Exercises to Help a Herniated Disc

According to Back.com, experts in back pain, 98 percent of herniated discs occur in the lower back area. Herniated discs can be painful. They can be caused by lifting heavy objects, falling or automobile wrecks. If someone has a herniated disc, he should avoid bending over and twisting to one side. Strength-building and stretching exercises can relieve pain and promote blood flow to the injured area.

Information on Exercises

• The following stretching and strength exercises are designed to allow the passage of oxygen, vitamins and minerals through the blood to the injured area. You will still probably experience pain but the healing process can begin and work gradually over time. Three types of exercises are recommended. They include warm-up exercises, stretches and those that build strength in the lower back and adjacent muscles. You should do the warm-up and stretching exercises on a daily basis. Perform the strength-building exercises two or three times per week. Unless otherwise specified, hold each movement about two to five seconds. Do 10 repetitions for each exercises. Expect to have some pain.

Warm-Up & Stretching Exercises

• Warm Up Exercises:

  Sit on a fitball or bed and bounce up and down gently for a half minute. Relax your body. Let the back muscles adjust to the movement.

  Stretching Exercises:

  Lie down on the floor with your legs stretched and arms at your side. Allow your spine to align itself naturally. Hold this position for two minutes.

  Lift one knee up while keeping the other one extended. Slowly pull the other toward your chest and hold it there a couple of seconds. Lower your leg back down and repeat the same movement with your other leg. Do this exercise for the recommended number of repetitions above.

  Next, lift both knees up and brace your elbows on each side. Slowly move your knees to the right and stretch your lower back. Repeat this movement on the other side. This exercise stretches additional muscles and joints in the lower back. It is important to stretch the muscles in different directions to increase blood flow to the herniated disc.

  Stand up and lean on a slight angle against a wall, positioning your arm and shoulder against it. Relax and let your hips move toward the wall. Do this exercise on both sides for a minute or two.

Strength Exercises

• Lie down on the floor with your knees pointed up. Slowly press your back against the floor and hold it. This exercise builds strength in the lower back to support your herniated disc. Squeeze the buttocks as you go down to work that muscle, too.

  Extend your legs. Lift both of them 6 inches off the floor. Hold this position and relax. You are building your abdominal muscles in this exercise, which will support your lower back.

  Kneel on a carpet or mat. Brace your hands and slowly lift your right leg back and off the mat. Extend it as far back as you can. Repeat with the other leg.