Introduction
A herniated disc, also known as a slipped or ruptured disc, can cause significant pain and discomfort. The condition occurs when the disc’s soft interior pushes through the disc’s exterior and irritating the surrounding nerves. Treatment for herniated discs includes medication, surgery, and physical therapy, among other options. In this article, we will talk about exercises that can help relieve the pain and discomfort caused by herniated discs.
Exercises for Herniated Disc Extrusion Relief
1. Cat and Cow Stretch
The Cat and Cow stretch is a simple exercise that can provide relief from herniated disc pain. Here’s how to perform the exercise:
- Start on your hands and knees with your shoulders above your wrists and hips above your knees.
- Take a deep breath in, and then exhale while you arch your back towards the ceiling. Tuck your chin to your chest and bring your tailbone towards your knees.
- Next, take another deep breath in and on the exhale, lower your back towards the floor, lift your head, and look up. Push your buttocks towards the ceiling.
- Repeat the exercise for 30 seconds.
2. Knee-to-Chest Stretch
The Knee-to-Chest stretch is another simple exercise that can help relieve herniated disc pain. Here’s how to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Use your hands to pull your right knee towards your chest, keeping your left foot on the ground.
- Hold the stretch for 20 seconds, and then release your leg.
- Repeat the exercise with your left leg.
- Continue alternating legs for three minutes.
3. Pelvic Tilt
The Pelvic tilt is another effective exercise for relieving herniated disc pain. Follow these steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Starting with a neutral spine position, tighten your abdominal muscles, and flatten your lower back against the floor.
- Hold for five seconds, and then release the tilt.
- Repeat the exercise for one minute.
4. Lumbar Extension
The Lumbar Extension exercise targets the lower back and can help relieve the pain caused by a herniated disc. Follow these steps:
- Lie on your stomach with your elbows bent and forearms resting on the ground.
- Keeping your elbows on the floor, press up with your hands to arch your back. Hold the position for five seconds.
- Repeat the exercise for one minute.
5. Seated Spinal Twist
The Seated Spinal Twist can help relieve the tension and pressure on the spine. Here’s how to perform the exercise:
- Sit on the floor with your legs straight out in front of you.
- Bend your right knee and place your foot on the floor outside your left thigh.
- Place your right hand on the floor behind your back and twist your upper body to the right.
- Hold the stretch for 20 seconds, and then repeat on the other side.
- Continue alternating sides for three minutes.
FAQs About Herniated Disc Exercices
Q1: Are there any exercises to avoid when you have a herniated disc?
A: Yes, certain exercises should be avoided when you have a herniated disc. These can include exercises that place strain on the lower back, such as heavy lifting, high-impact activities, and exercises that require twisting or bending, like sit-ups or toe touches.
Q2: Can yoga help with herniated discs?
A: Yes, yoga can help relieve herniated disc pain. Yoga poses that improve flexibility and strength, such as the Child’s Pose, the Downward-Facing Dog, and the Cobra pose, can be especially helpful.
Q3: Can chiropractic adjustments help with herniated discs?
A: Yes, chiropractic adjustments can help reduce herniated disc pain. Chiropractic adjustments can improve range of motion, reduce inflammation, and relieve pressure on the nerves.
Q4: How long does it take to recover from a herniated disc?
A: Recovery time for a herniated disc can vary, depending on the severity of the condition and the treatment method used. Some people may recover within a few weeks, while others may require several months or longer to recover.
Q5: Can a herniated disc heal on its own?
A: In some cases, a herniated disc can heal on its own. Rest, physical therapy, and other non-surgical treatments can help the body heal the herniated disc over time. However, more serious cases may require surgery to repair the damage.
Conclusion
Exercises play a vital role in relieving the pain and discomfort associated with a herniated disc. The exercises listed in this article, along with others, can be vital in improving range of motion and decreasing inflammation. However, it’s important to speak with your doctor before starting any exercise routine, as certain exercises can make herniated discs worse.
