Herniated Disc Exercises

Herniated disc, rupture or slipped disc commonly occurs in the lumbar spine of our backbone. The backbone is one of the most complex structure in our body. It is made up of a number of spinal discs that act as cushions and separate each set of bones in the back. They act as shock-absorbers and hence protects the bones from any kind of shock, and thus helps in avoiding quite a bit of pain. Each disc comprises of two parts: a strong outer covering known as the annulus and a soft jelly center known as the nucleus. When a person is having a bulging disc, the outer covering tears and the jelly begins to flow out of the center into the region where the disc is weakest. As a result, a bulge develops in the disc which exerts pressure on the nerves of the spine. This causes intense pain in both the back and the legs, which sometimes spread over the buttocks and goes down the back of one thigh and into the calf. Some people having a herniated disc also experience numbness and tingling in their legs and feet.

Exercises for Herniated Disc

The main objective of herniated disc exercises is to alleviate the pain from the affected area and supply oxygen to it. These exercises help in maintaining the blood circulation in the body which help the herniated disc in receiving sufficient amount of oxygen and nutrients through the blood for faster recovery.

Abdominal Isometrics
This exercise can be carried out while sitting, standing or lying down. All you have to do is breathe in by pulling your stomach muscles inward as if you are pulling your navel towards your spine, and hold as long as you are comfortable. If you are lying on the floor, press your lower back into the surface and don't take help from your abdominals and legs while exercising. Practice 10 to 12 times a day.

Crunches or Curl-ups
In this exercise, lie flat on your back with the knees bent, press your lower back into the floor and cross your arms over your chest. Now slowly raise your head and shoulders upward and curl your ribcage toward your spine. Hold the position for two to four seconds before returning back to the starting position. Instead of raising the shoulders very high, try curling your shoulders towards your hips. Repeat the steps and practice 8 to 10 times a day. You can also add more to it as per your build strength and comfort.

Hamstring Stretch
Lie flat on your back with your knees bent, raise one leg slowly while keeping your hands behind your knee. Stretch your leg and gently pull it towards your chest. Hold for a few seconds and then return to the initial position. Repeat with the other leg, and if you experience any pain or discomfort, discontinue the exercise.

Lower Back Extension
Lie on your stomach, try holding your upper body on your elbows while keeping your pelvis on the floor. Hold as long as your are comfortable and slowly push up onto your hands and stretch your upper body. Perform carefully and continue as long as you can.

Lower Back and Hip Stretch
Lie on your back with the knees bent and the arms relaxed at your sides. Slowly drop your knees to one side, hold for a few seconds and then return to the starting position. Repeat the steps on the other side and work up to 10 repetitions on each side. While performing these lower back exercises for herniated disc, don't over strain your back. Stop immediately if you experience any kind of back pain.

Herniated disks are quite common in people between the ages of 30 and 40. Before starting any exercise program, it is better to have a doctor's approval in advance. In some cases, a physical therapist is also recommended as he can give better instructions regarding which type of herniated disc exercises are best for recovering from a particular injury.