I’d be happy to provide a detailed answer for the question: “What exercises help a herniated disc?” I’m not a doctor, but I can share some exercises that have been commonly recommended for people with back pain due to a herniated disc. These exercises are meant to help strengthen the surrounding muscles, improve flexibility, and relieve some of the pressure on the disc. Remember to consult with a healthcare professional before starting any exercise program, especially if you have a herniated disc.
1. Standing Lumbar Extension:
– Stand with your feet shoulder-width apart and place your hands on your lower back for support.
– Gently lean back by pushing your hips forward and arching your back slightly.
– Hold the position for a few seconds, then return to the starting position.
– Repeat this movement several times, gradually increasing the range of motion as your back becomes more flexible.
2. Standing Row with Resistance Band:
– Attach a resistance band to a sturdy anchor point at waist height.
– Hold the resistance band handles with your palms facing each other and stand with your feet shoulder-width apart.
– Pull the band towards your chest, squeezing your shoulder blades together.
– Slowly release the tension and repeat for several repetitions.
– This exercise helps strengthen the muscles in your upper back and shoulders, which can provide support to your spine.
3. Prone on Elbows:
– Lie on your stomach with your elbows directly under your shoulders, forearms flat on the ground.
– Gently lift your upper body off the ground, keeping your hips and legs relaxed.
– Hold this position for a few seconds, then slowly lower back down.
– Repeat this movement a few times, gradually increasing the duration of the hold as you get stronger.
– This exercise helps to strengthen the muscles in your lower back and can help alleviate pain caused by a herniated disc.
4. Cobra Pose:
– Lie on your stomach with your legs extended and the tops of your feet pressing into the ground.
– Place your hands on the ground, directly under your shoulders.
– Press through your hands and gently lift your chest off the ground, keeping your hips and legs relaxed.
– Hold this pose for a few breaths, then slowly lower back down.
– Repeat this movement a few times, focusing on keeping your lower back relaxed and using the strength of your upper back to lift you.
5. Sciatic Nerve Floss:
– Sit on a chair or a stable surface with your feet flat on the ground.
– Extend one leg straight out in front of you and flex your foot.
– Gently lean forward, reaching towards your toes while keeping your back straight.
– Hold this stretch for a few seconds, then release and repeat on the other leg.
– This exercise helps to stretch the sciatic nerve, which can be affected by a herniated disc and cause pain down the leg.
Remember to start slowly and listen to your body. If any exercise causes increased pain or discomfort, stop and consult with a healthcare professional. It’s important to find a balance between strengthening the muscles and giving your body proper rest and recovery. Additionally, these exercises may not be suitable for everyone, so always seek personalized advice from a healthcare professional.