A thoracic herniated disk occurs when vertebrae in the upper to middle portion of your spinal column move out of place, according to the University of Maryland Medical Center. Exercises concentrate on strengthening and stretching your back and upper-body muscles to provide better spinal alignment, improve back functioning, reduce pain and lower risks of further injury. Check with your doctor before starting any new exercises, since not all may be appropriate for your individual condition.
Leg Strengtheners
Having strong leg muscles provides many benefits, including lowering back strain and reducing risks of falling, according to the University of Maryland Medical Center. Reduce your risk of falling by strengthening your leg muscles while improving your balance in a maneuver known as a one-legged stand. Stand upright with your feet shoulder-width apart on a firm surface, according to the physiotherapist-run website Physio Advisor. Slowly lift your right foot from the floor and place your body weight onto your left leg. Move your arms to your sides to improve balance. Hold this position for five seconds. Slowly return your leg to the original position. Relax for 10 seconds. Repeat this exercise five times. Do the exercise again using your left leg. Place your hands against a wall for extra balance, if needed. When you are strong enough, close your eyes while doing this exercise.
Walking
Weight-bearing exercises play an essential role in properly recuperating from a herniated thoracic disk by improving bone density and counteracting bone loss. Strong bones decrease your risk of compression fractures, according to the University of Maryland Spine Program. Walking, as a low-impact aerobic exercise, not only increases bone density but also provides a natural pain relief. Start walking for five minutes at a comfortable level to acquaint your body with exercising. As you become stronger, increase your time in five-minute increments and gradually increase your speed. Shoot for a goal of walking 10 minutes at a moderately brisk level three times daily. Choose from a number of walking options, depending on your personal preference. Walk either indoors at a local shopping mall or fitness track, outdoors on paved walkways or join a walking group to combine exercise with social interaction.
Upright Chest Stretches
Stretches play an important role in your exercises for a thoracic herniated disk by reducing back spasms and improving your spinal flexibility. Stretch your upper-body area by standing and looking at the corner of a wall. Slowly raise your arms and place your forearms on each side of the wall corner, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Form a "V" or "U" with your arms and body at this point. Slowly lean your upper body toward the wall while keeping your feet firmly on the floor. Hold this stretch for 15 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Scapula Presses
Strengthen your upper body by including some scapula, or shoulder blade, squeezes in your exercises for a thoracic herniated disk. Do the squeezes while sitting upright in a firm chair or standing with your feet firmly on the floor. Gently tuck your chin down slightly, according to PhysioAdvisor.com. Move your shoulders backward and squeeze your shoulder blades together as tightly as possible without causing pain. Hold for 15 seconds. Slowly release and return to original position. Relax for 10 seconds. Repeat this exercise 10 times.
References
- University of Maryland Medical Center; Herniated Disk, Overview; 2009
- University of Maryland Medical Center; Herniated Thoracic Disk; 2007
- NISMAT; Thoracic Outlet Syndrome; Nicholas Institute of Sports Medicine; 2009
- PhysioAdvisor.com; Balance Exercises; 2011
- PhysioAdvisor.com; Upper Back Strengthening Exercises; 2011
