A herniated disc, also known as a bulging or slipped disc, occurs when the cartilage between the vertebrae become compressed and bulge out from between the bones. In some cases, according to the Mayo Clinic, a herniated disc may not have symptoms. In other cases the bulging disk irritates the nerves that exit the spinal column, which causes pain, tingling or numbness along the path of the nerve. Bending forward can often aggravate the condition -- while bending backward or extending the spine can relieve pressure on the discs. Spine Health recommends several therapeutic back bends that are similar to yoga and Pilates.
Cat, Cow Warm Up
The cat pose stretches the lower back muscles while the cow extends the lower back. Together, the two poses warm up the spine. Start on your hands and knees. Your hands should be directly beneath your shoulders, and your knees directly beneath your hips. Draw your bellybutton toward your spine and tilt your pelvis forward. Your back should curve upward and you should resemble a frightened cat. Slowly release back to neutral, tilt your pelvis back and press your chest down and forward. You should appear sway-backed, like a cow. Release back to neutral and repeat the cat and cow three more times.
Balanced Table
The balanced table extends the spine and strengthens the lower back and abs by engaging the muscles to keep the spine stable. Start on your hands and knees with your hands directly beneath your shoulders and your knees directly beneath your hips. Extend your left leg backward so that your leg is straight and your toes touch the floor. Lift your right arm and left leg so that both are parallel to the floor. If you are unable to balance, keep the toes of your left foot on the floor. For a more intense exercise, try to grab your left foot with your right hand. Hold the pose for up to 20 seconds and release back to neutral. Repeat with the opposite leg and arm. Go into child's pose -- with your chest resting on your knees, your hands folded on the floor and your head resting on your hands -- for up to 20 seconds to stretch and release your back muscles.
Low Plank
The low plank strengthens your abs and lower back muscles. Start in child's pose and clasp your hands together so that your forearms rest on the floor and make an inverted "V". Extend both legs behind you until your body forms a straight line, or plank, from your heels to the top of your head. Your elbows should be directly beneath your shoulders. Hold the plank position for up to 20 seconds. If the pose is too difficult, drop your knees to the floor. To increase the intensity, lift your left foot for up to 10 seconds, then release and lift your right. Go into child's pose for up to 20 seconds, then hold the plank a second time. End by going back into child's pose.
Yoga Back Bends
Yoga back bends extend and strengthen the back and stretch the abdominal muscles. Start face down and put your hands next to your shoulders, as if you were doing a push up. Engage your abs and press your hands into the floor to raise your torso in an arch. Keep your thighs on the floor, press your chest forward and keep your eyes straight ahead. Hold the pose for up to 20 seconds. For a less intense stretch, bend your arms or leave your forearms on the floor for the sphinx pose. For a more intense stretch, grab your left foot with your left hand, and your right foot with your right hand, and lift your knees off the floor so that your body resembles a bow. Go into child's pose to release your lower back.
