioSingapore thanks sir
@@ashokm5479cure acha brother
Sir..I have mild disc bulge...MRI done...doctor said surgery not needed...I am a teacher in private school...I couldn't sit n stand for long time... now..I couldn't go for treatment during lockdown period...my pain aggravates slowly nowadays...I feel that pain spreads to my another leg too...pls advice me or suggest solution..
Hi, you can try these exercises along with sciatica stretches in my channel. Do it for 4 weeks. Avoid sitting too long. Take frequent breaks in between. Thx
@@AnandPhysioSingapore Thank you sir...Can I do exercises if there is pain? Thank you so much for your reply.
@@arokiarajrozario853cure acha bro
Sir ennaiku l5s1 mild disc bulge and mild sacro ilites naan entha Dr parkkanum ortho va illa narambiyal Dr. Please sollunga
Cure acha brother
After 2 days of employing this back discomfort guideline known as Kenzano Ayb (Go ogle it), I came across which it made my condition far better. Important to stay away from lower back pain. As I had believed, it satisfied my expectation. It is effective after making use of it a couple of times.
Hi sir, if there is a pain while doing exercise. Can we continue doing it? Or it will worsen the pain. As I work in IT , I ve to sit all the day. So I can't take rest. So started exercises for lower back pain. Pls clarify my question whether I can continue exercises even if I have pain ?
Hi, these are good exercises to do for desk bound workers. If you have pain doing this, you might have muscle spasm. May be try hot pack for 15min before doing exercises.
Epdi cure pantrathu bro.
Ipp epadi irukinga
Clearly explained
Thx :)
Sir எனக்கு lower back pain right side irukku MRI scan எடுத்துபார்ததுல L4L5 disc lighta bulge அகிருக்குனு சொல்றாங்க கொஞ்சநாள் முன்னாடி gymukupoitu heavyweights துக்கிடேன் அப்போதான் எனக்கு back pain வந்துச்சி கூடவே Erectile Dysfunctional problemum வந்துடுச்சி என்ன பண்றதுனு தெரியல இதுக்கு நா எந்த Doctor பாக்கனும் சொல்லுங்க sir please
Hi, you can see neurologist
Cure acha bro
sir.. mullanthandu pahuthile nereye sotakku (netti ) varuthu enna problem ?? enna solution??
sir என் வயது 37 எனக்கு c5 c6 ல் pulg ஆகிஇருக்கு அதனால் கை மறுத்து போதல் போன்ற பிரச்சனைகள் இருக்கு.இதை தீர்க்க தகுந்த ஆலோசனைகள் வழங்க கேட்டுக்கொள்கிறேன்.
Tqsir 👍👍👍
Hi sir. Enaku disc pralopse problem iruku sir left side L4,L5. ride side L5 S1.Na intha exercise pannalama?
Epdi irukinga enakum iruku😢
I any pain body watching ur video I reilef sir... Thank you so much❤
Glad it helped you :)
Hi sir i want knw if i have both sciatica nerve pain and back pain... So which exercise i need to do...
Hi, you can do the exercises in this video first, followed by sciatica exercises. Thx
Cure acha bro
Sir L4 L5 disc bulge L3 also bulge but i hav to reduce my weight wat type of exercise i can do to reduce belly nd fat.. 30 yrs old
Epadi iruknga
Sir disc bulge l4=14.0 l5=14.8.. exercise panunga solranga but sciatica right side than pain.. exercise lae seri panirlama or anyother treatment pakalama
Hi, disc bulges are very common these days. You can get good results with exercises. Thx
@@AnandPhysioSingapore hope i can recover 👍tnq u sir
@@mmddeepan2670cure acha bro enna treatment paninga
வணக்கம்,
என் அம்மாவிற்கு தலை ஒரு பகுதி அடிக்கடி வீங்குகிறது என்ன காரணம் என்று தெரியவில்லை ,
கழுத்து பகுதியில் c4 c5 நரம்பு அழுத்தம் இருக்கிறது , இதனால் தலையில் பாதிப்பு ஏற்படுமா என்று கூறுங்கள்
Hi sir, my father recently had l1 l2 injury. Compression fracture. he has a back pain and leg pain. how to overcome sir .Plz reply age 59
Hi, he can start doing some gentle exercises after 6 weeks from the date of injury. He can try these exercises in the video. Thx
Epdi irukanga enaku same problem
Hello sir. I am 29 yrs old. Doctor said the disc between l4 and l5 moved to left side and compressing the nerves . So I have pain in left side of my lower back for one month. Can I do these exercises.
Sir Upper Back pain ku வழி சொல்லுங்க sir, sholder க்கு நேரா உள்ள முதுகு நடுவுல வலிக்குது sir.
