Continuing from my other post. Sometimes flexion based exercises can cause pain, so instead try extension based exercises like the Sphinx and Cobra pose, which are great stretches for disc bulges and herniations.
To perform the Cobra pose, lie down on your stomach and prop yourself on your elbows and look up with your head and hold the pose for a 10 count and then relax for 2.Do 2-3 rounds of this. You can do this every hour if you’re experiencing a lot of pain or twice a day for maintenance. If you are a little more flexible you can progress to the Cobra pose. It’s the same as the Sphinx pose except that you straighten your arms which will extend your back further. Follow the same routine as described for the Sphinx.
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Dr. Louis Angulo
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