Exercises For A Slipped Disk

Spinal discs are flat, round pads that separate the individual bones in the vertebrae, promote movement and flexibility in the spine, and act as cushions and shock absorbers. When an excessive amount of pressure is placed on the intervertebral discs, the annulus, or outer covering, of the disc may rupture causing the nucleus to squeeze backward and compress a nerve root. A slipped disc is common in the lumbar region of the spinal cord. However, it can also occur in the neck or upper back. Depending on the location of the slipped disc, you may have a sudden pain in the arms, shoulders or neck or a radiating pain that travels from the lower back to the legs and foot. Your physician will recommend some exercises to stretch the muscles and tendons that support the spine, relieve the pressure on the nerve root and reduce the associated pain.

Press Up

For a slipped disc in the lumbar or lower region of the back, stretch the surrounding muscles to increase oxygen and nutrient delivery and help repair the damaged disc. Stretching the surrounding muscles also reduces the pressure on the compressed nerve, reduces the inflammation and pain, and restores flexibility and range of motion. Begin by lying prone or face down on a flat surface. Extend both legs and straighten your torso. While keeping your hips on the floor, stretch your lower back by propping your upper body up on your elbows. Hold this press up for five seconds and return to the starting position. Perform one set of 10 repetitions once daily, and gradually increase your hold time to 30 seconds.

Partial Sit Up

Strengthening the abdominal muscles will help stabilize the spine, improve flexibility and range of motion in the lower back, and reduce your injury potential. Lie supine or backwards on a flat surface and bend both knees. Plant your feet firmly on the ground and ensure that your torso remains straight. Perform a partial sit up by contracting your abdominal muscles and lifting your shoulders 3 to 6 inches away from the ground. At the apex of this extension, hold for three seconds and return to the starting position. Perform one set of 10 repetitions to strengthen your core, stabilize your trunk and restore mobility to the lower back.

Lower Back Extension

Begin by lying supine on a flat surface. Interlock your fingers and clasp your hands behind your back. Contract your abdominal muscles, raise your chest and head and slowly lift your upper body away from the ground. This should be a slow and controlled movement. At the apex of this extension, hold for five seconds and return to the starting position. Perform one set of 10 repetitions, once daily to stretch the lower back, reduce the pressure on the nerve root and restore flexibility in the back. Gradually increase your hold time to 20 seconds.

Pelvic Tilt

Lie supine on a flat surface with both legs forward, ensuring that your knees remain straight. Ensure that your shoulders are flat against the surface and place both hands over your abdomen. Contract your gluteal and abdominal muscles and press your lower back into the floor. Hold this position for five seconds and relax. Perform one set of 10 repetitions to heal the damaged disc and restore flexibility and range of motion in the back.