5 Safe Exercises For Herniated Disc To Give You Pain Relief And Strengthen Your Back

A herniated disc can cause significant pain and discomfort, impacting your daily activities. While complete bed rest might seem tempting, staying inactive can actually worsen symptoms. 

However, exercises for herniated discs can promote pain relief, improve core strength, and support healing for individuals with herniated discs. This blog post explores five safe and effective exercises for herniated disc management. We'll delve into the benefits of each exercise for disc health and discuss some tips to recover fast! Keep reading!

Table Of Contents

1. Can You Treat A Herniated Disc With Exercise?

2. What Is The Fastest Way To Heal A Herniated Disc?

3. Is Walking A Good Exercise For Herniated Disc?

4. Expert’s Advice

5. The Final Say

6. FAQs

7. References

Can You Treat A Herniated Disc With Exercise?

When the rubber discs between the vertebrae rupture, it is known as a herniated disc and can lead to complications. Some herniated discs cause no symptoms. Others may damage nearby nerves, causing pain, numbness, or weakness in the arms or legs. Difficulty standing up or walking and lack of bladder or bowel movements may also occur.

Treatment may include muscle relaxants, neuropathy medications, non-steroidal anti-inflammatory drugs, physical therapy, and surgery if necessary. However, you can also perform exercises for herniated discs to ease your pain. Let’s have a look at these exercises: 

1. Standing Lumbar Extension

Gently stretching and strengthening the muscles in your lower back can help to align your spine correctly. This also lessens stress on the herniated disc.

How to do it?

• Position your feet shoulder-width apart and maintain a neutral spine.
• Put your hands on your lower back or hips for support.
• Slowly bend backwards at the waist, extending your lower back.
• Maintain the extension for 2-3 seconds, feeling a gentle stretch.
• Slowly return to the upright position.
• Perform 10-15 repetitions, ensuring the movement is slow and controlled.

2. Standing Row With Resistance Band (Special Elastic Band)

Strengthens core and back muscles, improving spine stability and support and reducing disc stress.

How to do it?

• Attach the strap to a fixed object, such as a door or stairwell.
• Keep your feet high-width apart and then, little bit bend your knees. 
• Hold the ends of the ropes with both hands.
• Pull the band towards you and bend your elbows.
• Try to keep your forehead facing the ground.
• Repeat ten times and take short breaks, then repeat ten more times.

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

3. Prone On Elbows

Decompresses the spine by creating space between the vertebrae, alleviating pressure on the herniated disc.

How to do it?

• Lie face down on the abdomen.
• Put your hands down close to your shoulders on the ground.
• Push and lift your back and shoulders.
• Hold this position for 30 seconds.
• Repeat 5 to 10 times.

4. Cobra Pose

Lengthens and strengthens the back muscles, improving core stability and reducing pain associated with the herniated disc.

How to do it?

• Lie on your stomach with your hands on the floor near your chest.
• Slowly straighten your arms to lift your head, chest, and shoulders off the floor.
• Hold for 10 seconds.
• Lower your head, chest, and shoulders.
• Repeat 5 to 10 times.

5. Sciatic Nerve Floss

Mobilising the nerve and promoting pain relief may help reduce sciatic nerve irritation, a common symptom of herniated discs.

How to do it?

• Keep your feet flat on the floor and sit on a chair, knees bent, and arms by your sides.  
• Bend your neck and lean forward, resting your chin on your chest.
• Stretch your neck, chest, and one leg as much as possible while extending your ankle and leg slowly.
• Return to the starting point.

Exercise and physical therapy are often the mainstays of treatment for herniated discs. Most doctors recommend resting for a few days after a herniated disc. Physical activities and sports can fortify the musculature, supporting your spine and mitigating strain. One of the best ways to treat herniated disc symptoms is exercise. By gently stretching your back muscles, you can make them more flexible and help them stabilise the herniated disc area. 

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

What Is The Fastest Way To Heal A Herniated Disc?

The best way to foster healing in these cases is to avoid activities and rest, stay away from intense activities that cause pain, and use over-the-counter analgesics like ibuprofen or acetaminophen to treat symptoms. During your home treatment, you can also:

• Alternate applying cold and heat packs.
• Stay as active as possible and take walks to prevent becoming too stiff from resting too much.
• Try alternative treatments like massage, acupuncture, or chiropractic.

Your doctor might suggest alternative therapies if your symptoms do not improve after a few months, like muscle relaxants, corticosteroid injections, and prescription-strength painkillers. Physical therapy may also be recommended if your symptoms are still present after these interventions. 

Also Read: Physiotherapy Exercises For Lower Back Pain Relief | ToneOpFit 

Is Walking A Good Exercise For Herniated Disc?

Yes, walking can be a good exercise for a herniated disc, but with some key considerations. Walking is a low-impact activity that minimises stress on the spine. Studies suggest it can improve blood flow to the area, promoting healing and reducing inflammation. Walking helps strengthen the core and back muscles, which provide essential support for the spine and take pressure off the herniated disc. However, it's crucial to listen to your body. If walking exacerbates pain, adjust the intensity or duration. 

Also Read: Follow These 13 Stretch Exercises For Lower Back With Step-By-Step Detailed Instructions! 

Expert’s Advice

I recommend foods rich in anti-inflammatory properties, such as seeds, nuts, fruits, and green tea. These help lower inflammation and increase flexibility, which might help you perform the workouts well. Maintain proper form while performing exercises for herniated discs and keep your body active by at least walking.

Health Expert

Akshata Gandevikar

The Final Say 

While these five exercises for herniated discs offer a starting point, consistency and proper form are key. It is recommended to consult with a healthcare expert or physical therapist prior initiating any new workout plan. They will evaluate your unique state and create an appropriate routine for you that is both secure and efficient.

FAQs

1. Are core exercises for herniated discs safe?

Yes, core exercises are safe to perform as they help reduce immobility and the risk of injury.

2. Do exercises for herniated disc lower back increase flexibility?

Exercises like hamstring stretches and back exercises do help to increase flexibility.

3. Does physical therapy for herniated discs work?

For a herniated disc, physical therapy may help with pain reduction, disability and mobility problems as well as in the healing process.

References

• https://www.verywellhealth.com/exercises-for-herniated-disc-7642792
• https://orthopedicnj.com/news/herniated-disc-exercises-and-stretches

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