A herniated disc is caused by damage to the cushioning pads located between the bones of your spinal column. As they are compressed between the bones, these pads can push between the lower back discs and press on the nerves of your spinal cord, causing pain. Because of the amount of body weight and stresses placed on your lower back, a herniation often occurs in your lower spine and can often affect your L4 and L5 vertebrae, according to the American Academy of Family Physicians. With exercise, you can help ease this pain by stretching and strengthening your back. Check with your doctor if you suspect you have a herniated disc to ensure that exercises are right for your specific condition.
Abdominal Crunches
These exercises are designed to help strengthen your abdominal muscles to take some of the work off the muscles of your back, hopefully alleviating some of the pain associated with your herniated disc. Begin by lying down on the floor with your knees bent. Cross your arms across your chest and use the muscles of your abdomen to lift your head and shoulders 3 to 6 inches off the floor. Perform eight to 10 repetitions as directed by your doctor.
Prone Upper Back Extension
This exercise helps strengthen the muscles of your lower back. Lie down with your hands together in the small of your back with your palms facing away from your body. Lift your upper body and torso off the ground as high as you can without pain while keeping your eyes looking at the floor. Hold this position for five to 10 seconds and then return to the starting position. Try to perform between eight and 10 of these exercises per set.
Knees To Chest
While the two exercises listed above are chosen to help strengthen your back and abdomen muscles, this exercise is designed to stretch the muscles and bones of your lower back. Lie down on your back with your knees bent and both feet flat on the floor. Reach down with your arms, grab both knees with your hands and pull them gently toward your chest. Hold this stretch for 10 to 15 seconds and return to the starting position. Repeat as directed by your doctor.
Lower Back Flexion
This exercise can be performed while seated, and helps stretch your lower back. Sit down in a chair and place both feet on the floor with your legs spread slightly. Bend over at your waist and reach between your legs to grab the legs of the chair with both hands. Pull with your arms until you feel a stretch in your lower back. Hold this stretch for several seconds and then slowly return to the starting position. Repeat.
