Physical therapy and exercises you perform at home are a common part of the treatment plan for a herniated disc. ClevelandClinic.org notes that in many cases, a combination of rest, anti-inflammatory medications and exercise is enough to allow the disc to heal on its own, eliminating the need for corrective surgery. Although the exercise portion of at-home treatment is essential for recovery, to avoid further aggravating this condition, you need to make sure the exercises you perform are safe for a herniated disc.
Exercise Objectives
The main objectives of physical therapy exercise for a herniated disc, also called a ruptured or slipped disc, is to relieve pressure on the nerves that make this condition so painful, increase muscle strength and flexibility, and improve blood flow to the disc area. It usually takes about six weeks for exercises to have an effect and allow you to return to your normal daily activities, according to ClevelandClinic.org.
Types
Mayfield Clinic of Cincinnati, Ohio identifies strengthening, stretching and aerobic exercise as safe exercise types for your recovery plan as well as after your recovery to help keep your back strong and prevent reinjuries. Strengthening exercises work on muscles in your back and abdomen to help stabilize your spine, promote good posture and give you the strength to lift properly. Stretching exercises increase muscle flexibility and help to remove pressure from your joints. Aerobics improve the functioning of your heart and lungs and also improve blood flow.
Strengthening
You can lie down to complete most strengthening exercises. Two examples Mayfield Clinic provides include upper-ab curl ups and the prone trunk raise. To perform the upper-ab curl up, lie down with your arms at your sides and knees bent. Then, tilt your pelvis to flatten your back and raise your shoulders and head until your shoulder blades clear the floor. Hold this position for five to 10 seconds and repeat 10 times. To perform the prone trunk raise, lie face down with your arms beside your body. Tighten your buttock muscles and lift your head and shoulders straight up, as high as you can go without feeling pain. Hold your position for five to 10 seconds and repeat 10 times.
Stretching
In addition to specific exercises, SpineUniverse.com suggests you try programs such as yoga and Pilates to increase muscle flexibility and relieve pain. When you do stretching exercises, Mayfield Clinic reminds you to stretch slowly and refrain from jerky or bouncing movements. Two examples of good stretching exercises, advises Mayfield Clinic, are the hamstring stretch and the quadriceps stretch. To perform the hamstring stretch, lie on your back and bend your knees. Raise one leg, and while supporting the back of your thigh with your hands, try to straighten your knee until you start to feel a stretching sensation. Hold this position for 20 to 30 seconds, and then repeat two or three more times. Repeat this exercise with your other leg. To perform the quadriceps stretch, stand up and place your hand on an object, such as the wall, for balance. Bend one leg and bring your foot up behind your thigh. Grab the top of your foot and pull it toward your buttock until you feel a stretching sensation in front of your thigh. Hold this position for 20 to 30 seconds, and then repeat two to three times for each leg.
Aerobics
Aerobic exercises require a bit more forethought, as many involve movements that can aggravate, rather than alleviate pain and pressure on your disc. SpineUniverse.com recommends including only moderately intense aerobic activities such as walking, biking and swimming. Although you should check with your doctor and begin an aerobic exercise program slowly, Mayfield Clinic suggests working up to a point where your routine consists of five minutes of warm-up stretching activities, 20 to 60 minutes of aerobics and another five to 10 minutes of stretching and slower activity cool down exercises.
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