A slipped disc occurs when the gel-like disc material begins to slip out of place. Whether called a slipped or herniated disc, this occurrence can be a painful, debilitating condition. In turn, the disc presses on the spinal nerves, which start at your spine and lead to the arms and legs. For this reason, when you experience a slipped disc, you also may have symptoms in other areas of the body besides the back. While a herniated disc is most common in the lower back, any area of the spine can slip out, causing nerve pain. Regular physical therapy exercise can help to reduce muscle tension and pain.
Hand Clasp
The hand clasp stretch helps to relieve shoulder stiffness due to a slipped disk. Because the disk can cause you to hunch the shoulders slightly, this exercise can reduce muscle tension. While seated or standing, slowly reach your hands behind your body, clasping them together. Hold this position and pull the shoulders back slightly, feeling a stretch across your chest. Now lift the hands up slightly, going up toward your shoulders. Hold this position for five seconds to deepen the stretch. Release the hands and repeat the stretch three times.
Back Flexion Ball
The back flexion exercise stretches both the neck and lower back to relieve muscle tension from a slipped disc. Start by lying on your back with your feet flat on the floor. Slowly bring your knees in toward your chest, wrapping your arms around the knees. Lift your head up, curling your body into a ball. You should feel a stretch that extends down your spine. Hold this position for 10 to 15 seconds, then release the stretch. Repeat three to five times until your muscles feel looser.
Piriformis Stretch
The piriformis muscle runs fron the hip to the knee and can become tightened due to a slipped disk. Start by lying on your back with your legs extended. Lift your left leg slightly in the air and cross it over your right leg. The inside of your foot should be facing the floor. Hold this stretch for 15 seconds, then return the foot to your starting position. Repeat the stretch on the opposite leg. Perform the stretch two to three times.
Wall Hamstring Stretch
The wall hamstring stretch helps to relieve muscle tension in the lower back. Start by lying on your back with your body near a wall. Lift one leg, then the other onto the wall and scoot your buttocks closer until your buttocks is touching or nearly touching the wall. You should feel a stretch in the back of the thighs and lower back. Hold this position for 30 seconds to one minute, then release the stretch. Repeat the stretch two to three times.
References
- FamilyDoctor.org: Herniated Disk: What It Is and What You Can Do
- Spine-Health; Sciatica Exercises and Sciatica Pain Relief for a Herniated Disc; Ron S. Miller, PT
- "The New York Times" Health Guide: Herniated Disk
- Spine Universe; Physical Therapy for Herniated Discs; Kelly Rehan
- Spine-Health; Herniated Disc; Carol McFarland MS PT OCS; September 2000
