Overview
In clinical practice, as a neurosurgeon, I see many patients with herniated discs at clinic. A herniated disc is a common injury that can occur from everyday activities like twisting or bending the wrong way.
Some suffer from debilitating pain, while others experience only minor discomfort. For many people, the first instinct may be to rest and avoid any activity that could cause further pain. However, studies now suggest that specific exercises may be one of the most effective treatments for a herniated disc & can provide the fast relief.
Read on to learn more about how exercise can help and what types of exercises are best suited for this condition. Also, we will list 5 exercises that can help you relieve the pain from herniated disc.
What is Herniated disc i.e. Spinal Disc Herniation?
The spine is made up of bones called vertebrae. In between these vertebrae are spongy discs that act as cushions. These discs have a tough outer layer and a gel-like inner layer. A herniated disc occurs when the inner layer of the disc bulges out through a tear in the outer layer. This can put pressure on the spinal cord or nerves, causing pain
A herniated disc can happen suddenly due to an injury or develop over time from wear and tear. Common activities that may lead to a herniated disc include:
- Bending over to pick something up
- Lifting heavy objects
- Twisting the body unexpectedly
- Making sudden movements
- Repetitive motions
Symptoms of Herniated disc
The most common symptom of a herniated disc is pain. The pain may radiate from the lower back into the buttock and down the leg. This is known as sciatica. Other symptoms may include:
- Numbness or tingling in the legs or arms
- Muscle weakness in the legs or arms
- A feeling of pins and needles
Exercises for Herniated Discs
While it may seem counterintuitive, exercise is actually one of the best things you can do for a herniated disc. There are a number of ways that exercise can help to ease the symptoms of a herniated disc. It can help to improve the range of motion in the spine, increase flexibility and muscle strength, and reduce inflammation.
Exercise releases endorphins, which are natural painkillers produced by the body. Exercise can also help to improve blood circulation in the affected area, which can speed up the healing process. In some cases, herniated disc surgery may be required to alleviate the symptoms. However, exercise is often recommended as a first line of treatment to help improve the condition and avoid the need for surgery.
There are a few things to keep in mind when exercising with a herniated disc:
- Start slowly and gradually increase the intensity of your workouts
- Avoid any sudden or jerky movements
- Listen to your body and stop if you feel any pain
- Focus on exercises that strengthen the abdominal and back muscles
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Here are 5 exercises that can help relieve the pain from a herniated disc:
1. Pelvic Tilts
Pelvic tilts are a simple but effective exercise for relieving lower back pain. To do this exercise:
- Lie on your back on the floor with your knees bent and feet flat on the ground
- Flatten your back against the floor and tuck your pelvis under
- Hold for 5 seconds
- Return to the starting position
- Repeat 10 times
2. Knee-To-Chest Stretch
This stretch helps to release the tension in the lower back. To do this stretch:
- Lie on your back on the floor with your knees bent and feet flat on the ground
- Bring one knee up to your chest and hold for 15-30 seconds
- Return to the starting position and repeat with the other leg
- Repeat 3 times with each leg
3. Hamstring Stretch
Tight hamstrings can contribute to lower back pain. This stretch will help to loosen them up. To do this stretch:
- Lie on your back on the floor with your knees bent and feet flat on the ground
- Place a towel around your foot and raise your leg up
- Hold for 15-30 seconds
- Return to the starting position and repeat with the other leg
- Repeat 3 times with each leg
4. Prone Press-Up
This exercise helps to strengthen the muscles in the lower back. To do this exercise:
- Lie on your stomach on the floor
- Place your hands by your sides
- Slowly press up, keeping your back straight
- Hold for 5 seconds
- Return to the starting position
- Repeat 10 times
5. Cobra Pose
Cobra pose is a yoga exercise that helps to stretch and strengthen the back . To do this exercise:
- Lie on your stomach on the floor
- Place your hands by your sides
- Slowly lift your head, shoulders, and chest off the ground
- Hold for 5 seconds
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About Author
Dr. Eshan Nerkar
Neurologist And Neurosuegeon
Dr. Eshan Nerkar, Consultant Brain & Spine Surgeon in Nashik specializes in Spine Surgery. He practices at AXON Brain & Spine Clinic. He is one of the best neurosurgeons in Nashik with more than 10 years of experience. He has performed more than 1000 surgeries related to brain and spinal surgery procedures.