Slipped disc – Step 2

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling, swimming, light jogging on soft surfaces.

Stretching

15 minutes of each training session

Stand with the training leg stretched on a step/stool while bending the front body slightly forwards. Hold the stretch for 20 seconds.

Stand up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.

Lie on your back with one leg stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Use both hands to pull your knee towards the opposite shoulder, so that you feel a gradual stretch in your buttock. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Lie on your back. Bend your right leg at a 90-degree angle at the hip and knee. Place the outside of your left foot against your right knee. Using your hands, pull the back of your right knee towards your head, so that you feel a gradual stretch in the gluteal muscle of your left leg. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Coodination

5 minutes of each training session

Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try balancing with your eyes closed later.

Lie on the floor on a stool. Bend your knees. Lift your hands off the floor and keep your balance.

Strength

40 minutes of each training session

Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.

‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.

‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible.

The exercise can be made more difficult by lifting one leg.

‘Mountain climbers. Lie on the floor on your stomach and support only with your arms extended and on your toes. Knees and body are straight (same position as for push-ups). Put all your weight on one leg and bring the other knee as far forwards towards your chest as possible. Then bring your knee back to the starting position and put all your weight on this leg while repeating the exercise on the opposite side.

Lie on your back with your hands behind your neck. Bend your back and hips so that your head and knees are close together. Remember not to pull your neck during the exercise.

‘Pelvic lift with knee extension’. Lie on your back with your knees bent. Lift one leg straight up and simultaneously lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips to the floor again. Repeat the exercise on alternating right and left leg

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