A herniated disc in your lumbar spine occurs when one of the discs in your lower back slips or bulges out of alignment. The condition can cause pain because the affected disc pinches the nerves in your spine, especially when moving. However, gentle exercises are an essential part of rehabilitation.
Benefits of Exercise
Regular exercise promotes circulation, which sends nutrient-rich blood to the injured area. It also flexes and contracts the muscles, which helps squeeze excess fluid away from the area, says Vert Mooney, M.D., on the Spine-health website. This, in turn, eases swelling and promotes healing. Strengthening exercises improve your muscles' ability to support your spine and take pressure off the affected disc, while stretches reduce the tension and spasms that are a common side effect of a herniated disc.
Strengthening Exercises
Strengthening your core -- that is, the muscles that wrap around your back and middle -- is vital for recovery from a herniated disc and prevention of further injury. According to Sportsinjuryclinic.net, a good beginner's exercise is to lie on your back with your knees bent and your feet flat on the floor. Make sure there is a small space between your lower back and the floor then contract your core by imagining you are zipping yourself into a tight pair of jeans. As you exhale, lift one foot a few inches off the floor, hold for a few seconds then slowly lower it back down to the floor. Repeat 10 times with each leg.
Stretching the Lower Back
Stretching the lower back can ease the pain associated with a herniated lumbar disc. However, you should avoid some common stretches, such as seated forward bends, which put strain on the back, says physiotherapist Julie Gudmestad on the Yoga Journal website. Instead, she suggests trying some modified yoga poses, such as Supta Padangusthasana. Also called supine hand-to-foot pose, this stretch requires you to lie on your back with one leg flat along the floor and the other raised up so it is perpendicular to the floor. You then reach your hands to the elevated foot and draw it towards your head. However, this can be too stressful on an injured back, so Gudmestad recommends doing this pose lying across a doorway and resting the raised leg up the door frame. Your other leg should be stretched along the floor. Repeat this stretch on the other leg.
Gentle Aerobic Activity
Low-impact aerobic exercise is an important part, not only of rehabilitation, but also of preventing further back injury, says Vert Mooney. Choose activities that won't jar your back, such as swimming, cycling on a stationary bike and walking. It is important to keep moving at a moderate pace for at least 20 to 30 minutes to gain maximum health and fitness benefits from your cardio workout.