Hi, soon will post a video for that. Thx
Sir please say this optional,does accupunture cures the Disc bilge l4 s1 l5
I am also suffering same what to do
I am not liking to live sometimes i want to do suicide thought
@@dandaajay bro take some treatment like ayurveda, accupunture like that Ayurveda is so costly bro so only I can't go that so please take care of your health.create a mindset ,it will Cure soon,and take more rest bro
@@subramanian.c4159cure acha bro
My husband have this problem 15 days dr said surgery only clear the pblm what we can do sir pls reply
You can try these exercises. If it doesn’t help, try Physiotherapy decompression.
Hello I was a cricket player from 2 years i am suffering from lower back pain( disc bulge) L4 L5 S1, spent nearly 2 lacs nothing cured, now doctor saying need to do surgery i am not interested in surgery my age is 28, please give me relief from this, i am getting thoughts like don't wanna leave anymore
Hi bro. Cure acha bro. Ena treatment paninga
Hello sir..enakku L4,L5 disc bulge agiirukkunu doctor sonnanga.. intha exercises na continue pannalama sir..pls sir reply pannunga
Hi, yes you can continue these exercises
Thanks sir
@@கயல்விழிஇல்லம்epdi irukinga bro
Sir Nan kila vzhuki vizhunthathil right side buttocks tharail battu pain athikama irru. 1Yr agivittathu. Ippo guniyum botthu hipla, buttocks pidikkuthu.xray la nerve nasingi irrukun solluranga. Please remedy sollu. Day to day vali athigama irrukku.
Hi bri. Epdi irukinga cure acha
Sir enaku back pain iruku unta pesamudiyuma wp insta ethachum solluga
Good
Thx :)
I am 20, i have a mild disc bulge, doctor said no to surgery and do physiotheraphy.
1.if the bulge disc goes back to its position like a normal disc?
2.Shall i go to gym after healing it?
3.Shall i dance?
Hi, don’t worry, disc bulges are common in younger adults. 1) Bulges are very minor changes in the position of disc. Even thought it won’t go back to its original state, it will heal. 2) Of course you can go back to gym workouts. Just you have to be careful when you are lifting heavy weights and when you do high impact workouts. 3) DANCE: bring it on bro. Don’t worry :)
1.original state ku pogatha disc naala future la any problem varuma sir?
2.The healed disc cause any problem in future?
3.After heal can i do gymnastic?
1) once it is fully healed, if you take care of back well, usually it won’t cause any problem
2) don’t worry, it should be fine
3) Even professional level athletes suffer with disc problems a lot. But they still play and compete at higher level. So just do your basics right, you will be fine.
List a foods that helps to heal disc bulge?
@@sathishsj6560how are you bro. Cure acha
Sir enakkum disc pain irukku sir.. Na kuda intha workout pannalama sir
Hi, yes you can :)
Hi bro sari acha bri
Hello sir ennakku sciatica problem irruku sir ennala sammanam pottu utkaramudiyala sir left side thigh la pain varuthu sir enna exercise pannanum nu sollunga sir please, reply pannunga
Cure acha bro
YennKum endha sciatica disk waylihai vandhu irruthdhathu 4m saithu eppapoluthu paravaillai neengal saitha exercise than nanum saithu kundu irrukurain yennaku spinal bone bulge and comperas yendru sonnairkal thankyou for the information doctor
Hi bro. Ipo epdi irukinga
Sir vali konjal iruku konja nal illa ipdy vitu vitu vara valiku intha exercise panalama vali romba iruku
Hi, yes you can follow this
Sir enaku low hip right side pain continutitya illa baby illa na exercise try pannalama
sir back bone and shoulder straight aaguma sir
Tell me remedies for tail bone pain. 10 years b4 fallen from dining table while standing on it.cosulted Dr. Applied oil.
Now, sometimes can't sit on a chair. pain while changing the sitting position. Remedy please.
Hi, this condition is called coccydynia. Need to use donut cushion for sitting. Can do Ultrasound treatment in physio centre. Thx
sir enaku 1child four years la irukku.normal delivery dhan aachu...idhuvaraikum endha exercise pannala...belly kooda perusa irukku...na indha exercises pannalama sir..idhunala vera endha problemu varadhulla sir..kudal irakkam, karbapai irakkam....belly fitnesskum edhavadhum sollunga sir...please..back painum belly fatum enakku romba periya problema irukku sir
Daily Walk Panunga Fat ellame Korayum athiku aprm pain poyrum
Sir disc bulge ku video podungap…disc bulge explain pannunga please
After recovery may i go to gym
Please tell me dr
Cure acha bro
L5 S1 disc buldge ku 10ஆண்டுக்கு முன்பு ஆப்ரேஷன் பன்னி இருக்கேன் சார். திரும்பி இப்ப back pain இருக்கு சார் இதற்கு ஒரு தீர்வு சொல்லுங்கள் சார்.மிகவும் சிரமமாக உள்ளது. Excercise soulunga sir plssss
But iam sleeping in night back pain very high daily
Try these exercises bro
Thanks a lot doctor. You are doing this for free. How many times in a day can we perform this exercise?
