The spinal column is made up of irregularly shaped bones stacked on top of each other with spongy, cartilaginous disks between the bones. When the vertebral disks function properly, they cushion the bones of the spinal column and act as shock absorbers. When the disks don't function properly, they may bulge beyond the spinal bones and compress the nerves that exit the spinal column. When a disk in the lower back bulges, it can lead to a condition known as sciatica. According to the American Academy of Orthopaedic Surgeons, Sciatica is treatable and common non-surgical treatments include anti-inflammatory drugs and exercise.
Bulging Disk Causes
The American Academy of Orthopaedic Surgeons cites age, improper lifting and smoking as risk factors for bulging disks. Excess body weight and repetitive activities also contribute. Weakness in the muscles that support the spine, such as the abdominal and back muscles, is another risk factor. A combination of stretching, resistance and aerobic exercise can help relieve the symptoms and prevent further complications.
Stretching Exercises
Stretching exercises that extend the spine, such as back bends, help relieve the pressure from herniated disks. Spine Universe recommends several stretches that are based on yoga poses, such as the Sphinx and cobra. Yoga has a wide variety of back extension poses, from the standing back bend to kneeling poses such as the camel. With any back extension, you should engage your abs to help stabilize your spine and keep your lower back neutral. Extend your back by pushing your chest forward and up, rather than bending your spine backward, to avoid straining your back muscles. Keep your head neutral, with your ears in line with your shoulders, to avoid injuring your neck.
Resistance Exercises
Resistance exercises use spinal extensions to strengthen the back muscles and stabilizer exercises to condition all core muscles. Spine Universe recommends several stretches that are based on Pilates exercises such as the Superman. Exercises such as the Superman and the plank work the abs and lower back to keep the back straight while balancing on your hands and feet, or hands and knees. Weight machines such as the back extension machine use weights or gravity to strengthen your lower back muscles. You can also use free weights to work your arms and legs. This requires you to engage your core to keep your trunk still during the exercise. Exercises that flex the spine strengthen the abs but may also aggravate a herniated disk. Take care when performing such exercises, and do back extension stretches after.
Aerobic Exercises
Because weight is a contributing factor, aerobic exercise is an important part of your exercise routine by helping you maintain a healthy weight. If you have severe hip pain, concentrate on non-weight-bearing exercises such as water aerobics, hand cycles and seated steppers. For moderate hip pain, consider walking or standing exercises, such as elliptical trainers or stair steppers.
Conclusion
Consult your physician before beginning an exercise program. Always warm up for at least 15 minutes before and spend at least five minutes cooling down after. If you feel sharp pain, tingling or numbness, stop exercising immediately. Consult your physician if your condition worsens.
