A herniated disc is a painful injury that can occur as a result of an automobile accident, a sports injury, a household fall or through the aging process. A herniated disc is often associated with pain in the lower leg. Physicians call this radiculopathy, and it is commonly referred to as sciatica. While the initial inclination is to rest after a herniated disc, exercises can help you recover strength and mobility.
Function
To build strength in your lower back without stressing the herniated disc, lie on your stomach. Place your hands level with your shoulders and press up, leaving your legs on the ground. Hold the position for two seconds and then return to the starting position. Do this 10 times but stop at any point your feel stress in the area of the injury.
Significance
Exercising your core muscles will help you relieve pain and stress in your back. Your core muscles can take much of the stress off of your back when you build them up with the curl-up exercise. Lie on your back with your knees bent and fold your arms across your chest. Flatten your back as much as possible. Lift your head and shoulders off the floor by about 6 inches. Hold this position for three seconds, then slowly lower your head and shoulders to the starting position. Try to do two sets of 10 curl ups.
Considerations
Build up your lower back with single-leg raises. To do this exercise, lie down on your back with your arms at your side. Bend your right knee so that the foot is flat on the floor. Extend your left leg. Lift your left leg 8 to 12 inches off the floor. Hold the position for five seconds, then return it to the starting position. Do this 10 times and then roll over to your other side and do 10 more single-leg raises.
Expert Insight
It's important to attempt to recover from a herniated disc by doing exercises as soon as possible. According to orthopedic surgeon Dr. Peter Ullrich of the NeuroSpine Center of Wisconsin, back exercises can reduce the pain associated with the herniated disc. "Some spine specialists consider back exercise and physical therapy sooner, particularly if the pain is severe," Ullrich said. "In general, the goals of back pain exercises and physical therapy are to decrease back pain."
Warning
While doing exercise will help you regain strength, mobility and balance, doing too much exercise can aggravate a herniated disc injury. You should always come up with an exercise plan only after getting approval from your doctor and the exercises should be designed by a licensed physical therapist. If you feel pain as a result of doing the exercises, you should stop immediately.
