Exercises to help relieve herniated disc pain

Dealing with back pain caused by a herniated disc is painful. The pain seems to find ways to seep into your everyday life. It affects your sleep, your ability to interact with family and friends, and your capacity to move freely. Back pain is no fun.

You may have accidently injured your back while you were playing sports or you experienced a trauma. Sometimes, a herniated disc may be the result of aging or general wear and tear. Not sure if you have a herniated disc? Check out these symptoms:

  • Numbness and tingling in the extremities
  • Pain in lower back
  • Shooting pain down the legs
  • Muscle weakness

No matter how the pain occurred, most herniated discs heal on their own. The secret to a happy back is strong core muscles, and that tip really isn’t hush-hush. Try these exercises to get you up and moving again:

Low-impact exercises. Most physicians will tell you that the best thing you can do for your back pain is to keep moving. Lying in bed all day won’t help relieve your pain long term. You need to strengthen your core muscles. Consider adding yoga, Pilates and walking into your daily routine.

Safe crunch. This exercise will help to strengthen your abdominal muscles and stretch out your spine. Start by lying on the floor on your back with your hands, facing palms down, behind your back. Place your right foot flat on the floor with your knee bent. Extend your left leg. Slowly lift your head, neck and shoulders off the ground for five seconds, five to 10 times. Switch legs and repeat.

Prone on elbows. This particular exercise is great for lengthening your back and relieving some stress from your spine. Begin by lying on your stomach on the floor. Place your hands near your shoulders. Slowly push yourself up, resting on your elbows. Hold this position for two minutes. If this causes too much pain, simply rest your upper body on a pillow. You are still stretching your spine with the smaller arch.

Bridging. This type of exercise helps to strengthen your lower back and hips. Lie on your back with your feet flat on the floor, hips-width apart. Slowly lift your buttocks and hips, tightening your abdominal muscles, as high as you can without pain. Hold this position for 5 seconds. Slowly lower your body to the ground. Repeat this exercise five to 10 times several times per day.

Before you incorporate new exercise routines into your daily regimen, consult your physician. Keeping your core muscles strong will help stave off unwanted back pain later in life.


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