Intervertebral discs are composed of two layers. The sturdier outer layer, the annulus fibrosus, contains the jelly-like inside, the nucleus pulposus. A herniated, or ruptured, disc, occurs when the nucleus pulposus is forced through the annulus fibrosus. Often, this puts pressure on nerves, causing weakness or shooting pain in one or more limbs. Several exercises can strengthen your core to reduce pain and avoid future injuries. Always talk to your doctor about serious injuries and before starting an exercise program.
Low Impact Aerobic Exercise
Low-impact activities can allow you to strengthen your muscles without putting unnecessary strain on your back. Exercise such as walking, swimming, or biking have little impact on your spine while still providing abdominal strengthening benefits.
Spine Stabilization and Stength Training
These exercises help to improve the strength of your abdomen, increase range of motion, and endurance in your hips and your muscles and tendons of your hamstrings.
Yoga, Thai Chi, Chi Kung and Flexibility Exercises
These Asian exercise practices as well as flexibility training can help to reduce low back pain and prevent recurrences.
Partial Sit-Ups
Start with your knees bent and your back flat on the floor. Raise your shoulders off the ground about three to six inches and lower them back to the ground. Repeat eight to 10 times at least three times each week to strengthen your abdominal muscles.
Pelvic Tilt
This exercise helps relieve pain in your low back muscles. Lie on your back with your knees bent and feet flat on the floor. Keep you abdomen and buttocks tight while tilting them up and keeping your low back on the ground. Hold for one second. Gradually increase the time to five seconds and move your feet farther from your body.
Stretching Lower-Back Muscles
Lie on your back with your knees bent and together. With your arms extended out to the side, roll your knees to one side and hold for about 20 seconds. Repeat on the other side.
Lie on your back and pull one knee to your chest. Hold for 20 seconds and repeat on the other side.
Position yourself on your hands and knees, back straight and abdominals tight. Lift one arm and the opposite leg so they are fully extended. Hold for three seconds and repeat with your other limbs. Repeat eight to 20 times.
