Stretches And Exercises For Herniated Disc Pain

Although herniated discs can’t be replaced, they can often be treated without the need for surgery. Here are some exercises and stretches that can help relieve herniated disc symptoms. The cushioning discs between the vertebrae can be compared to your car’s brake pads. However, they have more similarities with shock absorbers. If your brake pads start making a grinding sound, it’s time to replace them or hire a mechanic.

Your back is a different story. Even though disc replacement procedures are less expensive and more sophisticated, you still need to have surgery. If your intervertebral disks are damaged or herniated you will need to change tracks. This means stretching and exercise.

The body’s shock absorbers: Intervertebral Discs

Between each vertebrae, the small bones that make your spine, there are cushioning discs. The discs are small, flexible balloons that are filled with a gel-like substance. These cushions are called intervertebral or discs. The intervertebral disks are held in position by the cartilage at each end of each vertebra.

Intervertebral disks act as shock absorbers for the spine and body (see, what did they tell you? They transfer weight and stress from one vertebra to another. These discs can become damaged or worn down over time. Gel centers that contain the gel can leak out and press against the nerve roots. A herniated disk is this type of injury.

Stretches and exercise can help relieve herniated disc pain

It is important to consult your doctor if you have a herniated disk. Without proper instruction and approval, you could inflict additional injury. Avoid stretching and exercises during the acute phase of a herniated disk.

After the proper medical considerations are made, gentle exercises can be used to ease pain and other symptoms associated with a herniated disk. By strengthening your back and hamstring muscles, you can reduce pressure on the spine column, which helps prevent pain. Exercise can also prevent injury and help promote healing.

To heal an injury, there is increased blood flow to the spine
Strengthening the support muscles of the spine
Reduced stress on the spine which reduces pain
Improve abnormal postures in relation to pain

After a disc herniation diagnosis, don’t stop doing exercises. With your doctor’s approval, you should get moving and starting to exercise as soon as possible. Start small with the following exercises and gradually increase your intensity. This will ensure safety. Avoid “BLTs”, which are bending, lifting, and twisting.

Although you don’t necessarily need to have any equipment for these exercises, some items can make them more enjoyable and easier. You may need a yoga mat, especially if you have hard floors. A resistance band (a towel works well), yoga blocks, a stable upright chair (not a recliner), and a timer (your smartphone should have one).

If you feel pain from any of these exercises or stretches, please stop immediately and see your doctor.

Stretches and exercises for the Cervical Spine

Exercise in isometric hold

Relax your shoulders and sit straight.
Place your hand on the forehead.
Place your head in your palm and do not move your head.
For 5 to 15 seconds, hold the position. Repeat the process 15 times.

Neck extension and headlift exercise

Place your stomach flat on a stable surface.
Place your arms at your sides.
Keep your head above the edge.
Slowly raise your head to neutral and keep it there for five to ten seconds.
Repeat the process 15-20 times until you are satisfied.

Neck retraction/chin tuck exercise

Place your back on a flat surface.
Place your arms by your sides.
To feel a tug, tuck your chin down towards your chest.
For 5-10 seconds, hold the button down.
Repeat the process 15-20 times.

Shoulder retraction (scapular retractions)

Place your back against the wall, or sit down.
Allow your arms to naturally hang at your sides.
Your elbows should be bent at 90 degrees at the elbow.
Your shoulders should be lowered and your back should be straight.
While pushing your back against the wall, squeeze your shoulders together.
For 15-30 seconds, hold the button down.

Neck rotation stretch: Turn your head slowly to one side, but not so far that your neck is visible. Hold the position for 30 seconds. Then, slowly turn your head to the opposite side.

Lateral bend stretch: Turn your head so that your justify side touches your shoulder. Now hold the position and then move to the right side.

Scalene stretch: While sitting in a chair, grasp the seat with your justify arm, lift your justify shoulder blade down, and then bend your right ear towards your right shoulder until it feels a tug. Then tile the backwards.

Stretches for the Lumbar Spine

Gentle knee-to-chest stretch

This is a good stretch to begin with, and can be used on days your body cannot tolerate more strenuous stretches. To relieve pain, the knee-to-chest stretch targets muscles on both sides of your back.

