A herniated disc occurs when one of your spinal discs slips out of place and presses on the nerves of your spinal cord. While this can occur at any place on your spinal cord, it is most common on the lumbar, or lower portion of the spine. This can cause great pain in the lower back that radiates all the way to your legs and/or arms. Exercises can help to relieve this pain because it can relieve muscle tension and open up the spinal canal to relieve nerve pain due to spinal disc herniation.
Elbow Rise
This exercise is best performed when you are experiencing a herniated disc pain flare-up because it requires minimal movement, yet is effective in reducing pain. To perform, lie on your stomach with your legs extended behind you. Lift your upper back slightly to put your elbows and forearms on the floor. Lean your head slightly back to feel the stretch down your spinal column. Hold this position for 10 to 15 seconds, then release the stretch. Repeat three to five times.
Leg Raise
The leg raise exercise helps to strengthen the lower back and abdominals, which can reduce pain and discomfort related to disc herniation. To perform, lie on your back with a pillow under your head and upper back for support. Extend your left leg and place your right foot on the floor. Flex the left foot and raise it 6 to 8 inches off the ground. Try to keep the body as still as possible, focusing on using the lower back, buttocks and leg muscles to lift the leg. Hold at the top of the position for 3 to 5 seconds, then lower to return to your starting position. Repeat on this side 10 times, then perform on the opposite leg.
Back Lift
This exercise helps to strengthen the lower back, which can help to concentrate nerve dysfunction in the lower back. Lie on your stomach with a pillow placed under your pelvis and abdomen for added support. Interlace your hands behind your back and extend your legs behind you. Concentrate on the muscles in your lower back as you lift the upper body off the ground. Hold this position for 3 to 5 seconds, then lower the body to return to your starting position. Repeat this exercise three to five times.
Downward-facing Dog
Downward-facing Dog is a common yoga pose that helps to stretch the entire spinal column. Start with your feet hip-width apart and bend forward at your waist. Place your palms on the floor to create an upside-down "V" with your body. Feel the stretch along your spine as your head looks toward the floor. Hold this position for 10 to 15 seconds, then push off with the hands to return to your starting position. Repeat this exercise three times and throughout the day when you experience stress and tension in the back.
