Exercises for herniated disc in lower back

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Exercises for herniated disc in lower back .pdf

It is estimated that up to 80% of individuals will suffer from an episode of low back pain during their lifetime and Lumbar disc herniations are one of the common underlying issues.[1] In this articles we will dive into specific herniated disc exercises that you can do at home (at the bottom). Disc herniation most commonly occurs in the lower back (lumbar spine) and involves the displacement of disc material beyond the inter-vertebral disc space.[2] In the most simple terms, the spine is made up of individual vertebrae stacked on top of each other. Between each vertebrae is an intervertebral disc that provides a cushion so the vertebrae don't rub together. Furthermore, these discs (intervertebral discs) between the vertebrae, have a gel-like material inside (called a nucleus pulposus). A herniated disc is when that gel-like material ruptures through the outer layer of disc, and can press on the spinal cord or spinal nerves, resulting in symptoms, including disabling back pain and other associated symptoms that can make everyday activities difficult to perform.[2] This illustration may help: Note: A herniated disc is usually worse than a bulged disc. Before we get to 7 herniated disc exercises, let's talk a little about the symptoms and treatment options of lumbar disc herniation... Symptoms of herniated lumbar disc: ? Lower back pain (typically the first symptom) ? Leg pain (traveling up and down)[1][5] ? Leg numbness or tingling (traveling pain)[5] ? Leg weakness[1] ? Pain is worse from sitting[5] ? Restricted trunk flexion[1] ? Sciatica pain (Pinched Nerve) Please note, a herniated disc DOESN'T always cause pain, so you must get a proper diagnosis.[2][5] What does a herniated disc feel like? Lower back pain is typically the first symptom of a lumbar disc herniation. Often this pain will last for a few days and then subside, but leg pain, numbness or tingling, and/or weakness of the lower extremity often follows. Typically the leg pain eventually travels below the knee and can even affect the ankle and foot. How long does the pain last? Most patients with a lumbar disc herniation will improve gradually over a period of days to weeks, with most patients being symptom free within 3 to 4 months. Exercise works.... Patients that actively participate in an exercise program often report a significant reduction of pain and improved ability to perform their activities of daily living.[4][5] 7 Herniated Disc Exercises For Lower Back Please do them gently! Treatment Methodology: According to this Clinical Evaluation and Treatment Options for Herniated Lumbar Disc "The McKenzie exercise program is believed to be one of the most beneficial. This program is individualized to the patient's symptoms and emphasizes exercises that minimize or centralize radiating pain."[5] In addition, core stability exercises have been shown to reduce low back pain.[3][4] Therefore, we have included many "Extension" type exercises from the Mckenzie method, as well as Core stability exercises. If any of these exercises cause more pain, please stop and see your physician. 1. Spinal Decompression How it helps ? Spinal decompression should be the very first thing you do to treat a herniated or bulging disc because it essentially creates space between your vertebrae, and thus takes pressure off the discs. How to do it ? Use a bar or the top of a door (or anything you can hang from) and allow your body to "just hang". ? Hang for 30 seconds and do 3 sets. ? Release very slowly from this so as not to cause any spasms. ** This should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead. 2. Standing Extension How it helps ? This standing extension helps reverse what you do on a daily basis (hunching)... Since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position. How to do it ? Begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling. ? Start with 10 repetitions and do 2-3 sets. ? This one is particularly great to do when you need a break from sitting at your desk. ** This should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead. 3. Half Cobra Pose (Prone Lumbar Extension) How it helps ? The Half Cobra Stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the "centralization of symptoms", which basically means pain that travels down the affected leg to the foot should come back up closer to the low back ? which will in turn alleviate the pain. How to do it ? Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. ? Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). ? Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there's any pain, try a different exercise instead. 