Spinal disks are rubbery, soft cushions located between the bones in the vertebrae. They act as shock absorbers and allow flexibility in the back. A herniated disk refers to a spinal disk that bulges out or slips out of place. Most common in the lower back, it is often caused by strenuous activity, improper lifting, excessive body weight or age related damage, known as disk degeneration. A slipped disk can irritate or compress a nearby nerve, resulting in pain, numbness or weakness in one or both of the legs, notes the American Association of Orthopaedic Surgeons. Your doctor or physical therapist may recommend stretching and strengthening exercises to reduce the pain and discomfort and restore mobility.
Curlup
Strengthening your core and abdominal muscles is an essential part of strengthening your back. Curlsup are recommended to strengthen the abdominal muscles, strengthen your back, restore flexibility and mobility in your lower back and reduce the pain and discomfort due to a herniated disk. Begin by lying on your back and bending your knee. Plant your feet on the floor and cross both arms over your chest. Tilt your pelvis so that your back is flattened and proceed to perform a curl-up. Ensure that your pelvis and hips remain flat against the floor and extend your shoulders and head away from the floor. Hold this position for 2 to 4 seconds and then return to the starting position. Repeat a curlup 10 times and perform two repetitions per day of this exercise.
Pelvic Tilt
A pelvic tilt is a lower back exercise recommended by New York Times Health Guides to strengthen your abdomen and lower back, enhance flexibility in the hips, and restore mobility in your lower back. Begin by lying on your back with both knees bent. Plant both feet on the floor and tighten your abdominal and gluteus muscles. Tip your buttocks and abdomen slightly upward by contracting them and press your lower back into the floor. Hold this tilt for 1 second and then relax. Repeat this exercise 10 more times and gradually increase your hold time to 5 seconds.
Extension Exercise
A herniated disk may add pressure to the sciatic nerve resulting in sciatica. The sciatic nerve begins in the lower back and extends from the lower back to the buttocks and ends at the back of each leg. Sciatica is characterized by a sharp radiating pain in the legs or buttocks, numbness or muscle weakness. Extension exercises stretch the lower back and reduce the radiating pain and discomfort. Begin by lying on your stomach. Bend both elbows and use to prop your upper body from the floor. Keeping your hips in contact with the floor, hold this position for 5 seconds and then return to the starting position. Perform 10 repetitions of this exercise once daily and gradually increase your hold time to 30 seconds.
Lower Back Stretch
Lower back stretches are important in restoring flexibility and range of motion. Begin by lying on your back with both knees bent. Bring both legs together and place your arms at your side. Slowly roll both knees to one side of your body and hold this position for 20 seconds. Repeat this stretch on the opposite side of your body. You can also perform a lower back stretch by lying on your back as the starting position. Bend both knees and place both hands behind the thigh of one knee. Gently bring that knee towards your chest and hold that position for 20 seconds. Repeat this stretch on the opposite leg.
Member Comments