The disks between the spinal bones are made of cartilage with a gel-like center. If a disk ruptures, the gel in the center bleeds into the surrounding cartilage, causing the edges of the disk to extend beyond the spinal bones and irritate the nerves along the spinal column. This condition -- known as a herniated or slipped disk -- can lead to pain, tingling and numbness along the path of the nerve. According to the Mayo Clinic, herniated disks occur most often in the lower back, but they can also occur in other parts of the spine. Treatments vary depending on severity, but exercise can help relieve the symptoms.
Herniated Disk Causes
Overuse and improper lifting are the most common causes of herniated disks in the lumbar area, or lower back, according to the Mayo Clinic. Injuries and postural deficiencies are common factors in cervical, or neck, herniated disks. Exercises that focus on stretching and strengthening the muscles that support the whole spine can help reduce pain in the neck and hip.
Neck Pain Exercises
Exercises for neck pain focus on correcting posture problems as well as strengthening and stretching the neck muscles, according to Spine Universe. The chin tuck draws the head into proper alignment and lengthens the back of the neck. Shoulder retractions have similar effects by drawing the shoulders back and down to lengthen the neck. Lateral stretches and rotations release all muscles in the neck and help maintain range of motion. The muscles and bones in the neck are delicate, so take care to prevent further injury. If you feel pain or numbness in your shoulder, neck or arms, stop immediately.
Hip Pain Exercises
The American Association of Osteopathic Surgeons recommends exercises that strengthen the core muscles, and stretches that maintain range of motion in the core. There are a large variety of core-strengthening exercises, from gym machines to exercise systems, such as Pilates. The key is to work the back and abs through a range of motion, such as with crunches and back extensions, and perform exercises that engage the muscles to stabilize the spine. Spine stabilizing exercises involve holding the core still while moving the extremities, such as reclining flutter kicks or using your back and abs to stabilize your trunk while doing biceps curls. Stretches, such as the cobra, the standing side stretch and spinal twists, help restore mobility to the core.
Whole-Body Exercises
The Mayo Clinic says excess body weight contributes to herniated lumbar disks. Cartilage does not have a rich blood supply, and the spinal disks are no exception. Whole body exercises, such as aerobic exercise, help maintain a healthy weight and encourage blood flow throughout the body. The type of exercise depends on your pain level. Focus on low-impact exercises, such as walking or water aerobics, or seated exercises, such as cycling.
Conclusion
Contact your physician before beginning an exercise program. Though exercises can help relieve symptoms of herniated disks, some cases may require surgery or other interventions. If you haven't noticed an improvement in your condition, or if your condition worsens, consult your doctor about other options.
Member Comments