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

Rehabilitating a ruptured disc involves a carefully planned regimen of exercises aimed at alleviating pain, promoting healing, and restoring mobility. These exercises for ruptured discs are designed to strengthen the muscles by strengthening the spine, improving flexibility, plus reducing pressure on the affected disc. Key components of an effective rehab routine include gentle stretches, core stabilisation exercises, and low-impact aerobic activities like walking or swimming. In addition to these exercises, fast healing tips can significantly enhance recovery.

Let’s explore the best exercises for ruptured disc treatment to incorporate in a structured exercise program with healing tips to manage their symptoms and accelerate the healing process effectively.

Table Of Contents

1. Should I Exercise With A Ruptured Disc?

2. How Do You Rehab A Ruptured Disc?

3. How Do You Heal A Ruptured Disc Fast?

4. Expert’s Advice

5. The Final Say

6. FAQs

7. References

Should I Exercise With A Ruptured Disc?

A ruptured disc occurs when the soft, gel-like material inside the spinal disc protrudes through a tear in the exact outer layer, putting pressure on nearby nerves. This can lead to pain, numbness, weakness, and even loss of bowel or bladder control. It is crucial to consult an expert in the healthcare field, such as a physical therapist or orthopaedic specialist, before beginning any exercise regimen for a herniated disc. 

Exercise and physical therapy help recover from a herniated disc. After a few days of rest, gentle activities and combined exercises can strengthen the muscles supporting the spine and reduce spinal pressure. These exercises also promote spinal flexibility and help prevent future herniations.

Yoga, swimming, walking, and cycling are beneficial activities for those with a herniated disc. It is important to perform all exercises slowly and carefully, particularly when bending or lifting. Exercise must not cause pain; if pain occurs, stop immediately and consult your doctor.

Also Read: 10 Best Lower Back And Hip Pain Exercises For Seniors

How Do You Rehab A Ruptured Disc?

Proper physiotherapy and exercises can help cure ruptured discs. Physiotherapy and exercise are important in improving the pain, disability, mobility, and healing response of your seen herniated disc. As mentioned above, not all sorts of herniated discs will go away, but physical therapy can help reduce symptoms of the injury.

Let’s explore these exercises that you can perform to rehab a ruptured disc:

1. Prone With Pillow Underneath

This exercise helps to alleviate pressure on the spine, promoting a gentle stretch that can reduce pain and inflammation associated with a ruptured disc. It encourages spinal alignment and helps to relieve tension in the lower back.

Steps to Perform:

1. Place a pillow under your abdomen while lying face down (prone position).

2. Ensure your head is aligned with your spine, either resting on your hands or a small pillow.

3. Relax in this position for 5-10 minutes, allowing your back muscles to stretch and decompress gently.

2. Prone On Elbows (Sphinx Pose)

This pose helps extend the spine, relieving pressure on a ruptured disc. It also strengthens the muscles in the lower back, providing better support to the spine.

Steps to Perform:

1. Lie face down properly with your legs extended and elbows placed directly under your shoulders.

2. Slowly lift your chest, supporting yourself on your elbows and forearms.

3. Hold this position for 15-30 seconds, ensuring your lower back remains relaxed.

3. Prone Press Up

The prone press-up helps extend the lower spine, which can reduce pressure on the herniated disc and alleviate associated pain. It also promotes flexibility and strength in the back muscles.

Steps to Perform:

1. Start by lying face down with your hands under your shoulders palms flat on the ground.

2. Slowly press your upper body up, keeping your pelvis in contact with the floor.

3. Hold the position for 5-10 seconds, then gently lower yourself back down.

Also Read: 5 Effective Physiotherapy Exercises For Lower Back Pain Relief

4. Prone Alternating Arm/Leg Lift

This exercise significantly strengthens the muscles of the lower back, glutes, and shoulders, providing better support to the spine and helping to stabilise the affected area.

Steps to Perform:

1. Lie face down properly with your arms straight right before you and legs straight.

2. Slowly lift your right arm and both your left legs off the surface, keeping them straight and aligned with your body.

3. Hold for 3-5 seconds, then lower them back down.

5. Scorpion

The scorpion exercise helps improve flexibility in the spine and hips, reducing discomfort and tension associated with a ruptured disc. It also enhances core strength and stability.

