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Back Disc Exercises

People who suffer back pain often can trace the source to discs. Bulging discs can cause pressure on tender nerves making movement difficult and uncomfortable. Performing exercises that favor the discs can help prevent pain by strengthening the muscles and providing core balance.

  1. Aerobic Exercise

    • Aerobic exercise should be performed only if there is little or no impact on your legs. Aerobic exercise can be beneficial to the discs as it can improve your body's core strength as well as lowering body weight. Lowering your body weight can help take pressure off your back during everyday activities.

      Swimming, dancing and elliptical machines are good low-impact aerobic sports to engage in because they have very little impact and promote a wide range of motion to the back. Cycling is another low impact exercise that can be undertaken, but it should be done on a stationary bike to avoid the dips and potholes of the road. Perform a half an hour of aerobic exercise to promote healthy weight and strengthen the core muscles. Alternate between aerobic exercise and strength training five days a week.

    Stretches

    • Stretching your back as well as the muscles in your legs will help loosen the muscles involved in lifting and other day-to-day activities. Tight hamstrings can cause muscles in the back to have limited motion. Perform simple stretches, such as lying on the floor and bringing one knee up to your chest. This stretches your hamstrings and keeps your lower back loose. Ten minutes of stretching every day will strengthen and keep the muscles that may press against the nerves of the back.

      Perform additional hamstring stretches by sitting on the floor with a towel in hand. Bend forward and wrap the towel around your foot. Sit back up so that your neck and back are straight. Lift up your leg and pull of the towel to stretch your hamstrings.

    Strengthening Exercises

    • Perform strengthening exercises to build up the muscles in your legs, abdominal muscles and back. If you suffer from disc pain, it is important to start with light exercises that move the back as little as possible while building up strength.

      Perform wall squats to build up strength in the hamstrings, the abdominal muscles and the back. Lean against a wall with your legs spread shoulder width apart. Place your feet about 1 foot away from the wall. Slowly bend your knees and slide down into a squatting position with your thighs parallel to the floor. Hold in this position for about four seconds then return to the top. Perform 12-15 repetitions for two to three sets. This movement should not move your back, but it will strengthen it.

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