4. Full Cobra Pose (Advanced Extension) How it helps ? This stretch is based on the same principle as the half Cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms. How to do it ? Once you've mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed. ? Hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch. ? Eventually try to hold this pose for longer if it feels good (20-30 seconds). ** If you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead. 5. Cat-Cow How it helps ? This is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery. How to do it ? Begin this stretch on your hands and knees. Inhale and let your stomach "drop" towards the floor as you look up towards the ceiling. ? Follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet. ? Aim for 10 repetitions of this stretch and do 2-3 sets. Related: Watch the Cat-Cow Stretch Video Exercises 6 and 7 are meant to help stabilize and align your spine so that you don't get herniated discs in the future..... 6. Bird Dog How it helps ? This exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs. How to do it: ? Begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips. ? Raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso. ? Hold this position for 2-3 seconds before slowly returning to the starting position. ? Repeat with your right arm and left leg. ? Alternate sides for 10 repetitions and do 2-3 sets. ** Ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck. 7. Plank How it helps ? Just like the bird dog, this "Core" exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles). How to do it ? Begin lying on your stomach with your forearms against the mat. ? Engage your core and lift your body so that you are resting on your forearms and toes. ? Start with 10 second holds and work up to 30 second holds, do 2-3 sets. ** Ensure to keep your back straight throughout the entire exercise ? spine in neutral position. While you may be tempted to spend your days in bed or on the couch for fear of aggravating your disc herniation pain, you shouldn't! Performing these herniated disc stretches and exercises allows you to take a proactive approach towards your recovery and may help to reduce your symptoms and increase the overall health of your back. Check out this video about Herniated discs from our Chiropractor, Dr. Oliver: Other herniated disk treatment options include: Rest ? often a couple of days of rest will help to calm severe pain caused by lumbar disc herniation. However, it's important that you don't rest for longer than this as it can actually worsen pain and stiffness. Anti-inflammatory medications ? medications such as ibuprofen and naproxen may help to reduce inflammation and relieve pain. Physical therapy ? performing specific exercises to increase range of motion and strengthen muscles in your lower back and core may help to relieve pain and reduce your chance of re-injuring yourself. Spinal manipulation ? manipulation of the joints of the lower back may help to improve range of motion and decrease pain. Massage therapy ? may help to increase blood circulation and relax muscles thereby helping to reduce pain. Epidural steroid injections ? injection of corticosteroids into the affected area may help to reduce local inflammation and relieve pain. Did you find it useful? Share it with a friend! Related Articles: Bulging Disc Treatment Spondylolisthesis Exercises How to fix rounded shoulders What are myofascial trigger points and how to release them Cervical Herniated Disc Exercises How Can Poor Posture Result In Back Pain How To Sleep With Lower Back Pain ? The Dos And Don's Sources: [1] Amin R, Andrade N, Neuman B. Lumbar Disc Herniation. Curr Rev Musculoskelet Med. 2017;10(4):507-516. doi:10.1007/s12178-017-9441-4 [2] Schoenfeld AJ, Weiner B. Treatment of lumbar disc herniation: Evidence-based practice. Int J Gen Med. 2010:209. doi:10.2147/ijgm.s12270 [3] Yazdani A, Hesari P, Eghbali Khosro S, Anbarian M, Babaei-Ghazani A. Effects of six-week exercise training protocol on pain relief in patients with lumbar disc herniation. Journal of Analytical Research in Clinical Medicine. 2016;4(1):27-33. doi:10.15171/jarcm.2016.005 Licensed chiropractor, DC (Owner of Forme Clinic, Stoney Creek, ON, L8G 1B9) Dr. Shaina McQuilkie graduated from Brock University in 2004 with a Bachelor of Kinesiology (Honours). She then attended D'Youville College, in Buffalo, New York and obtained her Doctorate of Chiropractic Degree in 2008. After graduating, Dr. McQuilkie practiced in a multi-disciplinary healthcare facility based in Hamilton, Ontario gaining experience treating a variety of musculoskeletal injuries. Gentle exercises, stretches, and activities can all help relieve the pain of a herniated disk. Exercises can also strengthen and improve flexibility in the spine, neck, and back.A herniated disk, or a slipped or ruptured disk, occurs when some of the soft jelly in the center of the disk slips out past the tough exterior. It can be very painful and may cause:back painneck painshooting arm paintingling, numbness, or weakness in the leg or foottingling, numbness, or weakness in one armPeople with a herniated disk do not usually need surgery. Doctors often recommend physiotherapy to treat the symptoms of a herniated disk.Any disk in the spine can become herniated, including the neck, but it most commonly occurs in the lower back. Different exercises