The lower back or lumbar area is especially prone to disc herniations because of the stresses and strains of daily life like twisting, bending and lifting. A herniated disc is painful, and while you may require pain medication to tolerate it, you can perform exercises to strengthen the surrounding muscles, boost flexibility and aid in the healing of the herniation, according to MayoClinic.com.
Pelvic Tilts
One of the causes of a herniated lumbar disc is putting too much strain on your back muscles, so it's important to strengthen your abdominal muscles to take some of the load off. According to the American Association of Neurological Surgeons, crunches will increase abdominal tone and aid in supporting your spine, but pelvic tilts are even better because they focus on the lower abdominal muscles and the lower back. Lie on the floor with your knees bent and your feet flat on the ground. Arch your back then press your lower back onto the ground so that it is flat. Repeat this tilting motion 10 times.
Lower Back Stretches
Since tight and tense muscles can worsen the pain of a herniated disc or even the condition itself, regular stretching is important. To loosen up your lower back muscles, lie on the ground with your knees bent and your feet flat on the floor. Lift your knees up so that the are parallel with your chest. Now, wrap your arms around your knees as if you were hugging them. This will stretch out your lower back, provide pain relief and aid in healing.
Arm and Leg Switch
Another way to strengthen your abdominal muscles and in turn your back muscles is suggested by Arthritis Today. Lie on the floor with your knees bent and feet flat before lifting both legs so that your knees make a tabletop. Keep your abs tight and your back flat on the floor as you lift one arm above your head while stretching the opposite leg straight out. Switch, bringing the other arm up over your head and your other leg straight out. Repeat this on both sides 10 times. Keep your lower back pressed into the floor, which will help you maintain proper posture and prevent pain.
