A herniated disc is also known as a slipped disk and occurs when the cartilage that cushions the vertebral bones extends beyond the edged of the spinal column. Herniated discs are most common in the lumbar region, due to the mobility of the spine the fact that these bones bear the weight of the torso. If the herniated disc pinches a nerve, you may experience pain at the site of the herniation, numbness or tingling along the path of the nerve or muscle weakness. Therapeutic exercises can relieve pressure on the nerve and herniated disc pain.
Prone Back Extensions
Herniated disks bulge outward from the back of the spine and movements that flex the spine, such as crunches, can aggravate the bulge and cause pain. Back extensions reverse the outward bulge and relieve the pressure on the affected nerves. With prone spine extensions, you lie face down, push your torso off the floor while leaving your hips and legs planted. Spine Universe recommends several movements based on yoga and Pilates poses. With the long-arm extension, based on the cobra, you extend your arms straight down, placing your palms on the ground. With the short-arm extension, based on the sphinx pose, you leave your forearms on the ground and rest on your elbows for a smaller extension. As the muscles become stronger, you can lift your feet or lift your hands and torso with your lower back alone. Lift both arms and feet, to resemble Superman flying, or pump your arms and feet up and down in a swimming motion to strengthen your lower back.
Upright Back Bends
As with the prone back extensions, the upright back bends relieve the pressure on the bulging disc and the associated nerve. These types of exercises require more abdominal strength than prone exercises because you have to use your abs to keep your body stable as you arch your upper body backward. You also have to engage your abs to avoid hyperextending your lower back or falling over. You can perform these exercises standing or kneeling, depending on the condition of your knees or personal preference. With the kneeling back bend, you kneel on the floor, engage your abs and reach back to touch your heels, or calves. With the standing back bend, you stand with your feet at hip width, put your hands on your hips, arch your upper back and look toward the ceiling.
Core Strengthening Exercises
Core strengthening exercises condition the muscles that support the spine and maintain your posture. When the postural muscles are weak, you may use the movement muscles to compensate. Because these muscles are not designed for postural support, you may experience pain in the movement muscles. Additionally, weakness and imbalances in the postural muscles can exaggerate a bulging disk. Core strengthening exercises include spinal stabilizers, such as the plank, where you lie face down and push up to balance all of your weight on your hands and toes. Engage your abs and lower back to make a straight line from your heels to the top of your head. Supine leg presses, such as the bridge, where you lie on your back, press your feet into the floor and lift your hips toward the ceiling, strengthen your lower back, glutes and thighs.
Spinal Twists
Spinal twists are flexibility exercises that stretch the muscles to encourage blood flow and flush wastes from the site of the herniated disc. Twists also help maintain range of motion in the lower back, hips and legs. You can perform a simple twist by lying on your back with your knees bent and both feet flat on the floor, and then letting both knees fall to one side. You can increase the stretch by straightening your lower leg and letting the knee of your upper leg touch the floor.
References
- Medline Plus: Herniated Disks
- MayoClinic.com: Herniated Disk
- “The Art of Massage”; John Harvey Kellogg; 1929