can help depending on where the herniated disk is.This article will look at some of the exercises that can relieve pain, speed recovery, and help prevent a herniated disk from recurring.Neck pain is common after a slipped disk. Pressure on the nerves in the neck can cause pain in the neck and shoulder muscles. It may also cause shooting pain down the arm.The following exercise can help ease neck pain caused by a slipped disk in the upper spine or neck:1. Neck stretchesShare on PinterestTo relieve pain and pressure from a herniated disk near the neck, people can try the following exercise:Sit upright in a chair and move the chin toward the chest, then back against the headrest, stretching the neck.Move the left ear toward the left shoulder, then the right ear toward the right shoulder.Repeat this pattern several times.For those with a slipped disk in the lower spine, strengthening the hamstring muscles can help better support their core and back. Try the following hamstring stretches:2. Seated chair stretchFor a gentle, seated stretch along the hamstring:Sit in a chair with one foot on the floor and the other extended out straight, with the heel on the floor.Straighten the back and lean forward over the extended leg until there is a stretch along the back of the upper thigh.Hold this position for 15?30 seconds.Switch legs and repeat several times.3. Towel hamstring stretchFor a deeper hamstring stretch, try the following:Lie flat on a yoga mat with one leg lifted into the air.Wrap a towel around the foot of the leg in the air.Holding the towel, pull the leg toward the body.Hold for 15?30 seconds.Switch legs and repeat several times.The following exercises can help ease pain in the lower back by building the muscles in the back. This will provide more support and help prevent future injuries.4. Back flexion stretchBack flexion exercises stretch the spine and back muscles. Speak to a doctor before performing these exercises after a back injury. To perform a back flexion stretch:Lie on the back and hold both knees toward the chest.At the same time, move the head forward until there is a comfortable stretch across the mid and low back.Repeat this several times.5. Knee to chest stretchA knee to chest stretch will work the muscles on each side of the body separately for a gentler stretch. Try the following:Lie on the back with the knees bent and both heels on the floor.Place both hands behind one knee and pull it toward the chest.Switch legs and repeat several times.6. Piriformis muscle stretchThe piriformis muscle is a small muscle located deep in the buttocks. To stretch this muscle:Lie on the back with the knees bent and both heels on the floor.Cross one leg over the other, resting the ankle on the bent knee.Gently pull the crossed knee toward the chest until there is a stretch in the buttock.Repeat on both sides.Exercises and physiotherapy are often important parts of recovery from a herniated disk. A doctor will usually recommend a few days of rest after experiencing a herniated disk.Doing gentle activities and exercises will strengthen the muscles that support the spine and reduce pressure on the spinal column. They will also promote flexibility in the spine and may help reduce the risk of a herniated disk from recurring.A doctor may suggest starting small and building up the level of activity slowly. They will discuss specific exercises that a person should and should not perform during the recovery period.Gentle activities that can help with a herniated disk include:yogaswimmingwalkingcyclingPerform all exercises in a slow and controlled manner, especially when bending or lifting. Exercises should not hurt. If a person feels pain, they should stop doing the exercises and speak with their doctor.Below, we discuss exercises that can help treat a herniated disk pain in the neck and back.A person can get a herniated disk through heavy lifting, a sudden pressure on the back, or repetitive strenuous activities. People with a herniated disk should avoid doing strenuous activities during recovery.People should avoid all exercises that cause pain or feel as though they are making the pain worse. Avoid hamstring exercises when experiencing sciatica.People might wish to avoid high-impact activity, such as jogging or martial arts. These can jar the spine.Starting small and building up to more intense exercise is the safest way to reduce symptoms. That said, starting exercises and stretches early can also help improve a person's outcome.A person should speak to a doctor about the best exercise regimen for their specific needs.Doing gentle exercises and stretches can help ease the pain and pressure of a herniated or slipped disk. Strengthening the back and hamstring muscles can ease pressure on the spinal column to prevent pain and recurrence.Always speak to a doctor before doing any exercises to make sure they will not damage the back or cause further pain. A doctor can recommend the best exercises for each individual depending on which disk has herniated.

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