Health, Let's consistently rehabilitate with the most important hamstring exercises after surgery.

Let's do hamstring exercises easily and consistently at home.

The main cause of herniated discs is excessive strain on the lower back. Everyday activities such as bending, lifting heavy objects, or sitting for long periods can trigger a herniated disc. After surgery for a herniated disc, it’s important to avoid bending the back to prevent recurrence. Generally, it’s recommended to rest in bed and engage in walking exercises for several months following surgery. However, if you maintain a fixed posture without bending your back for an extended period, your body may adapt to this posture, leading to muscle stiffness and imbalances. While walking exercises are beneficial, they may not be enough to release tight muscles. Moreover, excessive exercise can increase the risk of recurrence, so it’s important to start with caution. Among the various exercises to relieve muscle stiffness, let's focus on hamstring exercises that can be easily done at home. 

What is Hamstring Exercise?

The hamstrings refer to the group of muscles located at the back of the thigh. They are made up of the biceps femoris, semitendinosus, and semimembranosus, and primarily function to bend the knee and extend the hip. Properly stretching the hamstrings helps balance the back and legs and is effective in relieving muscle stiffness.
How to Perform Hamstring Exercise.

1. Place Your Foot Up
Prepare a high object (e.g., a box or window sill) where you can rest your foot on a flat surface. Place your foot comfortably on the object and straighten your knee naturally.

2. Bend and Straighten Your Knee
Slowly bend and straighten your knee to stretch the hamstrings. When you straighten your knee, if you feel a pull at the back of your thigh, it means the exercise is working well.

3. Exercise Effect
This exercise allows you to stretch the hamstrings without bending your back, making it safe to perform after a herniated disc surgery. As the muscles loosen up, stiffness is relieved, and flexibility in the back and legs can improve.

4. Repeat
Perform 10-15 repetitions of bending and straightening the knee in one set. You can gradually increase the number of repetitions or time as you adjust.

 
Benefits of the Exercise

 
Back Protection:
Since the back is not bent, there is no pressure on the disc, making it safe to do even after herniated disc surgery.
 
Self-directed Exercise:
You can do this exercise alone at home, making it convenient at any time.
 
Muscle Stiffness Relief:
Properly stretching the hamstrings helps relieve stiffness in the back and legs.


Precautions

Proceed Slowly:
Avoid sudden movements and perform the stretches slowly and gently.

Check for Pain:
If you feel discomfort or pain during the exercise, stop immediately and consult a professional.

Rest After Exercise:
After exercising, take enough rest, and if you feel fatigued, take a break.

This exercise is a very safe and effective method to relieve muscle tension while protecting the back, even after herniated disc surgery. By practicing regularly, you will significantly improve flexibility in your back and legs and help relieve muscle stiffness!

 

 

 

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