Your spine is made up of bones (vertebrae) cushioned by small pads of cartilage or disks. A tear in a disk can irritate a nerve and cause pain or numbness in your back. A herniated disk usually gets better with conservative treatment. Your doctor may recommend mild exercise and suggest specific routines that can prevent further injury to your spine. By continuing mild exercise, you may be able to speed your recovery and maintain your flexibility. Proceed cautiously, but stop and consult your doctor if you experience any pain.
Stretches for Sciatica
Herniated disks often cause sciatic pain, which feels like a sharp pain that runs down the back of either or both of your legs. Stretching exercises are excellent for getting rid of sciatic pain caused by a herniated disk, according to the Spine Health website. Lie flat on the floor and prop your body up with your elbows so that you are in a slight back bend. Hold this position for at least five seconds or as long as 30 seconds and repeat 10 times per day to help with your sciatic pain.
Once you are comfortable with this position, move into the stretch further by pushing the front of your body off the floor with your hands, working to straighten your arms and deepen the back bend. Hold this advanced position for one second and repeat 10 times per day.
Yoga
"Yoga Journal" magazine states that yoga practice is a great form of exercise if you suffer from a herniated disk. If you take a yoga class, let your teacher know before class that you have a herniated disk. She can show you special poses and modifications that will help prevent further injury.
"Yoga Journal" recommends the reclining big toe pose for anyone suffering from a herniated disk. Lie flat on your back with your legs extended on the ground and loop a yoga strap or long piece of fabric around your left foot, holding one end of the strap in each hand. Lift your left foot off the ground, holding the strap tight until your leg is raised to a 90-degree angle. Hold the position for 30 seconds, then slowly release and repeat on the other side.
Core Strengthening
MayoClinic.com recommends strengthening your core abdominal muscles to support your lower back when you have a herniated disk. Work your core in bridge pose by lying on your back with you knees bent and your feet flat on the floor. Engage your abdominal muscles and slowly use your core strength to raise your hips off the floor. Lift your hips until they are in line with your knees and hold the position for three breaths, then slowly lower back to the ground. Rest and repeat.
