25 Effective Slipped Disc Exercises To Manage Pain And Improve Mobility!
Published on : 03-May-2024
5 min read
Update on : 28-Jun-2024
Update on : 28-Jun-2024
Anvesha Chowdhury
A herniated disc, known medically as a herniated disc, can be an acute and painful condition that affects the spine. This occurs when the soft core of the disc protrudes from the rigid layer and causes pressure near the blood vessels, causing pain, numbness, and weakness. Although treatment usually requires rest, medication, and sometimes surgery, incorporating specific bulging disk exercises into your daily life can help minimise symptoms and prevent future attacks. In this blog, we will explore various exercises that specifically target and strengthen the muscles around your spine, improving stability and flexibility and finally relieving a herniated disc's discomfort.
Table Of Contents
1. 25 Slipped Disc Exercises For Herniated, Bulging And Ruptured Disc Recovery
2. Is It OK To Exercise With A Slipped Disc?
3. Is Slipped Disc Life Long?
4. What Is The Fastest Way To Recover From A Slipped Disc?
5. Expert Advice
6. The Final Say
7. FAQs
8. References
25 Slipped Disc Exercises For Herniated, Bulging And Ruptured Disc Recovery
If you are facing discomfort due to slipped disc injuries, here are 25 effective slipped disc exercises that can be inculcated into your exercises for herniated disc routine to minimise or get rid of them:
Pelvic Tilts | With your feet flat on the floor lie on your back with your knees bent. Slowly turn your belly back and press your back towards the floor. Hold for a few seconds, then return to the middle position. | It strengthens muscles, including those of the abdomen and back, essential for stabilising and supporting the spine. |
Bird Dog | Start on your hands and knees. Keeping your spine Centered. Extend one of your arms forward and the opposite leg backwards. After returning to the starting position, hold for a few seconds. Repeat with the other arm and leg. | This exercise increases core stability, strengthens back muscles, and improves balance and coordination. |
Bridge | Lie down but on your stomach, stretch your arms over your head and straighten your legs. Raise your arms, chest, and legs above the floor to work your back muscles. Hold for a few seconds and lower your arms after holding it for a few seconds. | This buldging disc workout targets the core muscles, improves the spine, promotes better posture, and reduces back pain. |
Superman | Lie down but on your stomach, stretch your arms over your head and straighten your legs. Raise your arms, chest, and legs above the floor to work your back muscles. Hold for a few seconds and lower your arms after holding it for a few seconds. This exercise targets the core muscles, improves the spine, promotes better posture, and reduces back pain. | This exercise targets the core muscles, improves the spine, promotes better posture, and reduces back pain. |
Cat-Cow Stretch
| Take a deep breath, arch your back and lift your chest and tailbone (Cow Pose) by starting on your hands and knees. As you exhale, rotate your spine and pull your chin towards your chest (cat pose). Repeat for a few breaths. | Cat-cow stretching helps increase flexibility and mobility of the spine and reduces tension and stiffness in the back muscles.
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Hamstring Stretch | Sit on the floor, keeping one leg straight and the other bent. Your feet should be on the inner thighs of the straight legs. From your hips, bend forward and reach towards the toes of your legs. Wait 20-30 seconds, then switch legs. | Hamstring stretches can relieve tension in your hamstrings and lower back, increase flexibility, and reduce stress on your spine. |
Piriformis Stretch | Lie down on your back with your knees bent. Cross one ankle over the other knee to form a "four" shape. Cross your legs and place your hands behind the thighs of the right leg. Slowly pull your knees towards your chest. | It targets your piriformis muscle, which can become tight when the disc slips and cause sciatic nerve pain. Stretching may reduce discomfort. |
Child's Pose | Start on your hands and knees, then sit on your heels and pull your hands forward. Press your chest into the floor and rest your forehead on the mat. Hold for 30-60 seconds and breathe deeply. | The child's pose stretches the spine, hips, and shoulders, strengthening and encouraging relaxation. |
Seated Forward Fold | Stretch your legs while sitting on the floor. Bend forward using your hips and try reaching your toes. Keep your spine erect and your chest upright. Hold for 20-30 seconds, then release. | This stretch targets the hamstrings, lower back, and spine to reduce flexibility and stiffness. |
Side Pank | Take a plank position, shift your weight onto one arm and rotate your body to the side. Stack your feet and lift your hips, creating a straight line from head to heels. Hold for 20-30 seconds, then switch sides. | Side planks strengthen your core muscles, including your obliques, improving spinal alignment and reducing the risk of injury. |
