The human spine contains soft, rubbery disks located between the 26 bones of the vertebrae. These disks cushion the vertebrae, enable flexibility in the back and act as shock absorbers, notes the American Academy of Orthopaedic Surgeons. A herniated disk occurs when a disk ruptures or the nucleus is pushed out to the spinal canal, adding pressure to the nerves and resulting in numbness, pain or weakness in one or both of the legs. Specific exercises may be recommended by your physical therapist to increase flexibility in the back, strengthen back muscles, and alleviate the associated pain and discomfort.
Pelvic Tilt
Symptoms commonly associated with a herniated disk include muscles spasms and pain in the back, notes My-physical-therapy-coach.com. A pelvic tilt is recommended by "The New York Times" to alleviate muscle tension in lower back due to a herniated disk. To perform this exercise, lie on your back and bend both knees with your feet flat against the floor. Contract your abdomen and buttocks so that they tilt slightly forward. Press your lower back against the floor and hold this position for a second. Repeat this exercise eight to 10 times and gradually increase the time to five seconds.
Lumbar Flexion
Lumbar flexion is a stretching exercise recommended by My-physical-therapy-coach.com to increase flexibility and the range of motion in your back as well as reduce the pain due to a herniated disk. Begin this exercise by lying on your back with both legs extended in front of you. Bend your hip to one side of your body and bring one knee toward your chest. Use both hands to grasp the knee and ensure that your other leg remains flat on the floor. Hold this stretch for five to 10 seconds and return your leg to the starting position. Repeat this stretch on your opposite knee.
Upper Back Extension
A herniated disk can compress the sciatic nerve, causing pain to radiate from the sciatic nerve to the legs, notes Spine-Health.com. Upper back extension is an exercise that will strengthen the back muscles, reduce muscles spasms in the back due to a herniated disk, and alleviate leg and back pain. Begin this exercise by lying on your back and extending both legs in front you. Place both hands behind your head, tighten your abdominal muscles, and slowly lift your upper body from the floor. Hold this position for five seconds and return to the starting position. Repeat this exercise eight to 10 times and gradually increase your time to 20 seconds.
Partial Situp
A partial situp is an exercise recommended by My-physical-therapy-coach.com to strengthen back muscles and decrease the intensity of the pain caused by a herniated disk. Begin this exercise by lying on your back and extending both legs. Place both hands on your thighs and bring your chin toward your chest. Raise your upper body until you touch the top of your knees and hold this position for 15 seconds. Return to the starting position and repeat as many times as desired.
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