Herniated or bulging discs in your neck or back can be treated with therapeutic exercise. Due to the delicate nature of a neck or back injury, these exercises are typically focused on maintaining full range of motion in the vertebral joints. Speak to your doctor for more information on proper exercise technique and options before trying exercises of any kind to treat a neck or back injury.
Identification
A herniated disc, also referred to as a bulging or slipped disc, occurs when a small portion of your vertebrae cartilage is pushed out of alignment in your spine. This condition is usually the result of direct trauma to the spinal column and can cause nerve irritation or pain. In extreme cases, numbness of the arms or legs may result due to increased pressure on associated nerves stemming from the spinal cord.
Pelvic Tilt
Begin this exercise by lying on a flat, smooth surface with your knees bent and feet flat on your chosen surface. Next, push the small of your back into the floor using your lower abdominal muscles and buttocks. Hold this position for a few seconds before slowly releasing the hold and returning to starting position. Focus on proper form and do not hold your breath during any exercise.
Hip Rolling
Start the next exercise by again lying on your back with your knees bent and feet flat on your chosen surface. Cross your arms over your chest and turn your upper body to the right as you turn both knees to the left simultaneously. Allow your back and knees to relax during this movement in order to feel a strong but comfortable stretch throughout your back. Hold this position for a few seconds before rotating your body back to starting position. Repeat this movement to the opposite side.
Curls
Begin the curl-up back exercise by lying flat on your back on a smooth surface with your knees bent and feet flat on your chosen surface. Push your pelvis into the floor using your abdominal and buttocks muscles. Reach your arms in front of your body so that you upper body begins to curl. Fold your arms across your chest and bring your chin down towards your arms. Hold this position for a few seconds before slowly lowering your body back to starting position.
Considerations
In addition to therapeutic exercise, practicing good posture is another method to consider in preventing or treating a herniated disc. Taking precaution throughout your day and focusing on good posture when lifting and carrying objects, standing for prolonged periods, or sitting at your desk can be helpful in back trauma prevention, reports FamilyDoctor.org, the website of the American Academy of Family Physicians. Speak to a licensed physical therapist or your doctor for more tips on good posture.
