A herniated disc occurs when the soft part of a spinal disc leaks or bulges out from its normal spot within the protection of the spinal column. This may cause pain or inflammation when the inner portion gets compressed. Although surgery is an option to correct a herniated disc, several exercises may help to relieve the pain.
The Bridge
Poor core strength can contribute to back injuries, so exercises like the bridge strengthen the core muscles of the back, the abdomen and the buttocks help to prevent injury and help to relieve pain from preexisting injuries. Lie face down on the floor as if you are about to perform a pushup. Bend your elbows to 90 degrees and put your forearms on the floor. Your elbows should be directly below your shoulders. Lift up so that all your weight is on your forearms and your toes. Your back should be straight. Hold this position for as long as possible, starting with 15 to 30 seconds. With time you will be able to hold it for up to one minute. Rest for one minute then repeat.
Low Back Extensions
Lie on your stomach and prop your upper body up by bending your arms to 90 degrees and support your weight with your forearms against the ground. Make the movement slowly and carefully. If pain increases, stop immediately. Hold the extension for five seconds, and gradually increase the duration for 30 seconds each repetition. Try to perform 10 repetitions.
Curlups
Strong abdominal muscles help keep the spine healthy. Building abdominal strength helps with back pain caused by a herniated disc, and may help to prevent future herniations. Lie on the floor with your knees bent and your arms crossed against your chest. Tilt your pelvis to flatten your back to the floor. Curl up by lifting the upper body off the floor up towards your knees. Hold for three to four seconds, then slowly return to the starting position. Aim for two sets of 10 repetitions at first, then increase as strength and ability improves. Make sure you keep your neck neutral -- pretend you are holding an apple between your chin and your chest throughout the move. This will ensure proper head and neck position.
Caution
Never perform any exercises for a herniated disc without first consulting your health care professional. Most herniated disc patients have physical therapists to aid in recovery, and the therapist will have recommendations for the best exercises to perform. Follow his or her instructions on frequency as well as the duration of exercise. Go slowly and stop if the pain worsens.
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