8 Safe Exercises For Disc Herniation To Reduce Pain And Strengthen Your Spinal Health

Disc problems are common around the world, affecting many people in different ways. One of the most frequent issues is disc herniation, commonly known as a slipped or ruptured disc, which happens when the soft centre of a spinal disc pushes out through a tear in the outer layer. This can cause pain, numbness, and weakness in the arms or legs. Everyday activities like bending or lifting can become difficult and painful for those affected.

You will be surprised to know that about 20% of adults experience disc issues at some point, and this number increases with age. Among older adults, the rate can rise to 50%. Even athletes are not spared; studies suggest that up to 25% of them may suffer from disc herniation due to the physical demands of their sports.

To help manage this condition, it’s important to engage in safe exercises for herniated discs. In this blog, we will explore 8 safe exercises for disc herniation that can strengthen your spinal health and improve your daily life. These good exercises for herniated discs will help you feel better and stay active! Keep reading!
 

Table of Content

1. Can Exercise Repair A Herniated Disc? 
2. 8 Safe Exercises For Disc Herniation
3. Can You Improve A Herniated Disc?
4. What Type Of Exercise Is Best For A Herniated Disc? 
5. Is Walking OK For Herniated Disc?
6. Expert’s Advice 
7. The Final Say
8. FAQs
9. References
    

Can Exercise Repair A Herniated Disc? 

Exercise cannot "repair" a herniated disc in the sense of restoring it to its original, undamaged state, but it can play a significant role in managing and alleviating the symptoms associated with the condition. The disc itself won't go back to normal, but exercise can reduce pressure on the nerves, make your spine stronger, and build up the muscles around it. This can lead to much less pain and better movement.
 

Over time, the body will absorb some of the disc material that has come out, lowering swelling and pressure on the nerves. Exercises, especially ones your doctor recommends, can help this process by improving blood flow and healing in that area. Exercising regularly can also stop your disc from getting worse, improve your posture, and lower the chances of another herniation happening.
 

In simple terms, while exercise can't fully repair a herniated disc, it's a great way to manage the symptoms, help your body heal, and keep your spine healthy overall.
 

Also Read: Top 10 Exercises For Ruptured Disc To Rehab With Fast Healing Tips! 
 

8 Safe Exercises For Disc Herniation

Now, it’s time to uncover 8 safe exercises for disc herniation which can make your spine strong and alleviate pain. Before that, remember to perform exercise for disc herniation under the guidance of a trained professional to avoid further injuries. 
 

Let’s have a look at these exercises:

Also Read: 25 Effective Slipped Disc Exercises To Manage Pain And Improve Mobility! 

Can You Improve A Herniated Disc?

Yes, you can manage herniated discs and improve the condition. How long it takes to recover depends on how much the nerves are affected, so recovery is different for everyone. Managing a herniated disc is not easy, but it focuses on reducing pain, keeping your spine healthy, and preventing new complications.

Even though the disc may not heal completely, many people find relief through non-surgical treatments and changing their lifestyles. This often includes exercise for disc herniation, which helps strengthen the muscles around the spine and reduces pressure on the nerves. It’s also important to take the necessary steps to prevent excessive weight gain and do l4 l5 herniated disc exercises that promote good posture.

Occasionally, the herniated disc material might be gradually absorbed by the body, relieving pressure on the nerves and lessening symptoms (Dydyk et al., 2023). Heat and cold packs, as well as prescription and over-the-counter pain medications, can all aid in the management of pain. 
 

What Type Of Exercise Is Best For A Herniated Disc? 

With disc herniation, you may experience pain in your back area that can spread from the upper back to the hips. In this case, you can do targeted lower back and hip pain exercises. 

However, experts recommended following a comprehensive routine that targeted various regions in the body. The following table shows different types of exercise for disc herniation: 

Is Walking OK For Herniated Disc?

Walking is said to be good for a herniated disc because it is a low-impact form of exercise that promotes spine and muscle health. When you walk, the rhythmic motion can also facilitate movements of the spine, which reduces pressure on the herniated disc and nerves it may be pressing on. 

This movement helps in the circulation of the fluids in the bodily structure because this movement helps to decrease inflammation and the transportation of essential nutrients to the affected area; hence, the body heals itself naturally. 

Also, walking is beneficial for the core and the lower back muscles, which need to be strengthened gradually to provide better support to the spine and prevent other episodes of injury. This activity also helps to keep muscles relaxed and upright, and these two aspects are very important in reducing pain and minimising pressure on the spine. In all, the paced and repetitive form of walking helps in recovery and alleviation of symptoms in a manner that is not demanding on the body system but crucial for the health of the spine.

Also Read: 5 Targeted Exercises For Meralgia Paresthetica: Treatment Options And Insights 
 

Expert’s Advice 

As a health expert, I suggest combining smart exercise for disc herniation with a healthy diet. Choose low-impact activities like walking or swimming. These exercises are easier on your spine and can help you control your weight. Strengthen your core with exercises like bridges and pelvic tilts. You can also improve your flexibility with stretches like child’s pose and hamstring stretches.

Managing your weight is very important for reducing symptoms. Also, drink plenty of water and eat anti-inflammatory foods like salmon and leafy greens. These foods can help reduce swelling and promote healing. Remember, regular exercise for disc herniation and a balanced diet can make a big difference in how you feel!

Health Expert 
Aditi Upadhyay

The Final Say

In conclusion, exercise for disc herniation is an important way to help manage pain and improve your spinal health. While these exercises won’t fix the herniated disc completely, they can make a big difference in how you feel. By doing the right exercises for disc herniation, you can strengthen your back, reduce pressure on your nerves, and improve your daily activities. 

Remember to always consult a doctor or physical therapist before starting any new routine. With the right exercise for disc herniation, you can take steps toward feeling better and staying active in your life.
 

FAQs

1. Which is the best exercise for disc herniation?

The best exercise for disc herniation is often gentle stretching and strengthening exercises, like bridges and pelvic tilts. These help support your back without causing pain.
 

2. Should I go to the gym or physio for a slipped disc?

It’s better to go to a physiotherapist first. They can show you the right exercises and help you avoid hurting your back more. Gym is okay, but before that consult with your physio and then exercise under a trained professional in the gym. 
 

3. What are some of the best L4 L5 herniated disc exercises?

Here are some of the best L4 L5 herniated disc exercises: 

• Glute Bridges
• Pelvic tilts
• Swimming
• Child’s pose
• Hamstring stretches
• Standing lumbar extension
   

4. Can I still do a full-body workout with a herniated disc?

Yes, you can do a full-body workout with a herniated disc, but you should focus on low-impact exercises. Always listen to your body and stop if something hurts.
 

References

• Herniated disk: 6 safe exercises and what to avoid (medicalnewstoday.com)
• (PDF) Effects of six-week exercise training protocol on pain relief in patients with lumbar disc herniation (researchgate.net)
• Effectiveness of strengthening exercise plus... | F1000Research
• Disc Herniation - Physiopedia (physio-pedia.com)
• Clinical effects and biological mechanisms of exercise on lumbar disc herniation - PMC (nih.gov)
• Herniated Disk Treatment, Remedies, and Medications (webmd.com)
• Can Herniated Discs Heal on Their Own? | Spine-health
• Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2023 Jan 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/ 
   

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