Herniated Disc Exercises

Herniated Disc Exercises

What are herniated discs?

A herniated disc occurs when the nucleus pulposus, which is the gel-like inner substance of an intervertebral disc, breaks through the annulus fibrosus, which is the tough, outer rim of the tire-like structure. Pain is the most common symptom. However, nerve compression and inflammation can cause other symptoms including numbness, tingling and/or weakness in the extremities can also occur with a herniated disc.

A herniated disc can cause other symptoms, including reflex dysfunction or an abnormal reflex response in the arms or legs, depending on where in the vertebral column the disc rupture occurs.

Exercise for Herniated Discs

Time and again, exercise has proven to be very helpful in health and fitness. It is also a component for the treatment of herniated discs. A proactive approach to the recovery from herniated discs with physical activities will help reduce the pain and assure the health of your back for the long-term.
To alleviate the pain, a person with a herniated disc will need at least 1 to 2 days of rest. However, you should keep in mind to resist the temptation to lie in bed for a long period of time because the muscles need to move and get conditioned for faster recovery.

Benefits of Herniated Disc Exercise:

It is a well-known fact the exercise is very effective for strengthening and stabilizing back muscles to prevent severe injury and pain. Having strong muscles that can support your bones and body weight help lessen unnecessary pressure on the spine.
Although this is true, having strong muscles is not the only way to support the spine. Losing excess weight can also help as extra weight also strains the back.

To help ease back pain, herniated disc exercises consisting of some simple stretches can be very helpful.

Some physicians order a program of herniated disc exercise called "dynamic lumbar stabilization." These herniated disc exercises focus on back and abdominal muscles and address problems with strength, flexibility and posture.

Swimming, biking, and walking are all examples of aerobic herniated disc exercise.  Before beginning any herniated disc exercises, ask your doctor which exercises are best for your condition.

Caution! Some herniated disc exercise may make your pain worse. If your pain gets noticeably worse while exercising, or if pain radiates down your leg, stop immediately.

Herniated disc exercises #1: Prone Position

When you first wake up in the morning, or after a nap, lie face down. This position is called the "prone position."  When you lie on your stomach, the curve of your lower back becomes more pronounced. This low-back curve is called "lordosis."

Increasing lordosis as a herniated disc exercise can help a bulging disc by bringing its center away from the spinal nerves.

Herniated Disc Exercise #2: Sphinx Yoga

The Sphinx Yoga pose is an excellent herniated disc exercise for helping to relieve low back pain.

  • Start by lying face down on your belly. Now, get up on your elbows and hold for one to two seconds. Repeat this herniated disc exercise 6 to 8 times.
  • If you cannot get up to your elbows, go back to the prone position.
  • Repeat the Sphinx pose every two hours as needed during the day.

A sign that your condition is improving is decreased pain in your leg. Pain in your back may initially increase somewhat, or move from your leg or thigh into your buttock or hip. This is a sign of improvement also and means the herniated disc exercise is helping. If the pain in your thigh or leg increases, stop the pose immediately.

Herniated Disc Exercise #3: Cobra Pose

The Cobra pose is another Yoga position that is recommended as a herniated disc exercise and is good for helping to relieve pain in the lower back.

  • Begin the pose in a face-down position, elbows bent and hands beneath your shoulders. Keeping your pelvis on the floor and the muscles of your lower back relaxed, push up with your hands as far as you comfortably can. Stop when you feel pain or when your arms are straight.
  • Hold this position for one to two seconds; repeat this herniated disc exercise 6 to 8 times.
  • Repeat the Cobra pose every two hours as needed.

Herniated Disc Exercise #4: Standing Extensions

This herniated disc exercise is done standing instead of lying down.

  • Start by standing up straight with your hands placed on your lower back (behind your hips). Your fingers are pointing down. Without using the muscles of your lower back, press your hands into your pelvis creating an arch in your low back.
  • Hold this position for one to two seconds; repeat this herniated disc exercise 6 to 8 times.
  • Repeat standing extensions every two hours as needed.
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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
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Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers