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Egoscue Method for Herniated Disc

The Egoscue Method is a series of exercises to help patients deal with chronic back pain. The goal is to re-establish proper posture, releasing tension on the spine. By having everything in alignment, your body is able to heal itself and alleviate the pain from conditions such as a herniated disc. This method is credited with helping Jack Nicklaus prevent back surgery and extend his illustrious golf career. However, it is criticized by some medical practitioners since the developer, Peter Egoscue, has no formal education in the area.

  1. Static Back

    • Many of the exercises in the Egoscue method are simple and straightforward. The key is to take time through the positions and exercises. One of the first positions is to lay on the floor with your legs up on a block, sofa, chair or coffee table called a static back. This position along with calm breathing gives your back time to settle. Don't force your back into any position, instead allow it to find its way into a relaxed arch. This may be advised for up to 10 minutes before moving on to static back pullovers and other exercises.

    Core Muscles

    • The idea with the Egoscue Method is to relax the core muscles and create a natural range of motion. When doing static back pullovers, clasp your arms, extend them in front of you and rotate them above your head. Try to force your arms to the ground when over your head. Bending your elbows to create further range of motion is cheating. Keep your stomach relaxed, allowing your back to relax and ease pressure on any herniation.

      The same is true for the next exercise--knee pillow squeezes--where you place a pillow between your bent knees while laying on the floor. Squeeze the pillow with an effort of 60 to 70 percent while keeping the muscles in the lower back and stomach relaxed. Squeeze and release. Do these exercises for 30 repetitions.

    Medical Advice

    • A herniated disc is a serious medical condition that requires a proper doctor's evaluation. If you are experiencing nerve issues as a result of the pain, discuss the the Egoscue Method with your doctor. The method is a no-impact, non-manipulative treatment that may prevent surgery. These exercises are prescribed for lower back pain, and each condition has its own set of exercises designed for the range of motion needed.

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