M.R Physiotherapy and Rehabilitation Center

08/11/2025

07/11/2025

Healing from Herniated Disc: Effective Exercises For Herniated Disc in Lower Back

🔲Herniated discs can be a painful and debilitating condition, affecting millions of people worldwide. The impact on the lower back can significantly limit one’s ability to function and enjoy daily life. While there are various treatment options available, exercise has emerged as a crucial component in the recovery process.

🔲In this post, we will delve into the world of the most effective exercises for herniated disc in lower back.

👉Before trying any new therapeutic exercises, you should consult with a physicaltherapist to ensure that the new activity or therapy is appropriate for you.

▪️McKenzie Exercises for Disc Repositioning

▪️Bridging Exercises to Stabilize the Lower Back

▪️Hamstring Stretches for Improved Flexibility

▪️Pelvic Tilts and Hip Exercises for Improved Stability

▪️Piriformis Stretches for Relieving Sciatic Nerve Pressure
▪️Wall Sits and Squats for Optimal Spinal Alignment

▪️Decompression disc repositioning

■ Other Therapeutic Approaches
1. Heat and Cold Therapy for Pain Relief
2. Massage and Manual Therapy Techniques
3. Acupuncture and Dry Needling
4. Swimming

07/11/2025

L3-L4-L5
Best Tips & Exercises👨‍⚕️
▪️Spinal mobilization

▪️Isometric exercise

▪️Stretching exercise

▪️Knee-to-chest stretch

▪️Pelvic tilt

▪️Bird dog

▪️Bridge

▪️Decompression

▪️Gluteal sets

▪️Pelvic tilt

▪️Swimming

ADL

☑️Regular home exercises

☑️Avoid soft sofas and poor sitting posture

☑️Maintain good body alignment

☑️Avoid twisting, lifting heavy objects

☑️Use lumber corset when traveling & working

☑️Positioning and postural correction ( Ergonomics)

☑️Avoid prolong sitting & bending position

☑️Position change after 30 min ( must)

☑️ Sunrise ☀ 45 min everyday if needed

☑️ Avoid weight bearing

☑️Avoid high heels or unsupportive shoes

☑️Lifestyle Modifications

☑️Don’t smoke or use other to***co products

☑️Keep a healthy weight and reduce obesity

☑️Hot and Cold Therapy

●Exercises should be done 3 times per day.
●Holding 10 seconds
●Repetitions 10 times

👉If you are unable to perform any of these exercises due to excessive pain or anything else, please inform a physicaltherapist.

07/11/2025

07/11/2025

Simple lower back stretches to reduce back pain
🔶️Child’s pose

1. Start on your hands and knees.

2. Slowly shift your hips back to sit on your heels. You can keep your knees together or spread them apart slightly—go with what feels best.

3. Extend your arms forward on the floor, palms facing down, and lower your torso between or onto your thighs.

4. Let your forehead rest on the mat. If that’s uncomfortable, place a cushion or folded towel beneath it for support.

5. Hold this pose for 30 seconds to a few minutes, breathing deeply.

🔶️Knee-to-chest
☑️Lie flat on your back with legs extended and arms by your sides.
☑️Bring your right knee towards your chest.
☑️Hold your shin or kneecap and gently pull the knee closer in.
☑️Breathe deeply and hold for 30 seconds.
☑️Return to the starting position and switch legs.

🔶 ️Pelvic tilt

▪️Lie on your back, knees bent, feet flat.
▪️Tighten your core—draw your belly button towards your spine.
▪️Gently tilt your pelvis to press your lower back into the floor.
▪️Hold for 5–10 seconds, then release to a neutral spine.

🔶️ Bridge exercise
➖️Lie on your back, knees bent, feet flat, arms by your sides.
➖️Engage your core and squeeze your glutes.
➖️Lift your hips until your knees, hips, and shoulders form a straight line.
➖️Hold for 15–30 seconds, then lower back down gently.

