A herniated disc, also known as a slipped disc or a ruptured disc, occurs when one of the discs between the vertebrae of your spine is injured. The discs act as shock absorbers to protect and add flexibility to your spine. Exercises for a herniated disc can help to lessen the pain you may be experiencing and can help strengthen your back against future injuries.
Causes
As you get older, you are more at risk of getting a herniated disc. The discs of your spine contain a fluid that keeps them flexible. As you get older, the fluid begins to dry up, making the discs less flexible and more susceptible to injury. Some causes of a herniated disc can be improperly lifting heavy objects, smoking, being overweight or repetitive strenuous exercises. A disc herniates when the nucleus of the disc pushes out over the edge of it. It then compresses on your spine, putting pressure on your nerve endings, which causes pain.
Hamstring Stretch
While lying on your back, bend at the knees and press your lower back to the floor. Place your hands behind your knees and stretch one leg toward your chest, feeling the stretch on your spine. Hold for a few seconds, then gently lower your leg to the starting position. Repeat with the other leg for a total of 10 times with each leg. This exercise will strengthen the hamstring muscles in the back of your thighs, which can result in better support for your back.
Leg and Arm Lift
This is a challenging exercise that may require some practice and skill before you will be able to perform it correctly. Lie on your abdomen with your hands clasped behind your back. Lift your upper torso while keeping your eyes on the floor. Hold this position for five seconds, then lower your torso while raising one arm and a leg on the opposite side of your body. Hold this position for five seconds. Do two sets of 10, alternating your arms and legs. This stretch exercise will strengthen both your abdominal and leg muscles for better back support.
Aerobics And Walking
Low-impact aerobics and brisk walking will strengthen your legs and abdomen so they can better support your back, resulting in less pain. Start walking short distances, slowly increasing up to three miles. Water exercises such as swimming are beneficial because they have the added benefit of resistance and support while working out. Always consult your doctor before starting any exercise regimen.
