Herniated Disc Movement & Motion Exercises

A herniated disc can be one of the most painful injuries. Though many people experience no symptoms, once the disc hits any part of the nerve canal, the agony can be unbearable. If you find yourself in this state, it is first recommended that you visit a health care practitioner so you can come up with a treatment plan. However, you can do a number of movements and motions to alleviate the pain.

Swimming

• Swimming places minimal pressure on your lower back.

  If you have a herniated disc, you know that lying down is one of the few truly comfortable positions. It places little pressure on your spine and allows your body to naturally stretch. It's no wonder, then, that swimming can provide a much-needed jolt of relief. Doing a freestyle or backstroke elongates your muscles and joints, which in turn creates more space for your spinal column to expand.

Therapy Ball Bouncing

• Therapy balls aren't just for stretching.

  It may seem odd, but bouncing up and down on one of those plastic, inflatable balls that you see at the gym can help heal your herniated disc. Discs between your vertebrae are thought of as "jelly doughnuts" because of their firm outer layer and jelly-like center. It is this crucial middle part that requires both oxygen and blood to function normally. Bouncing on one of these balls (which provide a tremendous amount of support) for several minutes a day helps pump oxygen to the damaged disc, thus speeding up your recovery. Sure, you may look silly, so if you don't want to do this particular exercise in front of your fellow gym members, go to your nearest sports equipment store and pick one up.

Core Strengthening

• A strong core relieves pressure on your lower back.

  If you view your body as a machine, it makes sense that strengthening your "front side" will alleviate pain on your "back side." A few easy crunches a day build muscle in your core, which takes pressure off your spine. The best position is to lie on your back with your feet slightly elevated. From here, bend upward slightly, making sure to concentrate on your middle abs. Avoid leg raises or oblique (side abdominal) movements, so as not to exacerbate your injury. As you heal, you can incorporate these motions back into your routine.