Tough yet spongy disks cushion the bones in your spinal column. If a disc slips even slightly out of place, it can put pressure on nearby nerves, causing pain and numbness. When this condition occurs in the lower back or legs, it is known as a lumbar herniated disk. Your lumbar region represents the five lower vertebrae of your spine. You can perform regular exercises to strengthen the muscles around the spine, which will provide stability. Flexibility exercises also are beneficial in reducing inflammation and maintaining range of motion.
Backward Bend
You can perform the backward bend several times throughout the day to encourage greater flexibility in the spine. Stand with your feet shoulder-width apart. Place your hands on the sides of your waist and arch to lean back slightly. Look up and focus your eyes on a mark on the ceiling. Hold this stretch for 10 to 15 seconds, then stand up straight. Rest and repeat two times.
Pelvic Tilt
The pelvic tilt exercise helps to reduce tightness in your lower back and can strengthen the abdominal and buttock muscles, which helps to stabilize your spine. Lie on your back with your feet flat on the floor. Your feet should be slightly separated, about hip-width apart. Use your buttocks and abdominal muscles to lift your pelvis off the ground. Leave your shoulder blades on the floor; your body should create a straight line from your knees to your shoulder blades. If this is too difficult, lift only your pelvis, leaving your lower back on the ground. Hold for 10 to 15 seconds, then lower back down.
Lying on Ball
This exercise involves the use of a large exercise or Swiss ball as an assistive device. To perform, lie on your stomach on the exercise ball. Place your arms in front of you on the floor for balance. Your toes also can be on the floor for balance. Try to maintain a straight line from your buttocks to your neck. Your head can look forward. Slowly lift your right arm to shoulder height or above your head. Lower the arm. Lift the other arm. Now bend one knee to lift your calf in the air, reaching toward your buttocks. Lower this leg and repeat on the opposite leg. Continue alternating in this pattern until you have performed 10 repetitions.
Modified Crunch
This exercise strengthens the core muscles -- your lower back and abdominal muscles. Lie on your back with your feet flat on the floor. Cross your arms over your body and use your abdominal muscles to lift your body up, raising your shoulders and head off the floor. Hold this position for three to five seconds, then release to lower back to the ground. Repeat five times.