Steps to Perform:

1. Face face down with your arms extended to the sides, forming a T-shape.

2. Lift up your right side leg, bending the knee, and bring your foot towards your left hand, twisting your lower back and hips.

3. Hold the stretch for 5-10 seconds, then return to the starting position.

6. Cat/Cow

The Cat/Cow exercise helps increase flexibility and mobility in the spine, relieving tension and reducing pain caused by a ruptured disc. It promotes better posture and enhances the overall health of the spinal column.

Steps to Perform:

1. Start on your hands and knees in an exact tabletop position, with your wrists completely under your shoulders and both knees under your hips.

2. Inhale deeply, arching your back and lifting your head, as well as your tailbone, towards the ceiling (Cow pose).

3. Exhale, rounding your spine, tucking your chin properly to your chest, and pulling your belly button towards your spine (Cat pose).

Also Read: 7 Best Effective And Easy To Do Warm-Up Exercises Before The Workout

7. Bird Dog

The Bird Dog exercise strengthens the core, lower back, and hip muscles, providing better support for the spine. This stabilisation helps to alleviate pain and improve function in individuals with a ruptured disc.

Steps to Perform:

1. Start on your hands and knees in an exact tabletop position, with your wrists under your shoulders and both knees under your hips.

2. Extend your right side arm and left leg backwards, keeping both parallel to the floor.

3. Hold the position for 5-10 seconds, maintaining a straight line from your hand to your foot.

8. Lower Trunk Rotations

This helps to gently stretch and mobilise the lumbar spine, reducing stiffness and pain associated with a ruptured disc. This exercise also promotes better circulation and flexibility in the lower back.

Steps to Perform:

1. Lie on your back with both your knees properly bent and feet flat on the surface.

2. Extend your arms to the sides, forming a T-shape for stability.

3. Slowly lower your knees to one side, keeping your shoulders flat.

9. Piriformis Stretch

These stretches target the piriformis muscle, which can become tight and exacerbate sciatic pain from a ruptured disc. Stretching this muscle helps to relieve pressure on the sciatic nerve and reduce associated pain.

Steps to Perform:

1. Lie on your back properly with both knees bent and your feet flat on the surface.

2. Cross your right side ankle over your left knee, forming a figure-four shape.

3. Gently pull your left side thigh towards your chest area, feeling a stretch in your right hip.

10. Sciatic Nerve Glides

This helps to mobilise the sciatic nerve, reducing irritation and pain caused by a ruptured disc. This exercise can improve nerve health and reduce symptoms of sciatica.

Steps to Perform:

1. Sit on a chair with your feet straight on the surface and your back straight.

2. Extend one leg straight before you, keeping your heel on the floor.

3. Flex your foot, pulling your toes towards you and then pointing your toes away.

Also Read: Unveiling 10 Power Training Benefits With Step-by-Step Kettlebell Exercises

How Do You Heal A Ruptured Disc Fast?

A combination of conservative and nonsurgical treatments is typically recommended to heal a ruptured disc quickly. To reduce pain and stiffness in the spine, engage in light, pain-free activities for a few days to a few weeks while avoiding prolonged bed rest. Doctors may prescribe antibiotics, muscle relaxants, and over-the-counter pain relievers. Epidural steroid injections, guided by X-ray, can target the herniated disc area to reduce inflammation and pain.

A tailored physical therapy program may include pelvic traction, gentle massage, heat and ice therapy, ultrasound, electrical muscle stimulation, and stretching exercises to improve flexibility and strengthen supportive muscles. The doctor will thoroughly examine and create a personalised treatment plan based on the patient’s specific condition and needs.

If conservative treatments are ineffective, surgical options may be discussed, taking into account factors like the patient's age, overall health, and severity of the herniation. This comprehensive approach helps manage and accelerate the healing of a ruptured disc, promoting better outcomes for the patient.

Also Read: 4 Best Warm-Up Exercises Before Running To Prep You Like A Pro!

Expert’s Advice

As a healthcare professional, I strongly advise against aggressive exercises for a ruptured disc. Opt for gentle stretches and strengthening exercises for the core and surrounding muscles. Focus on improving flexibility and posture to promote disc health. Remember, prioritise pain management – if anything hurts, stop and consult your doctor.