Wall Sit | Press the wall with your feet hip-width apart and slide until your knees are bent at a 90-degree angle. Hold this position for 20-30 seconds, then stand up. | The wall can strengthen your quadriceps, glutes, and hamstrings, improve your lower body, and reduce back pain. |
Seated Spinal Twist | Sit on the floor with your legs extended. Bend one knee and cross it over your other leg, placing your feet flat on the floor. Bend your knees and place your elbows on the outside of your knees. Hold for 20-30 seconds, then switch sides. | Sitting with a straight spine reduces discomfort by straightening the spine and releasing tension in your back muscles. |
Wall Angel | Stand with your back against the wall. Bend your arms at a 90-degree angle, and your elbows and wrists should touch the wall. Slowly slide your arms down, maintaining contact with the wall. Then, return to the starting position. Wall Angel heals the shoulders and body and strengthens your back muscles while relieving back pain. | Wall Angel heals the shoulders and body and strengthens your back muscles while relieving back pain. |
Cobra Stretch | Facing the floor, lie flat on your stomach while your palm should be on the floor near your shoulders. Press through your hands to lift your chest off the floor. Keeping your hips and pelvis grounded. Hold for 20-30 seconds, then lower back down. | The cobra stretch opens the chest, stretches the abdominal muscles and spine, relieves tension, and promotes good posture. |
Standing Forward Fold | Stand with your feet hip-width apart. Reach the floor by bending forward from the hips. Rest your head and arms. Hold for 20-30 seconds, then release. | These stretches target the hamstrings, calves, and lower back, increasing flexibility and reducing tension in the spine. |
Knee-To-Chest Stretch | Put your feet flat on the floor and lie on your back with your knees bent. Bring one knee close to your chest and hold your chin with both hands. Wait 20-30 seconds, then switch legs. | Stretching from knee to chest can relieve lower back and hip tension, promoting relaxation and reducing discomfort. |
Standing Quadriceps Stretch | Stand straight with your feet hip-width apart. Bend one knee and tuck your ankle behind you. Slowly pull your heels toward your glutes until you feel a stretch in your thighs. Wait 20-30 seconds, then switch legs. | This stretch targets the quadriceps and hip flexors, increasing flexibility and reducing stress on the lower back. |
Sphinx | Lie on the floor while your elbows are bent, and your forehead is aligned with your shoulders. Keeping your hips off the floor, press into your forehead to lift your chest off the ground. Hold for 20-30 seconds, then release. | Sphinx stretches to stretch the abdominal muscles and spine, increase flexibility, and relieve tension in the lower back. |
Leg Raises | Lie on your back with your legs and hands under your hips. Lift your legs off the floor until they touch the floor. Please put it back slowly without touching the floor. | Legs strengthen your abdominal muscles, increase stability, and minimise the risk of back pain and associated injuries. |
Seated Neck Stretches | Sit up straight and relax your shoulders. Turn your head to one shoulder and place your ear near your shoulder. Apply gentle pressure with your hands to increase extension. Hold for 20-30 seconds, then switch sides. | Neck stretches can relieve tension in your neck and shoulders, promote relaxation, and reduce discomfort. |
Standing Hamstring Curls | Stand straight with your feet hip-width apart. Bend your left knee and pull your heel towards your gluteal muscles to engage your hamstrings. Lower your feet back and hold for a few seconds. Repeat on the other side. | Standing hamstring curls strengthen your hamstrings and glutes, increase lower body strength, and reduce back pain. |
Seated Shoulder Squeeze | Relax your shoulders and sit up straight. Act as if you were trying to hold a pencil between your shoulder blades and squeeze them together. Hold for a few seconds, then release. | Shoulder relaxation improves posture and strengthens the back muscles, thus reducing back pain and tension. |
Prone Press-up | Lie face up with your hands flat on the floor near your shoulders. Use your hands to lift your upper body above the ground. Keep your hips and pelvis on the floor while you are at it. Lower your upper body and rest for a few seconds. | Squat push-ups improve the spine and strengthen the back muscles, reducing discomfort and promoting better posture. |
Knee Lifts | Stand straight with your feet hip-width apart. Bring one knee towards your chest as far as is comfortable. Lower your feet back and hold for a few seconds. Repeat on the other side. | Knee raises strengthen your hip flexor and increase stability, reducing the risk of back pain and injury. |
Swimming Exercise | Lie down on your stomach and stretch your arms over your head and your legs must be straight. Lift your arms, chest, and legs above the floor while you are at it, alternating your arms and legs up and down as if you were swimming. Lower your face to protect your neck. Continue for 30-60 seconds. | Swimming strengthens upper and lower back muscles, improves the spine, and reduces back pain. |
Is It OK To Exercise With A Slipped Disc?
