EXERCISE: RUN IN THE WATER. It can reduce an individual’s back pain by lengthening the spine and taking pressure off of the affected discs. Hydrotherapy provides a perfect environment to implement this protocol. Extremely Effective Hydrotherapy Exercises for Treating Common Injuries Part 3: ACUTE LUMBAR DISC HERNIATION SAMPLE PROTOCOL WALKING WITH RESISTANCE WALL SLIDES/SQUATS MEDICINE BALL CHOPS SUPINE PLANKS 800-877-7946 | INFO @ SWIMEX.COM | SWIMEX.COM BY: PAUL SECONDI, MA, ATC Always consult a medical health care professional before performing any of these interventions. LUMBAR TRACTION Because of this reduction of pain, an individual can choose to treat their disc herniation conservatively rather than opting for surgery. Core activation is key for an individual who has a lumbar disc herniation. An active core will provide support for the vertebrae and take pressure off lumbar musculature. Another core activation exercise that is extremely functional is a squat or wall slide exercise. This is a common motion, i.e. sitting in a chair, standing up from a chair, so practicing this motion is important. Rotational forces and lifting objects are activities of daily living that we usually take for granted but can be extremely difficult for someone to complete with this injury. Once core position has been established and strength goals have been met, adding a rotational lifting exercise can help progress an individual to ADL’s. INCREASING CORE MUSCULAR ENDURANCE IS ALSO IMPORTANT ONCE STRENGTH GOALS HAVE BEEN MET. EXERCISE: START IN DEEP WATER, COMPLETELY NON-WEIGHT BEARING WITH A FLOATATION DEVICE UNDER THE ARMS. REST IN THAT POSITION AND LET YOUR BODY WEIGHT PROVIDE THE TRACTION TO INCREASE SPACE BETWEEN VERTEBRAE AND DECREASE PAIN. EXERCISE: A SIMPLE YET FUNCTIONAL WAY TO ACTIVATE ONE’S CORE IN THE POOL IS TO WALK FORWARD AND BACKWARD WHILE HOLDING A HYDROTONE IN EACH HAND. THE RESISTANCE FROM THE HYDROTONES DRAGGING IN THE WATER WILL FORCE YOU TO MAINTAIN PROPER PELVIC POSITION AND ACTIVATE THE CORE. EXERCISE: START TO PRACTICE PROPER CORE POSITION, GLUTE ACTIVATION, AND CORE STRENGTH, PERFORM A SQUAT IN THE WATER. PERFORMING THIS IN THE WATER IS BENEFICIAL BECAUSE IT DECREASES AN INDIVIDUAL'S’ BODY WEIGHT AND PROVIDES A SAFE ENVIRONMENT IN CASE OF FALLING. DOING THE SQUAT AGAINST A WALL, OR A WALL SLIDE, CAN HELP PROVIDE ADDED SUPPORT AND FEEDBACK FOR PELVIC POSITION. EXERCISE: STAND IN DEEP WATER. WHILE HOLDING A MEDICINE BALL AT ONE HIP, RAISE THE MEDICINE BALL TO THE OPPOSITE SHOULDER AND THEN BACK TO THE OPPOSITE HIP. AFTER MANY REPS, SWITCH SIDES. THE WATER WILL PROVIDE A CONSTANT RESISTANCE THROUGHOUT THE MOTION. This exercise can help activate the stabilizing muscles in the core and teach them how to fire in the correct core position. EXERCISE: LAY SUPINE WITH FLOATING DUMBBELLS IN EACH HAND AND UNDER EACH ANKLE. ACTIVATE THE POSTERIOR MUSCLE CHAIN (HAMSTRINGS, GLUTES, LOW BACK MUSCLES, SCAPULA STABILIZERS) AND BRING CORE INTO PROPER POSITION WHILE FLOATING. HOLD THIS POSITION FOR A PERIOD OF TIME THEN RELAX. LUMBAR TRACTION IS A VALUABLE ADDITION TO AN INDIVIDUAL’S REHABILITATION TREATMENT PLAN.
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EXERCISE: RUN IN THE WATER.