🔶️ Cat-cow stretch

🔹️Start on your hands and knees—wrists under shoulders, knees hip-width apart.
🔹️Cow Pose: Inhale, drop your belly, lift your chest, and gaze upwards.
🔹️Cat Pose: Exhale, round your back, tuck your chin, and press into your hands.
🔹️Continue flowing slowly between both poses for several breaths.

🔶️ Half spinal twist
●Sit tall with legs extended.
●Bend your right knee and place your right foot outside your left thigh.
●Place your right hand behind you for support.
Bring your left elbow to the outside of your right knee.
●Inhale to lengthen your spine; exhale and twist to the right.
👉Hold for 15–30 seconds, then switch sides.

🔶️ Hip flexor stretch

■Start on your hands and knees.
■Slowly shift your hips back to sit on your heels. You can keep your knees together or spread them apart slightly—go with what feels best.
■Extend your arms forward on the floor, palms facing down, and lower your torso between or onto your thighs.
■Let your forehead rest on the mat. If that’s uncomfortable, place a cushion or folded towel beneath it for support.
👉Hold this pose for 30 seconds to a few minutes, breathing deeply.

🔶️ Legs-up-the-wall pose

▫️Sit sideways next to a wall, hip close to it.
▫️Lie back and swing your legs up onto the wall.
▫️Adjust until your legs are resting vertically.
👉Relax and hold the pose for a few minutes.

Stretching exercises

07/11/2025

👨‍⚕️✍️

07/11/2025

👉Best Physiotherapy Exercise After Total Hip Replacement🚶

》Ankle pumps
》Ankle rotation
》Knee isometric exercise
》Buttock contractions
》Bed supported knee bends
》Abduction exercise

🟠Importance of exercise in hip replacement:
▪️Helps to strengthen the muscles around the artificial hip joint.
▪️Helps to improve flexibility.
▪️Mental well-being.
▪️Helps to gain general fitness levels.
▪️Help to prevent blood clots at the surgery site.
▪️Helps to strengthen your hip and knee muscles.
▪️Helps to improve cardiovascular endurance.
▪️Maintain psychological satisfaction.
▪️Improve coordination and balance.
▪️Make strong support against dislocation of the artificial joint.
Get a pain-free range of motion within safe boundaries.
Train transfers and ambulation alone or with assistive devices.
Control bed rest hazards like pneumonia, decubitus ulcer, pulmonary embolism, and thrombophlebitis.

06/11/2025

L5-S1 bulging
▪️ Ball mobilization
▪️ Core stability exercises
▪️Hip to knee bending exercise
▪️ Back muscles strengthening exercise
▪️ Stretching exercises - Erector spinae, Hamstring muscles, Piriformis, Gluteus muscles, Quadriceps
▪️Neurodynamic stretching
▪️Isometric back muscle exercise
▪️Myofacial release
▪️Lumbar decompression
▪️Bridging exercise
▪️Hydrotherapy - pool therapy
▪️DTFM
▪️Posture re-education exercise
▪️Tilting





☑️Soft sofas and poor sitting posture

☑️Lifting heavy objects improperly

☑️Long bed rest

☑️High heels or unsupportive shoes.

ADL
☑️Maintain good body alignment by keeping your head up, your ears over your shoulders, and your back straight
☑️Avoid twisting, keep your back straight, and use your legs when lifting.
☑️Positioning and postural correction ( Ergonomics)
☑️Avoid prolong sitting & bending position
☑️Position change after 30 min ( must)
☑️ Sunrise ☀ 45 min everyday if needed
☑️ Avoid weight bearing

☑️Regular home exercises

☑️Lifestyle Modifications



👉Exercises should be done 3 times per day.
👉Holding 10 seconds
👉Repetitions 10 times

✍️If you are unable to perform any of these exercises due to excessive pain or anything else, please inform a physicaltherapist.

Stretching exercises

06/11/2025

refers to paralysis or weakness affecting the right side of the body, typically caused by damage to the left side of the brain. The condition is often associated with stroke, specifically an ischemic stroke, which occurs when blood flow to the brain is blocked due to a blood clot or other obstruction.

