A herniated disc refers to one or more of the discs in your spinal column shifting out of position to press on a nerve and cause discomfort, says FamilyDoctor.org. Your spine is made up of vertebrae, and the discs act like little cushions between each vertebrae to prevent them from grinding against one another. Herniated discs are also known as "bulging discs" or "slipped discs" and usually occur in the lower back. Different exercises can help relieve discomfort caused by herniated disc. Consult your doctor or physiotherapist before trying any herniated disc exercises on your own.
Partial Sit-Up/Crunch
Partial sit ups are effective to strengthen your core muscles as a treatment and preventative measure for herniated disc. To perform the exercise, lie on your back, bend your knees, place your hands on your thighs and tuck your chin to your chest. Slowly raise your torso up until you can touch your knees, then lower yourself back down. Perform as many repetitions as are comfortable.
Opposite Arm and Leg Raise
The opposite arm and leg raise exercise starts with you on the floor on your hands and knees. At the same time, move your straight right arm up to shoulder level, and your straight left leg up to shoulder level. Balance in that position for 15 to 30 seconds, then lower your limbs and do the same with the opposite arm and leg.
Cat and Camel Stretch
The cat and camel stretch will help loosen up your entire midsection. To begin, get on the floor on your hands and knees. Place your head in a comfortable position, and let your stomach sag toward the floor. Hold that position for five seconds, then pull your stomach in and arch your back. Hold that position for five seconds and repeat for 10 repetitions.
Swimming
While many exercises will cause pounding in your joints and lead to even more discomfort, swimming is one that you should be able to do relatively pain-free. According to Dr. Len Kravitz, the buoyancy of water will make your body feel 90 percent lighter while in the water, reducing the negative effects that gravity may have on a herniated disc.
