Herniated discs most commonly occur at the L5 level because your lumbar spine supports most of your weight. You may experience numbness, tingling or pain that radiates down your back and into your legs and feet. Nonsurgical treatments such as exercise can help restore your range of motion and are key elements of the recovery process, according to the Mayfield Clinic. Consult your doctor before beginning an exercise program.
Lower Back Stretch
Lie on your stomach with your legs straight behind you. Prop yourself up on your elbows with your forearms flat on the floor and your shoulders relaxed. Keep your hips on the floor. Hold this position for five seconds, then release and repeat 10 times. Gradually increase the length of the stretch to 30 seconds.
Child's Pose
Child's pose is a restorative yoga pose that gently stretches and lengthens your back and lower spine. Start on your hands and knees in a tabletop position. Line up your hands with your shoulders and your knees with your hips. Slowly lower your buttocks to rest on your calves. Bend forward and rest your forearms on the floor. If possible, place your forehead on the floor and bring your arms back by your sides. Rest in this pose for 30 seconds to one minute.
Trampoline March
According to chiropractor Ron Daulton in an article for his website, Heal Your Bulging Disc, the trampoline march is an effective exercise for relieving herniated disc symptoms. Stand on a mini-trampoline and simply march in place for five minutes. Do not jump or bounce, which can aggravate your symptoms. This exercise helps strengthen and warm up the muscles in your spine.
Standing Back Extension
This exercise can help alleviate pressure and pain in your lower back. Stand with your feet hip-width apart. Place your hands, fingers pointing down, on your lower back for support. Slowly arch backwards, only going as far as you can without pain or strain. Hold the stretch for five seconds, then return to your starting position.
Cat/Dog Stretch
The cat/dog stretch is a yoga posture that can stretch and extend your lumbar spine, which helps alleviate pressure on your herniated disc. Start on your hands and knees. Press your arms firmly into the floor and arch your spine toward the ceiling by contracting your buttocks, pulling your abdominal muscles in and tilting your pelvis downward toward the floor. Round your neck by looking toward your feet. Hold this stretch for a few seconds, then return to a neutral spine position. Arch your spine in the opposite direction by letting your stomach sink toward the floor and tilting your pelvis up toward the ceiling. Open your shoulders, broaden your chest, and look up at the ceiling.
