Spinal vertebrae are cushioned by discs of connective tissue acting as shock absorbers. They can be damaged by injury, disease or wear and tear, causing unequal pressure on the disc, which then protrudes, usually toward the back, putting pressure on nerves. A herniated disc in the neck can cause pain, weakness or numbness in the shoulders or arms. In the low back, it causes sciatica with symptoms in the low back, buttocks and legs.
Causes
One episode of excessive strain or an injury can cause a herniated disc. For instance, if you bend over, putting uneven pressure on the discs in your spine, then a sudden strain such as lifting a heavy item can cause the disc to rupture or bulge. However, it also can happen as a part of the natural aging process, with discs breaking down over time from wear and tear. Eventually, even a minor strain or twist can cause disc herniation.
Value of Exercise
People who exercise regularly have healthier spines, according to the University of Maryland Spine Program. Strengthening the muscles that support the spine, especially the extensors, can reduce your risk of re-injuring your spine. Strengthening your abdominal muscles and your arms and legs reduces strain on your back. Stretching helps to maintain flexibility in all the muscles that support the spine. Weight-bearing exercises strengthen your bones, reducing the risk of compression fractures, which can cause herniated discs. Aerobic exercise helps to reduce pain while your herniated disc heals.
Centralizing the Disc
Balancing your posture can help move the disc material back to the center of the vertebrae. It won't help restore the nucleus lost in a rupture, but it will help a bulging or herniated disc rehabilitate. According to Richard Stockton College Athletic Training, strengthening and stretching the extensor muscles in your back is important with a herniated disc protruding toward the rear. An anterior herniation benefits from strengthening the flexor muscles of the spine. You need to balance all the muscles around the spine so that pressure on the disc equalizes and it isn't pinched out toward one side or the other.
Strengthening the Back Extensors
To strengthen the extensors, which can be weaker in people with low back pain, start with prone upper body lifts. Lie on your stomach with your legs straight. Prop up your upper body on your elbows, keeping the pelvis on the floor and holding your head upright. Hold for five seconds and try to repeat 10 times. Gradually, work up to holding the position for 30 seconds. When you can do this comfortably, use your hands to push your upper body off the floor, keeping your pelvis on the floor. Hold for one second, repeat 10 times. As your pain decreases and you become more mobile, your doctor will recommend exercises to strengthen your back and balance the vertebrae.
References
- University of Maryland Spine Program: A Patient's Guide to Herniated Thoracic Disc
- University of Maryland Spine Program: A Patient's Guide to Herniated Lumbar Disc
- Richard Stockton College Athletic Training; Bulging/Herniated Intervertebral Discs; Doug Wallace
- University Speciality Clinics: Herniated Disc
- Spine-Health: Exercise for Sciatica From a Herniated Disc: Ron S. Miller, 2010
