In-between the vertebra or bones of the spine, are circular jelly filled discs. Their role is to provide cushioning and allow movement of the spine. Injuries, poor posture, improper body mechanics and diseases can all cause a disc to herniate. When this happens, the jelly-like center bulges out of place. There are many treatment options for this injury, including exercise. Unless symptoms are severe, the goal is to reserve surgery as a last resort. Before starting to do exercises for a herniated disc, it is important to consult a physician to rule out any serious underlying medical conditions. The right exercise can help, but the wrong exercise can do more harm than good.
Step 1
Strengthen the abdominal muscles and develop good posture with the pelvic tilt. Lie on the back with your knees bent and your feet flat on the floor. Tighten the abdominal muscles and push the low back flat into the floor. Try to slide the hands under the low back. If you're doing this exercise correctly, there should not be enough room to slide your hands under your low back. MayoClinic.com suggests coughing once to help learn how to contract the right muscles.
Hold the back down for a few slow deep breaths and then release. After release, it should be possible to slide the hands under the low back. Repeat for eight to 12 repetitions. Repeat every day.
Step 2
Perform the bridge exercise. Lie on the back with your knees bent and your arms along your sides, palms facing down. Tighten the abdominal muscle and start with a pelvic tilt. Next, tighten the buttocks muscles and lift the hips and buttocks off the floor as high as comfortable without causing back pain.
Lower slowly and release the low back. Do this exercise slowly and imagine peeling each vertebra off the floor when lifting up and then placing each vertebra down when lowering. Repeat eight to 12 times to help strengthen the low back and abdominal muscles.
Step 3
Try a spinal twist stretch. The Mayfield Clinic reports that most herniated discs resolve on their own within four to six weeks. In addition, stretching to help loosen the affected area needs to become away of life to help the injury heal and prevent recurrence. It is best to work with a physical therapist to ensure exercise is being done correctly.
Start on the back, knees bent and feet flat on the floor. Place the arms in a "T" position with the palms facing up. Lower both knees to the right as far as possible without causing pain. Hold for several slow deep breaths, release out carefully and repeat other side. Do this exercise in bed before getting up to help loosen your back after sleeping.
Step 4
Incorporate aerobic exercises such as walking, swimming and biking onto your daily routine. According to the American Academy of Family Physicians, aerobic exercise helps in two different ways. It helps keep the whole body limber and strong. In addition, aerobic exercise helps you shed any extra pounds. Extra weight places excessive stress on the low back, and weight loss needs to be part of the overall exercise program.
Start slowly with just 10 or 15 minute sessions done to tolerance. As the body adapts, build up to 30 minutes of moderate exercise on most days of the week. Remember to go slowly and back off on the intensity if symptoms flare up.
Step 5
Talk to a therapist about the McKenzie exercise program. An article in October of 2002 in the Interdisciplinary Journal of Rehabilitation suggests that Mackenzie exercises such as the lumbar extension may help some cases of herniated disc.
Lie on the stomach and place the palms directly under your shoulders. Tighten the abdominal and buttock muscles and lift your head and chest off the floor as high as possible without causing pain. Hold for several slow deep breaths and then lower slowly.
When first learning McKenzie exercises, work with a trained professional. There may be times when it is necessary to make adjustments in how the movements to help take pressure off your back.
Tips and Warnings
- Remember that exercise should help you feel better not worse. Always start slowly and listen to your body about what exercises and intensity levels are right for you.
- Stop any exercise that makes your back pain worse.
References
- MayoClinic.com: Herniated Disc Lifestyle and Home Remedies
- Mayfield Clinic: Herniated Lumbar Disc
- American Academy of Family Physicians: Clinical Evaluation and Treatment Options for Herniated Lumbar Disc http://wwwAmerican Academy of Family Physicians: Clinical Evaluation and Treatment Options for Herniated Lumbar Disc
- The Interdisciplinary Journal of Rehabilitation:The McKenzie Approach
