Strengthening and Conditioning Exercises for Herniated Disk Relief

Strengthening and Conditioning Exercises for Herniated Disk Relief

Introduction

Herniated disk is a condition which occurs when the soft cushion like structure between the spine bones ruptures and pushes out, irritating the nerves around it, causing severe pain and discomfort. This condition affects the person’s ability to perform routine activities of daily living such as walking, sitting and standing etc.

Although the surgical and medication are the most common types of treatment for herniated disk, strengthening and conditioning exercises are considered to be an effective non-surgical way to relieve herniated disk pain, increase muscles flexibility, improve body balance, and reduce the risk of recurrence.

Strengthening Exercises

– Bridges
– Deadlifts
– Partial Crunches
– Side Planks

1. Bridges

Bridges is a simple exercise that strengthens the lower back, hip muscles, and the buttocks. Here’s how to do it:

Step 1: Lie down on the floor, bend your knees, and place your feet flat on the floor, hip-width apart.

Step 2: With your arms at your sides and your palms down, gradually raise your hips off the ground until your body forms a straight line from your knees to your shoulders.

Step 3: Hold this position for a few seconds, then slowly lower yourself back to the starting position.

Repeat this exercise 10 to 12 times for 2 to 3 sets.

2. Deadlifts

Deadlifts help to strengthen the back and leg muscles as well as improving core stability and balance.

Step 1: Stand with your feet slightly apart and place a weightlifting bar at your feet.

Step 2: Bend your knees and hold the bar with your palms facing down.

Step 3: Keeping your arms straight, lift the bar by extending your knees and hips until you are standing upright.

Step 4: Lower the weight to the starting position by bending your knees and hips.

Repeat this exercise 10 to 12 times for 2 to 3 sets.

3. Partial Crunches

Partial crunches work primarily on the abdomen and provide support to the lower back muscles.

Step 1: Lie down on the floor and bend your knees, placing your feet flat on the ground.

Step 2: Place your hands behind your head.

Step 3: Gently lift your upper body towards your knees, bending at the waist.

Step 4: Hold this position for a few seconds, and then slowly lower to the starting position.

Repeat this exercise 10 to 12 times for 2 to 3 sets.

4. Side Planks

Side planks help activate the muscles on the side of the trunk, which in turn, helps improve posture.

Step 1: Lie on your side with your legs straight, and your feet stacked on top of each other.

Step 2: Prop your body up on your elbow, keeping your lower arm flat on the floor.

Step 3: Lift your hips off of the ground, maintaining a straight line from your head to your toes.

Step 4: Hold this position for a few seconds before lowering your hips back to the starting position.

Repeat this exercise 10 to 12 times for 2 to 3 sets.

Conditioning Exercises

– Swimming
– Yoga
– Stationary Bike

1. Swimming

Swimming is a low-impact exercise and helps improve flexibility in the back muscles and reduces the pressure applied on the vertebral column.

2. Yoga

Yoga is another effective way to improve flexibility, balance and reduce pain associated with herniated disk.

3. Stationary Bike

Stationary bicycle are low-impact and an effective tool for conditioning the muscles of the lower back, legs, and hips.

FAQs

1. Can Strengthening and Conditioning Exercises Relieve The Pain of Herniated Disk?

Yes, strengthening and conditioning exercises are effective ways to relieve pain associated with Herniated Disk.

2. How Often Should I Perform These Exercises?

You should perform these exercises 2 to 3 times a week.

3. Can These Exercises Help to Avoid Surgery?

Yes, strengthening and conditioning exercises can help avoid surgery.

4. Are There Any Limitations on These Exercises?

Yes, consult your doctor before starting these exercises. People with mobility, heart or blood pressure issues may not be eligible for some of these exercises.

5. What are the Benefits of Yoga for Herniated Disk Patients?

Yoga helps to reduce the pain and improve the flexibility of back muscles. It also reduces stress and anxiety levels in patients.

6. How Long Will it Take to Recover from Herniated Disk with These Exercises?

The recovery time can vary from person to person. Some patients may recover in a few weeks, while others may take months.

7. Can Herniated Disk Cause Permanent Disability?

In some cases, herniated disk may cause permanent disability, but it is a rare occurrence.

8. Are Deadlifts Safe for People with Herniated Disk?

Deadlifts may not be suitable for all patients with herniated disc patients. You should perform deadlifts under the guidance of a trained professional, and if you are experiencing pain, you should stop the exercise immediately.

9. Can This Condition Recur Even After Treatment?

Yes, there is a possibility of recurrence of herniated disc even after treatment. To avoid this, you should continue performing exercise to keep your muscles and spine strong.

10. Is Surgery the Only Option for Herniated Disk Treatment?

No, surgery is not always the only option for herniated disk treatment. Non-surgical methods such as strengthening and conditioning exercises, physical therapy, medication may be sufficient for some patients.

Conclusion

In conclusion, strengthening and conditioning exercises are an effective way to relieve pain associated with herniated disk and improve the strength and flexibility of the muscles. These exercises, along with other non-surgical techniques, can help avoid surgery in some patients. However, it is essential to consult with your doctor before starting any new exercise regimen.

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