Twice a day would be good
I did your sciatic nerve pain exercise need some consultation sir were to approach
Hi, you can contact me on Instagram @physio_with_anand
Thank you sir I got fantastic relief from sciatic pain after doing your excercise
@@ashwiniprakash4642hi bro sari acha bro
Doctor na ipo ( voveran sr 100 ) tablet eduthutu iruken doctor for get rid of this pain daily ipo na exercise start pana Indha tablet ah epo stop pananum?
Hi, you can start doing exercises. After 1-2 weeks, you can stop medication with your doctor’s approval. Thx
Doctor naa 2 years back bathroom la slip aagi vilundhu back la nalla adi but bone Damage aagala x-ray yeduthu pathom, psychotherapy um paninom, but enaku innum back pain iruku, romba neram keela sit pana mudila, bike la husband kuda poga mudila 45 mins travel pana udane maruthu pogudhu hip ku keela but 5 or 10 mins ku apram normal aagudhu , idhunala yedhum problem varuma , naa pregnancy ku try panrom so adha affect panuma pls reply doctor
Sir enakku mid back pain irukku nan 90kg irukken age 26 aguthu nan exercise pannalama( breathing kastama irukku )
Superb Doctor
Sir enakku 3or 4 years ahh erukku exercise moolama sari pannalama
Hi bro. Epdi irukinga
Sir..L4 L5 disc bulge...now I have pain from back to bottom of foot... couldn't stand with bare foot on the floor.. feeling better with chappals...now the pain spread to another leg also...pls advice..
Hi, you can try the exercises in this video. Also do sciatica exercises in my channel. Thx
Ipo epdi irukinga enakum iruku
@@aaaaaaa2183 i am feeling much better now...i am doing regular exercises morning n evening for disc bulge and sciatica pain...
Gastrouble Nala hip pain varumanga sir
👍👍👍🙏
Hello sir I want to your appointment sir , I have back pain in the middle sir😩
Hi, right now my clinic is only operational at Singapore. Thx
Hello sir I am in Singapore now sir, please help me sir thanks
You can come to MoveFree Physiotherapy centre. Novena or Marine Parade branch.
@@AnandPhysioSingapore ok sir thanks 🙏
Hi sir Nan ippothan unga vedio pathan.enakku rendu pakkam kaluthu sidela ulla javvu vilagi narampa alluthittu irukkunnu sonnanga.athepola left side eduppulayum javvu vilagittu sonnanga sir.age 31 sir.pain irunthutte irukku sir entha velayum seiya mudiyala sir.please enakku reply pannunga sir.enakku exercise sollunga sir please
Hi, you can try these exercises along with these nerve exercises th-cam.com/video/UfKOlvT6Ie4/w-d-xo.html
Cure acha broo
Thank you doctor 🙏
Very useful exercise. Thank you doctor
Tq so much dr...enaku romba backpain irunduchu...exercise panna reliefa iruku..
Sir, how many days should I do per week?
Epdi irukinga
Doctor ennaku one side fulla, top to bottom nerve fulla izhuthu pudichikitu doctor . Almost 6 years aidichi doctor relief agamattanguthu . solution sollunga doctor
Sir please reply
Hi, you can try the sciatica pain relief exercises in my channel. Thx
@@mohancineworldmcw9418cure acha brother
Thank you very much sir I like to the video
Stretched Successfully
Epdi irukinga
Dhanyavadamuluandi Doctor Garu 🙏🙏🚩🇮🇳🙂
Thx :)
Sir one doubt sciatica pain oru leg mattum varuma illa 2 legkum mari mari pain varuma sir enakku back pain irukku and legs mattum mari mari pain varuthu sir enna karanam
Hi, ya sciatica pain can come on both legs. It can change side depends on your activity. Thx
Cure acha bro
தையல் தைக்கும் போது கால் பெடல் பண்ணுவதால் left sacrum வலி ஏற்படுமா?
Hi, ya possible
Sir really it works .. once only I did i feel much better .. thank you sir
Glad it helped you :)
Sooper. Very useful & immediate relief. Thank u Dr.
Hi, I’m glad it helped you. Thx
Sir enaku back pain iruku unta pesamudiyuma wp insta ethachum solluga
You can contact me through “PHYSIGURU” insta account
Sir enakku muthugu la irundu neck varai etho ooruvadu pol adikadi varum my age 45 any excercise or remedi
Hi, intha stretches saithu Paarunga..
th-cam.com/video/CQjiR2r0cYw/w-d-xo.html
Sir this problem ku tablet sapalama
Hi, tablet pain na mattum thaan kammi pannum. Exercises are important.