Exercises for Herniated Disk Back Pain

A herniated injury occurs when the outer covering of the cartilage between the spine vertebrae tears. This forces a jell-like fluid toward the weaker side, causing the disc to bulge and exert pressure on the nerve roots. Herniated discs can be caused by lifting heavy objects in an awkward manner, falls and even car accidents. People with herniated discs should never bend at the waist and twist simultaneously. A series of strength-building and stretching exercises can promote blood flow to the area and relieve pain.

About the Exercises

• The exercises below are not necessarily designed to alleviate current pain associated with herniated discs. They promote blood flow to the area so oxygen and nutrients can heal the injury over time. This does not necessarily mean that you will not experience any relief. Some people feel better after a few stretching exercises. Three different types of exercises are recommended: Basic warm-up exercises, stretching movements and those that build strength in the lower back and surrounding muscles.

  Warm up and stretching exercises should be done daily. Limit the strength exercises to 2 to 3 times per week. Unless otherwise specified, do 10 repetitions of each exercise. Hold each position for 5 seconds. You can expect to have some pain while doing these exercises.

Warm Up and Stretching Exercises

• Warm Up Exercises:

  The first warm up exercise requires a small trampoline. Start marching slowly with both feet. Lift your legs up 3 to 4 inches. Do this for about a half minute.

  Sit on an exercise ball and gently bounce up and down for 30 seconds. Use a bed if you do not have a ball.

  Stretching Exercises:

  Lie down on your back on a hard surface with your legs stretched out. Allow the contour of your spine to naturally adjust itself. Stay in this position a minute or two.

  Next, bring one knee up and pull it toward your chest. Lower your leg and repeat with the other leg. Repeat as indicated above.

  Bend both knees. This time, pull both knees up together and stretch. The first exercise actually warms you up for the second, which stretches more muscles.

  While in the same position on your back, brace your elbows at each side. Slowly move both knees to the right and stretch the back. Repeat on the other side. This hits the area between the glutes and lower back. Stretching adjacent muscles is important for fostering blood flow to the herniated disc.

  This time, extend both legs. Slowly twist to the left and place your right foot over your left. Repeat on the opposite side.

  Stand up and lean slightly against the wall, placing your shoulder and arm against it. Slowly allow your hips to move toward the wall. Repeat on the other side. It is better to allow your hips to move gradually. Do not force them.

Strength Exercises

• Lie down on the floor with your knees pointed up. Slowly press your back against the floor and hold it. Repeat as indicated above. This first strength-building exercise is often a favorite with herniated disc sufferers. It can be highly effective in pain management.

  Next, squeeze the buttocks together and hold that position.

  Extend the legs. Lift them both off the floor about 6 inches. Hold, then relax. This leg lift exercise hits the abdomen and lower back. If your pain is sharp, do not do this exercise. Later, when you build strength, try to vary the height between 6 and 18 inches and hold it longer.

  While still lying on your back, bring your knees up. Brace your feet and slowly lift you buttocks off the ground. You will feel this in the thoracolumbar fascia tissue, which extends to the center of the lower back.

  Kneel on a soft rug or mat. Brace your hands and slowly lift your left leg backward. Bring it back down, then repeat with the other leg.

  Finally, lie face down on an exercise ball. Slowly arch your back and do a hyperextension. This is one of the best strength exercises. Do not get frustrated if you can only do a couple repetitions. You will build your strength up over time.