A ruptured disk, also called a herniated disk or slipped disk, occurs when two bones in your spine press on surrounding nerves. A ruptured disk most commonly occurs in the lower part, or lumbar spine, but can also occur at the top of the spine. A ruptured disk can develop naturally with age as your spine weakens. Symptoms include pain in your back and legs, which can worsen with exercise and improve when you rest.
Helpful Exercises
Even though exercise may seem to exacerbate your symptoms at first, certain types of activity, especially in the long run, can be beneficial. One of the first nonsurgical approaches to treating a ruptured disk, according to a Spine-Health article by Dr. Peter Ullrich, Jr., is exercise. Recommended activities range from low back muscle strengthening exercises such as upper back extensions to abdominal muscle strengthening exercises like curlups, Also, doing highly controlled bending exercises, bending forward and to the sides, can strengthen the muscles in your back and stomach. Strengthening these core muscles helps ease pain and pressure from a ruptured disk.
What to Avoid
You should avoid high impact exercises and activities that involve forcefully striking the ground, which puts pressure on your back. Walking, riding on a stationary bike and swimming could help relieve symptoms because they do not apply force, unlike activities like jogging, basketball and jumping rope. Certain neck exercises, like excessive neck extensions, should be avoided if you have a bulging disk in your cervical spine, or upper spine near your neck.
Physical Therapy
If pain from a ruptured disk persists past three to four weeks, your doctor may suggest working with a physical therapist. A physical therapist is a specially qualified and licensed professional trained to treat people with all types of musculoskeletal problems and health conditions, illnesses and injuries that limit an individual's ability to function normally. Your physical therapist will teach you exercises designed to reduce pain from a ruptured disk. Just as importantly, she will demonstrate proper posture and form. Doing an exercise incorrectly, slouching, leaning or favoring one leg over another can put pressure on nerves rather than strengthen core muscles. When done correctly, your exercise regimen will build back and abdominal muscles, which will then absorb spinal stressors.
Prevention
Daily activities that you can perform to prevent symptoms include starting each day by lying on your belly with your legs fully extended. Prop your upper body up onto your elbows just a few inches, being sure not to strain your lower back. Stay in this position for up to 30 seconds and repeat several times a day. When you pick items up, bend at your knees rather than your hips. If your legs are week, you may be uncomfortable doing this move at first, but by practicing lunges and squats, you can strengthen your legs. After a few days of bending from the knees, you may start to notice less pain in your back. When you're seated, keep your shoulders back, your spine straight and belly tight.
References
- FamilyDoctor.org: Herniated Disk: What it is and What You Can Do
- New York Times: Herniated Disk Exercise and Physical Therapy
- MayoClinic.com: Herniated Disk Treatments and Drugs
- Academy of Functional Exercise Medicine: Herniated Discs, Degenerating Discs and Sciatica
- Spine-Health: Good Posture Helps Reduce Back Pain
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