Leg Exercises and a Herniated Disc

A herniated, or slipped, disc is a condition that occurs when one of the discs located between the bones of the spine splits or ruptures. This causes a gel-like substance, called nucleus pulposus, to leak out of the disc. This, in turn, can create a host of problems, including leg or arm pain and weakness, loss of feeling in your bladder, and loss of bladder control. Having strong leg muscles provides support for your body weight and takes unnecessary pressure off your spine. Thus, leg exercises can be an effective way to treat a herniated disc.

Stretching

• Simple stretching can be one of the most effective ways to control the pain from a damaged disc. In particular, stretching exercises common in yoga and pilates can reduce pain in your legs and lower back. One such exercise is the lying leg raise. Begin by lying on a mat with your legs straight and on the ground. Then, lift both of your legs straight up into the air using only your abdominal muscles and hip flexors (be sure to keep your legs straight). Then lower your legs slowly until they are a couple of inches off the mat (be sure not to actually touch the floor), and then raise them again. Repeat this exercise. For a more intense stretching exercise, the people at www.myfit.com recommend having a person push your legs back toward the floor while you do the exercise. This creates extra resistance.

Aerobic Exercise

• Aerobic activities, such as walking, biking and swimming, can also relieve pain if you have a herniated disc. Aerobic exercises have the added bonus of helping you lose weight. This is important because carrying extra weight strains your back and spine and can cause additional pain.

  When beginning an aerobic exercise program, or any exercise program, start slow. The people at Spine Universe recommend beginning with 10 minutes of aerobic exercise on the first day and gradually increasing this time. As with any exercise, consult your doctor before beginning an aerobic routine.

Hydrotherapy

• Hydrotherapy involves exercising in water, such as a pool or whirlpool. Water exercises (such as simple aerobics) can build strength and increase flexibility. Moreover, the water relaxes tense muscles and relieves pain while reducing the amount of stress on the body. One hydrotherapy leg exercise you might want to try is commonly referred to as the "hip hooray." To do this exercise, stand straight in a pool and raise one leg out to your side as far as you can. Lead with your heel and be sure to hold onto the side of the pool for support.