A ruptured, or herniated, disk occurs when a disk between two bones in the spine presses around the nerves around the backbone. This condition is most common in the lumbar spine, and you may feel pain in your lower back and legs as a result. Your doctor may prescribe exercises such as stretching, Pilates or dynamic lumbar stabilization exercises to rehab your condition.
Stretching
Stretching is the safest way to start your road to recovery after a herniated disk occurs because it consists of low-impact movements with minimal strain on your back. The most basic stretch is to simply stand up straight and bend at the waist. Keep your legs straight, and bend over until you feel a stretch in your hamstrings, then return to an upright position. Next, place your hands on your hips and bend to the side. Bend until you feel a stretch in your side and hip and then return to upright. These exercises will gradually strengthen your back and stomach muscles without risking another ruptured disk.
Pilates
Pilates was invented by Joseph Pilates in the early 1900s. This exercise system can address a ruptured disk by increasing your strength, flexibility and postural awareness. By using mental focus, awareness of neutral spine alignment and exercises that strengthen the postural muscles, Pilates can encourage you to maintain proper posture. If you can maintain proper posture as a habit, you can decrease your chances for ruptured disks and other back pain. Pilates will also help you increase strength and flexibility in muscle groups throughout your body.
Lumbar Stabilization Exercises
Lumbar stabilization exercises are exercises that progress from one simple state or position to a more complicated one. Lumbar stabilization exercises may begin in a static position and switch to a dynamic motion, such as lying on the ground to standing up and jumping. At all times during lumbar stabilization exercises, a neutral spine position is maintained. Physical therapists often use these exercises to teach rehab patients to maintain proper posture during athletic physical movements. If your herniated disk occurred while playing a sport, lumbar stabilization exercises may allow you to play in a way that prevents back injuries.
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