Treating lumbar disc herniation at home + 9 practical methods and specialized exercises Salmimo

A herniated disc is one of the most common spinal problems that causes pain, numbness, and limited mobility. Many people are looking for ways to treat a herniated disc at home, because surgery and drug treatments are not always the best option. In this article, we will examine effective home remedies, Salmimo’s specialized exercises, and the role of the Life Pillow in improving this condition.

Lumbar Disc: Causes and Symptoms

Intervertebral discs act as shock absorbers in the spine. When these discs become damaged or bulging, pressure is placed on the spinal nerves, causing symptoms such as severe pain, numbness, and muscle weakness. Several factors can contribute to this problem, including:

• Age: Discs lose water over time and become less flexible.
• Sedentary lifestyle: Sitting for long periods of time without physical activity weakens the muscles that support the spine.
• Heavy lifting: Improper lifting techniques put a lot of pressure on the lumbar discs.
• Obesity: Extra weight puts extra pressure on the spine and increases the risk of herniated discs.
• Genetic factors: Some people are genetically predisposed to disc injuries.
• Poor posture: Bending or sitting incorrectly for long periods of time can put extra pressure on the lumbar discs.

Symptoms of lumbar disc

• Persistent pain in the lower back that radiates to the legs.
• Numbness or tingling in the legs.
• Muscle weakness, especially in the legs.
• Pain when sitting, standing, or moving.
• Limited flexibility and decreased range of motion in the spine.
• Reduced ability to perform everyday activities, such as bending or standing for long periods of time.

Home remedies for lumbar disc herniation

1. Using hot and cold compresses
   Cold compresses reduce inflammation and relieve pain, while warm compresses increase blood flow and reduce muscle spasms. Combining the two methods can speed up the improvement of symptoms.
2. Correcting sitting and sleeping posture
   Sitting posture:
   * Use a comfortable chair with a standard backrest.
   * Maintain a 90-degree angle at the knees and place your feet on the floor.
   * Avoid sitting for long periods of time and do stretching exercises between tasks.
   Sleeping position:
   * The Life Pillow comfort medical pillow supports the neck and back and helps maintain the correct position of the spine.
   * Sleeping on your side with a pillow between your knees reduces pressure on the lumbar vertebrae.
   * Using a standard mattress with spinal support.
3. Salmimo’s specialized exercises for treating lumbar disc herniation
   Salmimo exercises are designed to strengthen the back and abdominal muscles to reduce pressure on the lumbar discs. Some useful exercises include:
   Hip bridge movement
   ● Lie on your back, bend your knees, and place your feet flat on the floor.
   ● Lift your hips off the floor until your body is in a straight line.
   ● Repeat this movement 10 to 15 times.
   Cat-camel stretch
   ● Get on your hands and knees.
   ● Lift your back up and then arch it downward.
   ● Do this exercise 10 times.
   Planck motion
   
   ● Get into a push-up position, place your elbows on the floor, and keep your body in a straight line.
   ● Hold this position for 20 to 30 seconds.
   ● Gradually increase the time.
4. Proper nutrition for lumbar disc healing
   A healthy diet plays an important role in reducing inflammation and strengthening the spine. Beneficial foods include:
   ● Omega-3: Found in fish, walnuts, and chia seeds.
   ● Calcium and vitamin D: Found in dairy products and leafy green vegetables.
   ● Antioxidants: Found in fresh fruits and vegetables.
   ● Quality proteins: To help repair damaged tissues.
   ● Magnesium: Found in nuts, bananas, and vegetables and plays an important role in muscle health.
5. Weight loss and physical activity
   Losing weight reduces pressure on the spine and improves symptoms of herniated discs. Aerobic exercises such as walking and swimming are recommended.
6. Stress management
   Stress increases muscle tension and aggravates back pain. Some helpful methods include:
   ● Meditation and breathing exercises.
   ● Yoga to increase flexibility.
   ● Reduce stress through fun activities.
7. Using the Life Pillow Comfort Medical Pillow
   The Life Pillow Comfort Medical Pillow is designed to support the spine and help maintain proper posture while sleeping. Using this pillow can prevent back pain.
8. Massage therapy and physiotherapy at home
   Gentle massage with natural oils such as coconut oil can help reduce pain and muscle spasms. Some physical therapy techniques can also be done at home.
9. Increased flexibility
   Stretching exercises are recommended to improve the range of motion of the spine and prevent muscle stiffness.

Conclusion for treating lumbar disc herniation at home

Home treatment of lumbar disc herniation is possible using a combination of specialized Salmimo exercises, lifestyle modifications, and the use of assistive devices such as the Life Pillow. Following these tips will not only reduce pain and improve motor function, but will also prevent the progression of lumbar disc herniation. If symptoms worsen, consultation with a physiotherapist is recommended.