A herniated disk, also known as a ruptured or slipped disk, occurs when the cartilage between the vertebrae bulge out between the bones. According to MayoClinic.com, a herniated disk may be asymptomatic or it can compress a nerve and cause numbness, tingling or pain along the path of the nerve. MayoClinic.com also says that most herniated disks are a result of aging and normal wear and tear, but that weak core muscles can also contribute to the condition. Rehab exercises focus on extending the spine, improving spinal flexibility and strengthening the core muscles. Consult with your physician before beginning any exercise program.
Back Extension Exercises
Back extension exercises curve the spine backward, and many of the therapeutic herniated disk exercises are based on yoga asanas. Therapeutic back extensions include cobra pose, which uses the arms to extend the spine and stretch the front of the body. Other exercises such as the swimmer or Superman rely on the lower back muscles to extend the spine and strengthen the lower back muscles. All three exercises start face down. With the cobra, you place your hands in push-up position, press into the floor and arch your upper body while your hips and thighs remain on the floor. With the swimmer and Superman, you extend your arms outward, or keep them by your sides, and use your back muscles to arch your torso upward. Your hips and thighs remain on the floor.
Core Strengthening Exercises
Core exercises strengthen the muscles of the torso and legs, which support the rest of the body. Core strengthening exercises include the plank and the bridge pose. In plank, you start face down with your hands in push-up position and press into your hands to raise your entire body off the floor. Only your hands and toes should be touching the floor, and your body should make a straight line from your head to heels --- like a wooden plank. The plank strengthens your abs, lower back and shoulders. The bridge pose starts on the back with your knees bent and the soles of your feet planted on the floor. You press into your feet to raise your hips and torso, leaving your shoulders on the floor. The bridge pose extends the back, and strengthens the thighs and buttocks.
Flexibility Exercises
Twists help restore mobility to the spine and stretch out the lower back. Begin the supine spinal twist on your back with your arms by your sides and your legs extended. Raise your left leg and bend your knee so that your calf is parallel to the floor. Leave your right leg extended and extend your arms out into a "T." Bring your left knee over your right leg until your left knee rests on the floor. Your torso should remain flat on the floor. If you are unable to reach the floor, bend your right knee and stack your left knee on top of the right.
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