A torn disc had many names and many causes, but exercise helps in most cases. A torn disc, also known as a herniated or rupture disc, might happen due to wear and tear on the spine, injuries to the spine or just as the result of a loss of fluid content in the spinal disc due to aging. Exercises for the abs and trunk muscles build strength in the muscles that support the back. This helps you recover from a torn disc, and also helps prevents future damage.
Cardio Exercises
Certain exercises both warm up your muscles for targeted exercises and also strengthen your trunk muscles at the same time. These include marching in place on a mini trampoline and bouncing on a stability ball. Using a mini trampoline and stability ball creates an environment that puts little stress on your spine and also challenges the core because of the unstable surface. When marching on a mini trampoline, stand in the center with your arms at your sides and march for five minutes.
To bounce on a ball, sit on the ball with your feet on the floor and bounce gently for five minutes.
Ab Exercises
Some ab exercises are beneficial for a torn disc, but some are dangerous. An exercise like crunches with rotation that has you bend forward and twist your spine is especially risky. Ab exercises on the floor with your back supported are safer. Pelvic tilts are an example of a safe ab strengthening exercise. To perform pelvis tilts, lie on your back with your feet on the floor, knees bent. Then, squeeze your abs as you flatten your back and roll your hips forward. This action tilts your pelvis forward, which flexes the lower spine using your abs.
Lower Back Exercises
Strengthening the lower back with lumbar extension exercises is another way to rehabilitate a torn disc. These exercises are also known as press-ups. There are variations from beginning to advanced. To perform a beginner extension exercise, lie on your abdomen and press your chest and head off the floor only as high as you can without back pain. Use you arms to help lift you off the floor. As your back becomes stronger, place your hands onto your lower back and lift yourself up without using your hands.
Stretching Exercises
In addition to strengthening exercises, stretching the back is also beneficial for a torn disc. An example of a lower back stretch is the knee to chest stretch. To perform the knee to chest stretch, lie on your back with your legs straight. Gently and slowly pull one knee toward your chest and pause for three seconds before lowering your leg back to the floor. Repeat with the opposite leg. This exercise targets your lower back. Stretching both legs together gives you a deeper stretch.
Member Comments