Vertebral disks provide cushioning and movement for your spine. A herniated disk is where one disk or more slips out of place and irritates a spinal nerve, which causes pain and numbness. Some exercise strategies can help correct the problem or prevent an existing condition from worsening.
Types
Herniated disks frequently occur between the fifth and sixth and sixth and seventh cervical vertebrae in your neck, between the fourth and fifth vertebrae and the fifth lower back vertebra and the first sacral vertebra in your lower back, according to Susan Hall, author of "Basic Biomechanics." Different herniated disk locations require different exercise strategies.
Causes
Aside from accidents and acute injuries, most herniated disk conditions are caused by poor posture and poor, repetitive movement patterns, according to Dr. Peter Ullrich of Spine-Health.com. These cause your disks to gradually slip out of normal position and pinch a nerve or to reduce their density, causing your vertebrae to rub together.
Prevention
If you experience pain from a herniated disk, you can treatment from a physical therapist or chiropractor who can alleviate the pain and possibly get your disk back to its normal position. After treatment, you should perform corrective exercises to prevent the injury from reoccurring. Anthony Carey, owner of Function First in San Diego, describes corrective exercises as a way to realign your body by teaching it what normal posture and body positions are and to move correctly. You should get corrective exercise programs from your treating professional or a qualified corrective exercise specialist.
Exercise Factors
Ullrich recommends that you avoid high-impact exercises, such as running, jumping and heavy strength training. The exercises you do should place the least pressure or stress upon your spine. A sample exercise is the supine pelvis tilt, which helps strengthen your buttocks and abdominal muscles. The exercises should not just focus on the herniated disk position. If your pelvis is out of alignment or if you shift your weight on one leg and hip more than the other side, it affects your condition. For example, if you tend to shift on your right hip and leg while standing, you can develop a herniated disk that may slip to the left and cause the vertebral space on the left side to decrease.
Warning
Never attempt to prescribe your own back exercises without the supervision and directions from a qualified medical or exercise professional. You can easily worsen your current condition and possibly cause paralysis.
References
- "Pain-Free Program"; Anthony Carey; 2005
- Spine-Health: What's a Herniated Disc, Pinched Nerve, Bulging Disc ...?
- "Basic Biomechanics"; Susan Hall; 2003
