To begin any exercise for slipped discs, it is helpful to understand the disc itself. Each of the discs is like a pad between the spinal bones. It has two parts, the tough annulus fibrosus and the soft nucleus pulposus. Think of it like a jelly doughnut. When you slip a disc, it is like you have squeezed the doughnut hard enough to push the jelly out. Any exercise you start should never push on the doughnut harder. Unlike a doughnut though, over time the disc can stabilize and heal.
Is Exercise Safe?
Although your first instinct may be to rest and stay in bed, getting some exercise is a good idea. Even though resting is important in the first few days, staying in bed too long can actually hamper your recovery because you are losing the strength and stability needed for recovery. If you are comfortable enough to get down on the floor and can get back up, you can start. Also note that if you are having pain, numbness or tingling into your arms or legs, you should see a doctor. If you are having nausea, vomiting, or loss of bowel or bladder control, you should seek help immediately.
Exercises For Slipped Discs in the Neck
For the neck area, start in a standing or sitting position and bend your chin forward and down as though you are going to touch it to your chest. When you feel a stretch in the back of your neck, hold for 20 to 30 seconds. Repeat this 5 to 10 times. Next, starting in the same position, tilt your head as though you want to touch your ear to your shoulder. When you feel the stretch, hold for 20 to 30 seconds, and then switch to the other side for the same time. Repeat the cycle of both sides for 5 to 10 repetitions.
Exercises for Slipped Discs in the Lower Back
Start by lying on your back with your knees bent and your feet flat on the floor. First pull one knee to your chest, then the other. Pull them both in tightly, holding for 20 to 30 seconds, and then release. Repeat this 5 to 10 times. End by releasing one knee back to the floor at a time. Secondly, starting in the same position, pull just one knee up tightly and hold it for the same time, and then switch knees. Do 5 to 10 repetitions.
Additional Exercises
To loosen up the support structures of the back and help increase pain free range of motion, start out standing with your feet shoulder-width distance apart and step back with one foot. Bending the front leg slightly, bend forward at your waist toward your rear leg, keeping that knee straight. Bend until you feel the pull in your buttocks. Hold for 20 to 30 seconds and then repeat with the other leg back. Repeat this series 5 to 10 times. Next, try a stretch for the hip by lying on your back, crossing one leg over the other so that your heel is on your other knee. Reaching with both hands for the leg that is not crossed, pull it toward your chest and hold for 20 to 30 seconds. Switch sides and repeat the exercise 5 to 10 times.
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