It can reduce an individual’s back pain by lengthening the spine and taking pressure o� of the a�ected discs. Hydrotherapy provides a perfect environment to implement this protocol.
Extremely E�ect ive Hydrotherapy
Exerc ises for Treat ing Common Injur ies Part 3 :
ACUTE LUMBAR DISC HERNIATION SAMPLE PROTOCOL
WALKING WITH RESISTANCE
WALL SLIDES/SQUATS
MEDICINE BALL CHOPS
SUPINE PLANKS
800 -877-7946 | INFO @ SWIMEX.COM | SWIMEX.COM
BY: PAUL SECONDI, MA, ATC
Always consult a medical health care professional before performing any of these interventions.
LUMBAR TRACTION
Because of this reduction of pain, an individual can choose to treat their disc herniation conservatively rather than opting for surgery.
Core activation is key for an individual who has a lumbar disc herniation. An active core will provide support for the vertebrae and take pressure o� lumbar musculature.
Another core activation exercise that is extremely functional is a squat or wall slide exercise. This is a common motion, i.e. sitting in
a chair, standing up from a chair, so practicing this motion is important.
Rotational forces and lifting objects are activities of daily living that we usually take for granted but can be extremely di�cult for someone to complete with this injury.
Once core position has been established and strength goals have been met, adding a rotational lifting exercise can help progress an individual to ADL’s.
INCREASING CORE MUSCULAR ENDURANCE IS ALSO IMPORTANT ONCE STRENGTH GOALS HAVE BEEN MET.
EXERCISE:START IN DEEP WATER, COMPLETELY NON-WEIGHT
BEARING WITH A FLOATATION DEVICE UNDER THE
ARMS. REST IN THAT POSITION AND LET YOUR BODY
WEIGHT PROVIDE THE TRACTION TO INCREASE
SPACE BETWEEN VERTEBRAE AND DECREASE PAIN.
EXERCISE:A SIMPLE YET FUNCTIONAL WAY TO ACTIVATE ONE’S CORE IN THE POOL IS TO WALK
FORWARD AND BACKWARD WHILE HOLDING A HYDROTONE IN EACH HAND. THE RESISTANCE
FROM THE HYDROTONES DRAGGING IN THE WATER WILL FORCE YOU TO MAINTAIN PROPER
PELVIC POSITION AND ACTIVATE THE CORE.
EXERCISE:START TO PRACTICE PROPER CORE POSITION, GLUTE ACTIVATION, AND CORE STRENGTH, PERFORM
A SQUAT IN THE WATER. PERFORMING THIS IN THE WATER IS BENEFICIAL BECAUSE IT DECREASES AN
INDIVIDUAL'S’ BODY WEIGHT AND PROVIDES A SAFE ENVIRONMENT IN CASE OF FALLING. DOING
THE SQUAT AGAINST A WALL, OR A WALL SLIDE, CAN HELP PROVIDE ADDED SUPPORT AND
FEEDBACK FOR PELVIC POSITION.
EXERCISE:STAND IN DEEP WATER. WHILE HOLDING A
MEDICINE BALL AT ONE HIP, RAISE THE MEDICINE
BALL TO THE OPPOSITE SHOULDER AND THEN BACK
TO THE OPPOSITE HIP. AFTER MANY REPS, SWITCH
SIDES. THE WATER WILL PROVIDE A CONSTANT
RESISTANCE THROUGHOUT THE MOTION.
This exercise can help activate the stabilizing muscles in the core and teach them how to �re in the correct core position.
EXERCISE:LAY SUPINE WITH FLOATING DUMBBELLS IN EACH HAND AND UNDER EACH ANKLE. ACTIVATE
THE POSTERIOR MUSCLE CHAIN (HAMSTRINGS, GLUTES, LOW BACK MUSCLES, SCAPULA
STABILIZERS) AND BRING CORE INTO PROPER POSITION WHILE FLOATING. HOLD THIS POSITION
FOR A PERIOD OF TIME THEN RELAX.
LUMBAR TRACTION IS A VALUABLE ADDITION TO AN INDIVIDUAL’S REHABILITATION TREATMENT PLAN.
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