Whether you can move with a herniated disc depends on many factors, including the severity of your symptoms, the specific exercises you plan to do, and your doctor's recommendation. Here are some things you need to take into consideration if you are willing to undertake slip disc exercises:
1. Always Consult A Healthcare Provider
Before getting into an exercise program, it is important to consult your healthcare professional (such as a physical therapist, orthopaedic physician, or physician) who can analyse your health condition and make recommendations based on your specific needs and characteristics.
2. Follow Medical Advice
Your doctor can advise which exercises are safe and ideal for your present condition. They may recommend targeted exercises to strengthen your spine muscles, increase flexibility, and reduce symptoms associated with a herniated disc.
3. Start Slowly And Gradually
If your doctor recommends it, start with low-intensity bulging disk exercises that do not add an additional burden on you and gradually increase the intensity and duration as you tolerate them. Listen to your body to avoid pain or discomfort. Excessive exertion can worsen symptoms and delay recovery.
Also Read: Importance Of Exercise: Explore 35 Benefits Of Fitness In Daily Lifestyle!
4. Focus On Core Stability
Strengthening muscles, including the abdominal muscles, back extensors, and pelvic floor muscles, is often beneficial for people with a herniated disc. Exercises that promote stability among students can help strengthen your spine and minimise the risk of any further injury.
5. Choose Low-Impact Activities
Low-impact exercises, such as walking, swimming, cycling, or using the elliptical machine, are generally safe for people with a herniated disc. These activities provide great cardiovascular benefits without straining the spine.
6. Avoid High-Impact and Twisting Movements
Repetitive, competitive, or activities such as running, jumping, or lifting heavy objects that create a heavy impact can cause herniated disc symptoms and should be avoided or corrected.
7. Focus On Flexibility
Add stretching to your routine to increase flexibility and reduce muscle tension. Stretching tight muscles in your back, hips, and legs can help relieve tension in your spine and improve your range of motion.
8. Use Proper Form
Pay attention to body structure and form while exercising to avoid more stress on the spine. Engage your muscles to keep your spine centred and prevent hyperextension or hyperflexion.
9. Listen to Your Body
If you experience increased pain, numbness, tingling or other symptoms during or after exercise, stop exercising and consult your doctor. It would help if you changed your exercise habits or tried different activities that are easier to avoid.
Is Slipped Disc Life Long?
The duration and severity of symptoms vary between different people, and in some cases, symptoms may improve with appropriate treatment or over time. But for others, a herniated disc can become a chronic or recurring problem. Here are a few key points to consider regarding the longevity of a slipped disc:
1. Variability of Symptoms
While some people may experience temporary discomfort or pain related to a herniated disc that may be relieved with rest and treatment, others may have persistent or recurring symptoms that require regular treatment.
2. Chronic Conditions
If symptoms persist or return after treatment, the herniated disc may be considered chronic. Chronic pain or neurological symptoms due to spondylolisthesis may degrade your quality of life and require long-term treatment strategies.
3. Management And Prevention
Although spondylolisthesis cannot be cured entirely, many treatments are available to manage symptoms and improve function. These may include physical therapy, pain management, medications, spinal injections, and sometimes surgery.
4. Risk Factors And Prevention
Certain factors, such as age, occupation, lifestyle, and physical health, can affect the outcome of a herniated disc. Managing the problem, such as maintaining a healthy weight, maintaining good posture, staying active, and avoiding activities that strain the spine, can help reduce the risk of disc herniation and other symptoms.
5. Individualised Approach
Treatment of a herniated disc must be tailored to the individual, including factors such as severity of symptoms, activity restrictions, response to treatment, and overall health. A different approach must be used to solve complex problems involving orthopaedists, physiotherapists, physicians, and surgeons.
What Is The Fastest Way To Recover From A Slipped Disc?
