Herniated disks commonly occur in the lumbar spine--or lower back, according to FamilyDoctor.org. The disks act as a cushion between the bones in the spine, and when one bulges, or sticks out from the bones, it presses on a nerve, resulting in pain. A variety of treatments help heal a herniated disk, from hot and cold compresses to epidural injections. In between these treatments are exercises you can perform to strengthen your back and prevent further injury.
Step 1
Make a visit to your doctor for pain medication. Taking pain medication will make moving and becoming active easier, which increases healing time, according to FamilyDoctor.org. The doctor can also recommend a physical therapist for you to try.
Step 2
Attend physical therapy sessions. A physical therapist begins with pain control using heat and ice compresses, along with traction and electric stimulation. Once your pain is under control, she can devise an exercise plan specific to your needs. She will also demonstrate the exercises for you to ensure proper execution, ensuring you do not injure yourself further.
Step 3
Start with easy exercises to increase flexibility and strengthen your back. FamilyDoctor.org suggests beginning with stretches and bends once the pain is not as severe. These help make your back stronger and ease the pressure on your disk. Spine-Health adds that extensions are another type of exercise therapists use early on.
Step 4
Gradually increase level of difficulty. Spine-Health explains that as your pain moves from your lower extremities and remains in the lower back, you increase to advanced exercises to strengthen your abdominal and back muscles. This prevents sciatica, a symptom of herniated disks, from occurring again.
Step 5
Practice your exercises at home. For best results, practice your exercises at home per the instructions of your physical therapist.
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