A herniated disc in the spine is often a painful condition. Your first inclination may be to rest your back by staying off your feet. But after an initial period of rest -- usually 24 to 48 hours -- many patients can begin performing exercises that will strengthen the back and increase range of motion, according to Dr. Peter Ullrich of the NeuroSpine Center of Wisconsin.
Function
To increase your range of motion, you should do stretching exercises. According to Spine-Health.com, exercises like bridges, ab crunches, neck raises and leg lifts -- single and double -- will help relieve pain and improve your day-to-day functioning.
To perform the bridge, lie on your back and place your hands under your hips, then lift your hips up. Hold this position for three seconds, then go back to the starting position. When doing the neck raise, lie on your back and bend your knees so your feet are flat on the floor. Place your hands behind your head and lift your neck six inches. For leg lifts, lie on the floor and place your hands at your sides. Pick both legs up about 8 inches and hold the lift for three seconds before you return to the starting position.
Strength Training
Strength-training exercises are vital to help you increase your quality of life and start living with less pain as a result of your back injury. By strengthening the muscles around the herniated disc, you can make up the deficit created by the injury. Among the most effective strength-building exercises are arm curls performed while you're seated on an exercise ball. Finding and holding your balance point on the ball is a good exercise in itself. Maintaining your balance while curling light weights -- often less than 10 lbs. -- will help you slowly build strength.
Trampoline
When you have a herniated or bulging disc, you may suspect that one of the worst things you could do is to jump up and down on a trampoline -- and you would be correct. But you can build significant strength in your lower back by simply standing on a small trampoline. Doing so forces your body to use muscles that help you stay balanced. This will warm up these supportive muscles and allow you to function without pain. The website HealYourBulgingDisc.com recommends standing on a trampoline for five minutes a day.
General Conditioning
To give yourself the best chance to recover from a herniated disc, you need to keep yourself in the best possible condition. Gentle cardiovascular exercise three or more times a week will help you burn calories and lose weight. This will ease the burden on the discs in your spine. Swimming is a gentle exercise that will not put any stress on your spine, and walking is safe as well.
Warning
Consult with your doctor before beginning any exercise program for a bulging disc problem. Your orthopedist may want you to perform certain exercises and avoid others. He may suggest that you work with a licensed physical therapist who will prepare a list of exercises and show you how to do them properly.