 Health Expert 
Lavina Chauhan

The Final Say

Recovering from a herniated disc is a process that requires dedication and the right techniques. These exercises prove to be beneficial in strengthening muscles, improving flexibility and reducing pain. By incorporating them into your daily healthy routine and seeking professional guidance, you can take charge of your phase of recovery and embrace a more active, pain-free life.

FAQs

1. What are the L4-L5-S1 bulging disc exercises to avoid?

When dealing with a bulging disc at the L4-L5-S1 levels, avoiding exercises that place excessive stress on the lower back is crucial. Exercises to avoid include:

• Heavy lifting: Exercises like variations of deadlifts and squats are especially important.
• Twisting movements, Such as Russian twists and certain yoga poses.
• High-impact activities: Running, jumping, or high-intensity interval training (HIIT).
• Forward bends: Toe touches or sit-ups, which increase disc pressure.
• Leg raises: Especially with straight legs, as they put a strain on the lower spine.

2. Which slipped disc exercises should seniors avoid?

Seniors with slipped discs should avoid exercises that can exacerbate the condition or risk further injury:

• Heavy weight lifting, including deadlifts and squats.
• High-impact exercises, such as running or jumping.
• High-speed activities: These require sudden movements or changes in direction.
• Deep forward bends: Toe touches or sit-ups.
• Twisting movements: Such as golf swings or certain yoga poses.

3. Can you recommend some exercises for a ruptured disc in the lower back?

Exercises for a ruptured disc (herniated disc) in the lower back should focus on strengthening and stabilising the spine while avoiding further injury:

• Pelvic tilts: Lay on your back with both knees bent, and tilt your pelvis to flatten your lower back against the floor.
• Bridges: Lay on your back with both your knees bent and lifted up your hips towards the ceiling.
• Bird dogs: Extend one arm and the opposite leg on all fours, then switch.
• Partial crunches: Lay straight on your back with your knees bent and lift your shoulders slightly off the floor.
• Hamstring stretches: Stretch your hamstrings gently without bending forward.

4. Which exercises for bulging disc C5-C6 are effective?

For a bulging disc at C5-C6, exercises should aim to reduce pain and improve neck strength and flexibility:

• Chin tucks: Sit or stand, tuck your chin towards your chest without tilting your head.
• Neck stretches: Gently stretch the sides of your neck by tilting your head towards your shoulder.
• Isometric exercises: Press your entire palm against your forehead and hold without moving your head.
• Shoulder shrugs: Raise your shoulders up to your ears and then relax.
• Scapular retractions: Squeeze your shoulder blades together and hold.

5. Which are the best exercises for a herniated disc in the lower back?

Exercises for a type of herniated disc in the lower back should focus on core stability and gentle stretching:

• Pelvic tilts: Strengthen the lower back muscles.
• Bridges: Improve glute and lower back strength.
• Bird dogs: Enhance core stability.
• Partial crunches: Strengthen abdominal muscles without stressing the back.
• Seated chair stretches: Gently stretch the lower back and hamstrings.

6. Which exercises for a bulging disc L3-L4 are also good for seniors?

Effective exercises for a bulging disc at L3-L4 include those that stabilise and strengthen the core and lower back:

• Pelvic tilts: Improve lower back stability.
• Bridges: Strengthen the glutes and lower back.
• Knee-to-chest stretches: Stretch the lower back muscles.
• Bird dogs: Enhance core stability and coordination.
• Partial crunches: Strengthen the abdominal muscles gently.

References

• https://www.medicinenet.com/what_is_the_fastest_way_to_heal_a_herniated_disc/article.htm
• https://physicaltherapyfirst.com/blog/2018/07/30/herniated-disc-exercises/
• https://mainstaymedical.com/exercises-for-herniated-disc-in-lower-back/
• https://petersenpt.com/herniated-disc-exercises-to-heal-quickly
• https://www.spinemd.com/resources/blog/treating-a-herniated-disc-with-physical-therapy/
• https://www.mayoclinic.org/diseases-conditions/herniated-disk/diagnosis-treatment/drc-20354101

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