A posterior or central herniated disc results in the middle portion of your spinal disk bulging out of your spine, according to Duke Orthopaedics. Because the spine consists of disks and delicate nerves that control sensations in your body, a bulging disk can press on your nerves, causing intense pain. Posterior herniated disks most commonly occur in your lower back, resulting in pain in your back and legs. If your herniated disk isn't severe, your physician may recommend therapeutic stretching and strengthening exercises to minimize pain and stabilize the back.
Swimming, Water Aerobics, Biking, Walking
Low-impact aerobics help strengthen the back muscles but don't involve impact that places strain on the back. These exercises can be performed three to five times per week for 30 minutes or more, depending upon your overall health and pain related to your herniated disk. Swimming and water aerobics are considered especially good exercises because the water supports your body yet strengthens your muscles, according to Healthcentral.com. Other good low-impact exercises include biking and walking.
Cobra
This therapeutic stretch from Spine-Health helps target lower back muscles. Lie on your stomach with your palms on the floor beside your shoulders. Slowly push against your hands to raise your upper body away from the ground. Your hips should remain on the floor. Look straight ahead and keep your shoulders down, feeling the stretch in your lower back. Your back should not feel strained; cease performing the exercise if it does. Hold for eight to 10 seconds, then lower your body to the ground. For a modification of this stretch, place your elbows on the ground instead of the palms. This lets you stretch the back without creating as much of an arch. Repeat three to five times.
Swimming-like Exercise on the Ground
This Pilates exercise from Spine-Health lets you stretch your back muscles and strengthen the stabilizing muscles of your back. Lie on your stomach with your arms outstretched in front of you. Look down at the ground and lift your head slightly off the floor. Lift your right arm and your left leg off the ground. As you lower them, begin to lift your left arm and right leg off the ground. You'll feel as if you are paddling. Continue the exercise for 20 repetitions, working to create a fluid movement while alternating legs and arms.