In collaboration with slipped disc exercises, here are some tips to take into consideration on your journey to recovery from a slipped disc:
1. Follow the Treatment Plan
Follow your doctor's recommended treatment plan for disc problem exercise, which may include medication, physical therapy, chiropractic care, or, in severe cases, surgery. Adherence to the treatment plan is essential for approval.
Seek guidance from a healthcare professional, such as a physical therapist, physician, or orthopaedic surgeon, who can analyse your condition and recommend appropriate treatment options.
3. Rest And Modify Activities
Initially, rest is required to allow the injured area to heal. Avoid activities that worsen symptoms, such as heavy lifting, bending, or twisting. Gradually resume exercise and sports as usual.
4. Go For Physical Therapy
Participate in a physical therapy program for your specific needs. Physical therapy can help strengthen your muscles, correct physical imbalances and increase flexibility, all of which can help heal a herniated disc.
5. Do Strengthening Exercise
Involve the hamstrings, back extensors, and muscles stabilising the spine. These muscles need to be strengthened to provide better support and stability, thus reducing the risk of future injuries as you would indulge in exercises for l4 l5 disc bulge.
Also Read: 5 Dynamic Functional Strength Training Exercises With Benefits And Routine!
6. Stretching Exercises
Stretch to increase flexibility and reduce muscle tension. Focus on stretching tight muscles in your back, hips, and legs to relieve stress on your spine and increase mobility.
Also Read: Explore 12 Targeted Stretch Exercises For Back Pain Relief With Benefits!
8. Use Heat Or Cold Therapy
Take heat or cold therapy for your affected area to minimise pain and inflammation. Heat therapy can help reduce muscle stiffness and improve blood flow, while cold therapy can reduce swelling and numbness.
9. Stay Active
Participate in low-intensity activities such as walking, swimming or cycling to maintain cardiovascular health and promote circulation without severe symptoms. Gradually increase activity in fashion.
10. Manage Stress
Chronic stress can cause pain and delay healing. Incorporate stress management techniques in your routine such as deep breathing, meditation, yoga or mindfulness to promote relaxation and reduce physical tension.
11. Stay Hydrated And Eat A Balanced Diet
Keep yourself hydrated and take a nutrient-dense diet that is essential for tissue repair and your overall health. Drink enough water and eat nutritious foods containing vitamins, minerals, and anti-inflammatory foods to support healing.
12. Monitor Progress
Monitor your symptoms and arrive on time. If your symptoms worsen, talk to your doctor for further evaluation and a change in your treatment plan.
Expert Advice
Expert Advice for exercise for herniated discs includes maintaining a healthy diet with nutrients necessary for tissue repair and pain relief. Proper nutrition can also improve muscle strength and flexibility, aid recovery, and reduce the risk of future injury. Always consult a doctor for personal guidance for bulging discs and exercise.
Health Expert
Akshata Gandevikar
The Final Say
Indulging in strength training exercises and stretching into your routine can significantly manage herniated disc symptoms and promote spine health. However, it is essential to be careful and consult a healthcare expert to ensure you are doing the right exercises for your condition. By improving strength and flexibility and maintaining proper posture, you can take active steps to reduce discomfort and prevent a herniated disc from recurring. Listen to your body and adjust as needed to support your recovery.
FAQs
1. Mention 5 workouts for herniated discs.
5 best herniated disc workouts are:
- Walking
- Swimming
- Yoga
- Pilates
- Core strengthening exercises
2. What are some safe exercises for bulging disc?
Top exercises for ruptured disc are:
- Cobra pose
- Bridge exercise
- Bird dog exercise
- Plank
- Knee hugs
3. Give spinal disc herniation exercises that are an effective cure.
Slipped disc and exercise are co-related because it is only exercises that can give you comfort. Here are some effective exercises:
- Pelvic tilts
- Standing extension
- Superman exercise
- Swimming
- Piriformis stretch
References
- https://www.webmd.com/back-pain/slipped-disc-exercises-for-pain-relief#:~:text=Step%201%3A%20Sit%20in%20a,repeat%20on%20the%20other%20side.
- https://www.medicalnewstoday.com/articles/324311
- https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.herniated-disc-exercises.zp4471
- https://www.metropolisindia.com/blog/preventive-healthcare/slipped-disc-exercises-for-pain-relief-and-treatment
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