●When the left side of the brain is damaged, it can result in right hemiplegia because the brain’s motor functions are contralateral, meaning that the left side of the brain controls movement on the right side of the body, and vice versa. The severity of right hemiplegia can vary depending on the extent of the brain damage.

🔶️Causes of Right Hemiplegia

🔹️Stroke
🔹️Traumatic brain injury (TBI)
🔹️Brain tumor
🔹️Brain infections
🔹️Cerebral palsy
🔹️Congenital

🔶️Symptoms of Right Hemiplegia
》Paralysis or weakness
》Difficulty with coordination and balance
》Speech and language difficulties
》Sensory changes
》Cognitive changes
》Emotional and psychological effects
》Visual impairments

🔶️Risk Factors of Right Hemiplegia
✔️Stroke
✔️Cardiovascular diseases
✔️Traumatic brain injury (TBI)
✔️Smoking
✔️High blood pressure
✔️Aneurysms and arteriovenous malformations (AVMs)
✔️Diabetes
✔️Family history
✔️Sedentary lifestyle and obesity
✔️Age and gender

🔶️Diagnosis

☑️Medical history and physical examination:
motor function, coordination, reflexes, sensory perception, and other neurological signs.

☑️Imaging tests

☑️CT scan (computed tomography)

☑️MRI scan (magnetic resonance imaging)

☑️Angiography

☑️EEG (electroencephalogram)

☑️Laboratory tests

☑️Neurological assessments

🔲Treatment of Right Hemiplegia

⭕️Multidisciplinary approach:

Physical therapy, occupational therapy, and speech therapy are fundamental components of the treatment plan for right hemiplegia.

🔶️Physiotherapy Treatment:
▪️Range of motion exercises: Passive and active range of motion exercises

▪️Strengthening exercises: Strengthening exercises target the muscles affected by right hemiplegia.

▪️Balance and coordination training
Assistive devices and mobility aids:
canes, walkers, braces, orthotics, and wheelchairs, depending on the individual’s needs.
▪️Gait training

▪️Functional mobility training:

Practicing transfers (e.g., getting in and out of a chair or bed), climbing stairs, getting in and out of a car, or performing specific tasks related to self-care or household chores.
▪️Task-specific training:
reaching for objects, manipulating utensils, or dressing oneself.
▪️Electrical stimulation techniques
▪️Cognitive and psychological support
▪️Education and home exercise program
▪️Progress monitoring and adjustment
▪️Lifestyle modifications
▪️Family and caregiver education and training
🔶️Medications
🔶️Surgical interventions

05/11/2025

Hemiplegia refers to paralysis affecting one side of the body. It is the most common form of paralysis after a stroke, and it occurs when the stroke affects the motor cortex or pathways controlling the movement of the limbs. Hemiplegia can affect the arm, leg, and face on one side of the body, often leading to difficulty with walking, balance, and performing everyday tasks.


☑️Weakness or inability to move one side of the body.
☑️Loss of coordination and balance.
☑️Difficulty speaking or understanding speech (aphasia).
☑️Drooping of the face, particularly on one side.
Inability to swallow or difficulty swallowing (dysphagia).
☑️Difficulty walking or using the arms and hands.
☑️Muscle stiffness or spasms (spasticity).

Future Strokes
For individuals who have experienced a stroke, preventing future strokes is a key part of treatment. Lifestyle changes, medications, and regular medical check-ups can help reduce the risk of recurrent strokes. These may include:
●Managing high blood pressure, diabetes, and cholesterol levels.
●Quitting smoking and reducing alcohol intake.
●Eating a heart-healthy diet rich in fruits, vegetables, and whole grains.
●Engaging in regular physical activity to improve cardiovascular health.

05/11/2025

05/11/2025

Injuries usually result in Quadriplegia, paraplegia, SCI, lumbar and sacral