Your spine consists of an intricate set of nerves, vertebrae and discs. A disc is a soft, circular structure found between the bones in your spine that provides cushioning and allows movement of the spine. Injury to the disc in which the inner portion of your disc protrudes outward is known as a disc herniation. Disc herniations are common in the lower back, with about 90 percent occurring at the L4-L5 or L5-S1 level of the spine. Often, the muscles in your lower back and buttocks become tight in response to the disc herniation. This typically can be alleviated by stretching exercises for your lower back, buttocks and hamstrings.
Hamstring Stretch
The hamstring muscle is found at the back of your upper thigh. Tight hamstrings are often associated with lower back pain, as they can pull on the lower back and create discomfort. This exercise will improve the flexibility of the hamstrings and reduce the amount of stress placed on the lower back. To perform this exercise, sit down on the ground and straighten your right leg. Bend your left leg and place the bottom of your foot against the opposite thigh. Stretch your arms out in front of your body and slowly lean toward your right foot. You should note a stretch in the back of your upper leg. Hold this position for 30 seconds and do three repetitions. Repeat this exercise on your left leg.
Piriformis Stretch
The piriformis muscle is located deep within your buttocks. Lumbar disc herniations sometimes cause tightness to develop in this region, which can lead to irritation of your sciatic nerve, known as sciatica. The piriformis stretch is beneficial for stretching this muscle and alleviating any symptoms of sciatica. To begin this exercise, lie down on your back and bend both knees. Place your right foot over your left thigh, just above your knee. Wrap your hands around your left thigh, then bring your leg toward your chest. You should note a stretch in the left buttock and hip. Hold this position for 30 seconds and do three repetitions. Repeat this exercise on your opposite leg.
Knee to Chest Stretch
This exercise stretches the muscles of your lower back and improves flexibility of the spine. To do this exercise, lie down on your back. Bend both knees, then slowly bring them up to your chest. Wrap both arms around your legs and hold this position for 30 seconds. Repeat three times.
Prone Back Extension
Prone back extensions are also designed to stretch the muscles of your lower back. To perform this exercise, lie on your stomach. Bend both elbows and place them on the ground. Your entire upper chest should be lifted off the ground. You will note a stretch in your lower back when performed correctly. Hold this position for five seconds, then slowly progress to a 30-second hold. Repeat 10 times. If you are able to perform this exercise without pain, you might attempt a more difficult variation of this exercise. For this version, place both hands on the ground instead of the elbows. Arch your spine backward, but do not allow your pelvis to lift off the ground. Hold this position for one second and do 10 repetitions.
Caution
Pain in the lower back while doing these exercises is normal. In fact, your back pain might actually worsen in the initial stages of your exercise routine. However, cessation of these exercises is recommended if you experience a worsening of pain in your legs or buttocks, or if you develop new symptoms in these areas. You should also stop these exercises if your pain is severe immediately after completion of the exercises, or it worsens the following day.
References
- American Academy of Orthopedic Surgeons; Herniated Disc; July 2007
- Spine-Health; "Lumbar Herniated Disc"; Dr. Peter Ullrich; July 2009
- Memorial Sports Medicine Institute; "Herniated Disc Rehabilitation Exercises"; Tammy White and Phyllis Clapis; 2006
- Spine-Health; Exercise for Sciatica from a Herniated Disc"; Ron Miller; June 2010
- Kaiser Permanente: Herniated Disc Exercises
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