A herniated disc may cause pain to radiate down your leg. Avoid any movements or positions that exacerbate the pain. Bending forward or bending and twisting are common positions that can increase pain. Keep a neutral spine and pelvic posture throughout your daily activities including during your rehab routine. Physical therapy exercises will help to stabilize, stretch and strengthen your postural and pelvic muscles, including your abdominals, gluteals and spinal erectors.
All-Fours Stabilization
This exercise is done on your hands and knees with your spine in a neutral position. Do not arch your back by bending your spine or you will impinge on your injured disc. This exercise strengthens your abdominal and back muscles to better stabilize your spine and your body. Do not bend your neck, keeping it in a straight line with your spine. First, get on all-fours with your hips over your knees and your shoulders over your wrists. Then, draw your navel toward your spine and stick your buttocks out, placing your pelvis in a neutral position. Raise your right arm until it is parallel to the floor, holding the position for three seconds. Next, return your right arm to the start position and raise your left arm. Repeat for three sets of 10 total reps per set.
Wall Pushes
Wall pushes in a standing position strengthen the muscles of the middle and upper back, according to the book "Therapeutic Exercise for Musculoskeletal Injuries." It requires you to stabilize your spine as you push against the wall. Stand with your heels and back against a wall. Begin this exercise by sucking your navel toward your spine then raising both straightened arms above your head, pointing your thumbs toward the wall. Then, push the wall with your thumbs, holding the contraction for five seconds; keep your abs tight throughout the exercise so you do not arch your back. Repeat for five reps. Next, push against the wall with the backs of your hands for five seconds, keeping your arms by your ears. Repeat for five reps. Finally, point each arm out toward a diagonal and press against the wall with the backs of your hands for five seconds. Repeat for five reps.
Stationary Lunges
Lunges strengthen your abdominal and gluteal muscles, helping to improve your posture and your pelvic stabilization. Stand with the right side of your body next to a bench or bar for balance. Use this to prevent you from bending forward, aggravating your herniated disc. First, draw your navel toward your spine and take a medium step forward with your left leg. Balance on your left foot and the toes of your right foot. Then, bend your hips and knees to lower your body toward the floor, forming near 90-degree angles with your left hip, knee and ankle. Contract the muscles of your left leg to raise and lower your body for 10 reps, maintaining tight abs throughout. Next, switch legs, holding on to the bench for balance when necessary; complete three sets per leg.
References
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