Place your hands on the ground, and place your knees on the back.
Gently pull one of your knees towards your chest with your hands.
Tend to the stretch for at least 10 seconds. Then, switch sides and do it again.

Stretch for cat-cow

The cat-cow stretch is a favourite for back pain relief. It opens the spaces between your vertebrae, relieving the pressure on your herniated disc, and increasing mobility in your spine.

Keep your hands and knees lower than the floor, so that your body is on the “tabletop” with a flat back.
Take a deep breath and look up at the ceiling from where you are looking.
Slowly exhale and then round your spine to form an arch. This is like an angry cat. Let your head hang loose and your shoulders relax. Your back should be visible.
Do a set of 10 at least two or three times.

Back flexion stretch

To relieve low back pain (one of the most common medical conditions), this stretch will extend your spine and back muscles.

Lay on your back
Bring your knees towards your chest, and then wrap your arms around your knees.
Keep your head up high so that you feel a tug at the middle and lower back.
Tend for 10 seconds, then repeat the process 5-10 times.

Spinal decompression stretch

Stretching the space between your vertebrae can relieve pressure on your spine and discs.

To hang from, you will need something sturdy (e.g. A bar that can be used for pulling ups on the top of a doorframe or playground monkey bars, or any other bar. ).
Use an overhand grip to grasp the bar. Lift your feet off the ground until they touch the ground.
Hold for 30 seconds, then repeat the process three times.

Piriformis muscle stretch

Low back pain can be relieved by stretching this tiny muscle in your buttocks. If you suffer from sciatica, this stretch can be helpful.

Place your back on the yoga mat or floor.
Place your heels on the ground with your heels planted.
Place one leg on the bent knee of the other. It should look like an upside-down triangle.
Reach one arm out through the triangle, and then use your other hand to grab the bent leg.
Hold the position by pulling the leg towards your chest.
Continue with the opposite leg.

Hamstring stretch while seated

Sit down in a chair, with one leg on the ground and the other bent at 90 degrees. The other leg should be extended straight out with your heel on the floor.
Keep your back straight and extend your legs outward until you feel a stretch in your upper thigh.
This stretch should be held for between 15-30 seconds. Then, switch to the other leg.
Repeat as many times as you can.
Option: You can also deepen the stretch by lying down on your back and raising one leg up in the air. You can wrap a towel or a resistance band around your raised foot, and pull your leg towards your body by holding the towel/band.

Prone extension stretch

This helps to reposition discs back in the correct place. It also aids in healing. This stretch may not be suitable for everyone. This is normal. Begin slowly. Stop immediately if you feel any pain.

Place your face on the yoga mat or floor.
Place your forearms next to your body on the ground. Your elbows should be bent at 45 degrees.
Slowly, prop your elbows up in a “Sphinx” pose. Make sure your hips are connected to the ground.
Continue to press your elbows upward until your elbows bend at a 90 degree angle.
For 10-15 seconds, hold the up position and then return to your original position.
You can repeat the stretch 10 more times until you are able to hold the position up for 30 seconds.

Bracing the abdomen or pelvic tilt

Place your feet flat on the floor and place your knees bent on your back.
Without holding your breath, contract and pull in the lower and deeper ab muscles.
As the motion takes place, the lower back will fall to the ground, putting the spine in neutral.
Tend for 10-15 seconds, then repeat the process multiple times.

Thomas stretch

Place your feet on a flat surface.
One leg should be lifted to the chest.
Hold the other leg above the surface with your abs.
You should feel a stretch in the front of your thighs.
The back should not feel pressure or pain.

Avoid these exercises

If you do strenuous exercise or play sports, it can worsen a herniated disk. A herniated disc can be caused by heavy lifting, sudden pressure on the back, and repetitive strenuous activities. If you’re currently in recovery from a herniated disk, you should refrain from engaging in strenuous repetitive activities until your doctor has cleared you.

Avoid any activity that can cause or intensify your pain while you are recovering.

Avoid hamstring exercises if you have sciatica.
Avoid high-impact activities like running and other sports, as they can cause damage to the spine.
Water exercises and swimming are great options because they have no impact on the body.