A pinched nerve occurs when excessive pressure is placed on a nerve by adjoining tissues --- resulting in pain, tingling, numbness or weakness. Consequently, when you have a herniated disc or bulge outside normal perimeters, "it is not the disc space itself that hurts, but rather the disc herniation is pinching a nerve in the spine," according to Spine-health.com. Both occurrences radiate more commonly in the lower back because it bears the brunt of movement and pressure throughout the day. By performing a few tension-diminishing exercises, chronic discomfort can be alleviated.
Abdominal Exercises
More often than not, back pain is due to a build-up of tension from overcompensation for weak abdominal muscles. Strengthening core-stabilizing muscles reinforces your spine's effectiveness in protecting the nervous system as well as maintaining proper body alignment. Exercises such as bicycle crunches, side crunches, toe touches and Russian twists all provide dynamic movement that engages and strengthens the rectus abdominis. Likewise, the side lift, plank and superman establish spinal support by placing the torso in static holds.
Yoga/Stretching
Yoga has a very therapeutic effect on the spinal column and surrounding muscles. Deep nasal breathing throughout a yoga routine increases internal body temperature which allows muscle tissue to be more pliable and less apt to seize. Many yoga poses are held for a period of time producing strength as well as flexibility. Downward facing dog, the boat pose and cat/cow are stabilizing movements that engage the abdomen and back simultaneously thus encouraging muscle balance.
Pilates
Originally used for rehabilitative purposes, Pilates is specifically designed to build strength and increase control of the body. By recruiting the torso's entire central area, exercises like the roll up, double leg stretch, the teaser and the swan dive lead to aesthetic and functional symmetry. Furthermore, engaging Pilates on a regular basis results in an elongation of the muscles, better spinal alignment and improved posture.
Swimming
Weight-bearing exercises can be difficult when dealing with back pain and trying to maintain good health. Swimming allows you to get a full body workout while sparing your joints and vertebrae any further stress. The fluid motion of propelling yourself through the water engages your torso continuously, as you try to maintain buoyancy.
Prevention/Solution
Prevention is the key to back health and pain-free movement. Maintaining good posture, proper lifting techniques and avoiding excessive weight gain helps your body to stave off spinal discomfort. In addition, regular exercise will enhance core stability, abdominal strength and reduce compression on the vertebral column.
