Your spinal column consists of nerves, spinal bones and discs that cushion the bones, allowing you to bend, twist and lean back. If you experience a herniated disc, the material between your spinal bones has slipped out slightly, placing added strain on your spinal nerves. This can cause pain both in the lower back and down the legs. This pain can be intense or aching and regular exercise can help to reduce the strain placed on your back. Before you begin any exercise program, you should first receive approval from your physician to ensure your back is in good enough health.
Standing Backward Bend
This exercise can be performed almost anywhere and helps to relieve stress and tension placed on your back. Begin in a standing position with your feet shoulder width apart. Place your hands on your hips and tuck your pelvis under. Slowly and gently lean back toward the wall behind you, looking up slightly with your head. Stop when you feel a stretch in your lower back. Maintain this position for 10 to 15 seconds, then release the stretch. Repeat two to three times.
Upper Body Lift
This exercise can be performed when you first wake up in the morning to relieve back pain. Lie on your stomach and place a small pillow underneath your stomach. Place your hands together behind your back. Use your lower back to lift your torso off the floor. Look down at the floor, keeping the chin slightly tucked as you hold the position for five to eight seconds. Relax the stretch. Rest for 15 seconds, then perform three to four additional repetitions.
Abdominal Crunches
Abdominal crunches help to strengthen the core muscles, which can reduce the pressure on your lower back and spine. Lie on your back with your arms either crossed over your chest or interlaced behind your head. Contract the stomach muscles to lift your shoulders off the floor. Keep your eyes looking up to avoid straining your neck. Keep your lower back on the floor and hold this position for two to three seconds. Lower down slowly, rest for two to three seconds, then repeat eight to 10 times.
Leg Raise
This exercise helps to strengthen your lower back by stabilizing the lower back while you raise the legs. Lie on your back with your feet flat on the floor. Extend your left leg, keeping the foot flexed or pointed -- whichever is more comfortable for you. Slowly lift your leg off the floor, between 6 and 8 inches off the ground. Hold this position for three to five seconds, then lower the leg to return to your starting position. Repeat this exercise eight to 10 times. Put the left leg on the floor, then extend your right leg to repeat the exercise on the opposite leg.
