Lifting, pulling, bending or twisting are the most common movements associated with a herniated disc. If you have a herniated disc, you may be experiencing back pain, or pain that travels down your leg, sciatica. An exercise ball is a functional tool that may be used in the prevention of and alleviation of pain from a herniated disc.
Exercise Ball
An exercise ball can also be known as a stability ball, fitness ball, therapy ball or Swiss ball. You may have seen these large, colorful balls at a fitness center. You can use a ball at a gym or at home to strengthen your abdominal muscles, improve your posture and improve strength in your back. Proper size is important. You can determine proper fit by sitting on top of a ball. In this position, your hips and knees should be bent at 90 degree angles. If your hips are higher than your knees, you need a smaller ball. If your hips are lower than your knees, you require a larger ball.
Herniated Discs
Another name for a herniated disc is slipped. This is defined when the jelly substance in center of the disc pushes out and presses against the nerves of your spinal canal. This pressure results in pain. Your pain may be in your back or your legs depending on where along the spinal column you have the herniated disc. Back pain may come and go or be a constant sensation.
Recommendations
To alleviate back pain, the American Academy of Orthopaedic Surgeons recommends exercises that restore motion and strength. Spine health suggests sitting on the ball and slowly rocking your pelvis back and forth. Your stomach muscles contract to tilt your pelvis forward and flatten your back. Follow that by pressing your pelvis backward and returning your back to a neutral position.
Aerobic Exercise
AAOS recommends aerobic exercise, and proper posture for the prevention of a herniated disc. You can get an aerobic workout with an exercise ball. Bouncing on the ball will elevate your heart rate and help keep your spine in alignment. This exercise can be performed 10 to 15 minutes at a time for a beginner. You can increase your time to 30 minutes as your ability improves.
Strength Training
Strengthening the muscles in your stomach will help to support your aching back. You can do this by sitting on top of the exercise ball and then walking your feet forward as your back rests against the ball. Hold in this position and press your hips toward the ceiling and then walk your feet back to return to sitting on the ball.
When your pain subsides, you can strengthen your back muscles to prevent future painful episodes. An exercise ball can be used to strengthen your back by placing it underneath your stomach and straightening your legs so that your feet remain in contact with the floor. Place your hands on the ball to provide support. Perform this exercise by lifting your chest off the ball, holding for three seconds and releasing.
