The discs between your spinal bones support and cushion your spine as you twist and bend. Inside these discs lies a gel-like material called nucleus pulposus. If your disc is injured, this material can come out of the disc, pressing against delicate nerves in your spine. This often-painful condition is known as disc herniation. If you experience this condition, you can perform physical therapy exercises to support the spine, reducing herniated disc symptoms.
Before Beginning
If you have been diagnosed with a herniated disc, speak to your physician before beginning a spinal stabilization exercise program. Your physician may recommend certain exercises that can benefit your spine and demonstrate proper neutral spine position. This is accomplished by tucking the pelvis in slightly to reduce pressure on the herniated disc, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. The spinal stabilization program will emphasize strength and flexibility in the spine while emphasizing proper posture.
Cobra Pose
The cobra pose from Spine-Health is a yoga pose that opens up the spinal canal. To perform, lie on your stomach with your hands at your shoulders, palms on the floor. Slowly push against the floor to rise up, lifting only the upper body off the floor. Your hips should remain on the floor and your shoulders should not rise up at the ears. Do not tighten your lower back as you rise up. Hold for 10 to 15 seconds, then lower to the ground. Repeat two times.
Dead Bug
This exercise works your abdominal muscles while requiring your spine stabilizer muscles to hold the torso and back still, according to Spine Doctor. Lie on your back and lift your bent legs off the ground. Your thighs should make a straight line with your hips and your lower legs should bend to make a 90-degree angle with your thighs. Hold your arms straight out in front of you, then reach your right arm back as you lower your left leg to the ground. Return to your starting position then alternate your arms and legs. If needed, place a folded towel underneath your buttocks for support. Repeat 20 times.
Bridge Progression
This exercise builds strength in your lower back to support and stabilize the muscles, according to Spine-Health. Lie on your back with your feet flat on the floor. Straighten your arms beside you with your palms on the floor. Slowly lift your pelvis to create a straight line from your shoulders to your knees. Hold for 10 to 15 seconds. As you build strength, increase the intensity of the exercise by lifting up on your toes as you lift the pelvis.
References
- Spine-Health: Exercise for Sciatica from a Herniated Disc
- SpineUniverse: What Is a Herniated Disc?
- Nicholas Institute of Sports Medicine and Athletic Trauma: Low Back Pain and Lumbar Stabilization Exercises
- Spine Doctor: Exercise Therapy
- Kaiser Permanente: Lumbar Stabilization Exercises
- Spine-Health: Lumbar Stabilization Exercises
