Exercises for Herniated Discs

Exercises for Herniated Discs

Herniated Discs:  Exercises for Herniated Discs

Exercises for Herniated Discs ARE CRITICAL. About 80% of individuals experience back pain in their lifetime. Disc herniation can be an underlying cause. The discs lie in between the vertebrae. Discs provide cushion and absorb shock. Disc herniation commonly occurs in the lumbar spine. The lumbar spine is part of the lower back. Disc herniation occurs when the disc tears. This can put pressure on the spinal nerves. Symptoms include back pain, weakness in the arms or legs, and numbness.

Exercises for Herniated Discs

Exercises for herniated disc

How Exercise Helps

Exercises for Herniated Discs are varied.  There is a variety of treatment options available for herniated discs. Exercise takes a more natural approach. Patients who participate in an exercise program see a reduction of pain. Patients also see an improvement in just their daily living.

Half Cobra Pose

Start by lying flat on your belly. Slowly prop yourself up on your elbows. Keep your hips on the floor. Hold the position for ten seconds. Return to initial position. Gradually work your way up to holding the position for thirty seconds.  Start slowly and carefully. Do not force the position. Only do what is comfortable. By doing this position, it helps push the disc back to the center. This helps with healing. The goal is to centralize the symptoms.  Exercises for Herniated Discs are diverse.

Cobra Pose

Once you master half cobra, you can move on to cobra pose. Begin by lying flat on your stomach. Slowly press up on your hands. Keep your hips and pelvis on the floor. Hold the position for ten seconds. Try for ten repetitions of this pose. This shares the same goal as half cobra. It helps centralize the symptoms.

Single Knee to Chest

Begin by lying flat on your back. Place your arms flat beside you. Bend your knees. Place both hands behind your left knee. Pull it towards your chest. Hold the pose for five to ten seconds. Repeat the stretch with the right knee. This exercise helps relieve pressure on the hips. This stretch allows more space for the spinal nerves to exit the spine. This in turn helps reduce pain.

Cat Cow Pose

To begin this stretch move to your hands and knees. Inhale and look to the ceiling. As you inhale, allow your stomach to drop to the floor. When exhaling, slowly round your spine and curl your neck to look at the floor. Try to repeat this exercise for five repetitions. This pose helps relieve pressure on the herniated disc. It also helps improve mobility of the spine. This stretch will help improve recovery time as well.

 

 

Seated Hamstring

Begin this exercise sitting on the floor. Keep your back straight. Bring both knees to your chest. Do this until your abdomen touches your thighs. Next move your hands so they are holding your feet. Slowly straighten your legs. Keep your abdomen touching your thighs. Continue straightening your legs as far as you can. Only do what you are comfortable doing. Hold the position for thirty seconds.

This stretch helps loosen your hamstrings. Tight hamstrings can be a side effect of lower back pain. This stretch will help loosen the hamstrings. It will also help strengthen hips and abdominal muscles.

Remember…

When doing these stretches, only go as far as you can comfortably. Never stretch to the point of pain. Make sure to talk to your doctor before you begin any exercises. Your doctor knows your symptoms. Therefore they will be able to provide the proper stretches to combat the pain.

 

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