Lumbar disc herniations are very common, according to Anthony Luke and C. Benjamin Ma, writing in "Current Medical Diagnosis and Treatment." While there are many treatment options for someone with a herniated disc, strengthening and stretching exercises play a role in all treatment plans. That said, if you are experiencing pain you think may be due to a herniated disc, you should speak to your doctor -- your pain may be coming from a herniated disc, but it may be coming from something more serious, and if a more complete workup is needed, your doctor will know where to start.
About Herniated Discs
A herniated disc occurs when, as a result of degeneration, age, trauma, or a combination of these, one of your intervertebral discs -- the impact-absorbing cushions between each of your vertebrae -- collapses and protrudes into your spinal cord. This protrusion can impinge on nerves and cause significant pain, loss of sensation, or loss of muscle function. Sharp, stabbing hip pain can occur with a herniated disc; another common symptom is pain that radiates down the back of your leg.
Treatment Options
Treatment for a herniated disc typically proceeds in a stepwise fashion, with more conservative approaches such as rest and non-steroidal anti-inflammatories followed by physical therapy tried first. If these fail, stronger medications may be used, in pill or injectable form. Failing success with these methods, surgery may provide some benefit. However, the majority of people with herniated discs get better with time, rest, and physical therapy.
Strengthening Exercises for a Herniated Disc
A weak back -- especially in opposition to strong abdominal muscles -- can contribute to disc herniation. Developing a strong back is, therefore, more of a tool to prevent disc herniation and less of a tool to cure it. However, if you've got weak back muscles, most physical therapists will recommend back-strengthening exercises as part of a rehabilitation plan. According to the New York Times, these might include back-specific exercises such as pelvic lifts, as well as general low-impact aerobic exercise such as walking or swimming. If your abdomen is weak as well, this could also be contributing to your herniated disc, and in this case, sit-ups would be beneficial.
Stetching Exercises for a Herniated Disc
It's important to maintain back flexibility, especially as you proceed through the recovery process. There are a variety of stretching exercises you can do to maintain flexibility, including laying on your back with your knees bent and slowly lowering both knees, together, from side to side. You can also try laying on your back and pulling first one knee, then the other, into your chest. In both of these cases, stretches should be held for 20-30 seconds and repeated several times per side.
Exercise Safety
Strengthening and stretching exercises have the potential to help you recover faster and stay healthier longer after a herniated disc. However, if the exercises you do are causing you back pain or are causing other symptoms of a herniated disc to recur, you should stop; pain, in this case, is your body's way of telling you that you're doing more harm than good. In any event, you should speak to a doctor and a good physical therapist before undertaking a rehabilitation program on your own.
References
- "Current Medical Diagnosis and Treatment"; Stephen J. McPhee and Maxine A. Papadakis (editors); 2009
- The New York Times Health Guide: Herniated Disc
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