It’s not uncommon for back discomfort to be caused by a “herniated” or “prolapsed,”lumbar nerve disc. The problem can cause sciatica (numbness and/or burning in the lower back) and throbbing in your legs. It’s not unusual for the problem not to cause symptoms.
Spinal discs are soft, rubbery pillows which provide padding between vertebrae. Their structure is often compared to a jelly-doughnut. An inner with a soft center surrounds the outer. When the casing cracks or the filling pushes in the outer walls, the disc bursts. It presses onto the sensitive spinal cords.
Your doctor will make the diagnosis. Sometimes surgery is necessary. Many can improve their symptoms and prevent them from getting worse by doing exercise and strengthening the right areas. Strengthening the lower abdomen is crucial, but it’s only one component of lower back wellness. If you believe that you have a herniated proximal disc, consult your doctor. It is possible to arrange an entire exercise program that includes core-strengthening exercises and stretching.
What is the bulging disc?
A bulging spinal disc refers to a weakening of the outer disc and its protrusion from its normal place. The spinal cartilage’s inner core is liquid-like. This nucleus finds the weakest spots of the disc. It then explodes. Although it causes only minor discomfort, this swelling can result in serious injury. If left untreated, the bulge could cause severe discomfort by putting pressure onto nearby nerves. Most commonly, people feel a bulging sensation or herniation at the bottom of their spines.
What to avoid
It is vital to limit spinal flexion, as the disc protrudes posteriorly. Exercises that incorporate spinal flexion could worsen your symptoms. This could be due to disc damage caused by further spinal flexion.
Symptoms of herniated lumbar disc
- Lower back Pain (typically is the first symptom).
- Leg pains during travel (traveling up or back).
- Leg tingling/numbness/tingling (traveling pain).
- Leg weakness
- It’s more painful to sit than it is to suffer from pain
- Restricted trunk flexion
- Sciatica pain (Pinched Nerve)
Remember that a herniated vertebra doesn’t always mean pain. It is better for you to seek proper diagnosis.
Important: Lumbar disc herniation is rare. It can also lead to loss or control of the bladder. This syndrome can be caused by compressed spinal nerve roots. They should be treated promptly.
What does a Herniated Disc really feel like?
Lumbar disc problems usually start in the lower back. This may persist for several days before the symptoms subside. The pain may persist for a few more days. The most common source of leg pain is below the knee. It can also affect your ankle or foot.
How long does the pain last? Most patients suffering from lumbar disc problems will see a gradual improvement of their symptoms within days to weeks. Most patients will feel pain-free in 3 to 6 months.
Core Exercises of Herniated disc
Studying 63 men with herniated vertebrae, it was discovered that those who took part in 12-week lumbar stabilizer exercises (LSSE), had a greater reduction in their pain than those doing general exercise. The LSSE team did prone planks. They also performed pelvic crosses. Side bridge alternate arms/leg elevates, curls, and pelvic Bridges.
Good for your spine and abs
Abdominal Draw in
With a herniated-disc, incorporate the abdominal drawing in your ab workout. This exercise engages the abdominal rectus as well as the internal and exterior obliques. It also engages your transverse abdominis which are the deepest abdominal muscles. For lower back problems, the draw in is best done while lying down or standing. The draw in is much more effective when done standing.
It involves drawing slowly in the lower abdominal muscles and then drawing up the pelvic muscles to contract with your lower stomach. During this exercise, it is important to breathe normally. The draw in, also known as “the vacuum”, involves contracting the transverse stomach, which in turn flattens the lower abdomens.
Reverse Curl
Curls are great abdominal exercises to relieve lower-back pain. However they also work the upper half of your rectus abdominis. Reverse curls will engage the lower half of your abs better. To do a reverse twist, place your hands on your stomach and lie down. Cross your arms across the chest. Bend your hips at 45 degrees. You can raise the lower part of the body, including your buttocks and hips, as high or low as you’d like. Turn them onto the mat again.
Avoidance Of Ab Exercises
For a herniated sock, your ab exercises should not include the following:
- Sit ups may put too much pressure on the neck or spinal discs. They can also injure cervical ligaments, or cause disc damage.
- Double leg lifting – This hyperextension will strain your hip flexors, causing you to have a higher lower back. Single leg lifts can be done with one knee flexed.
Which exercises should you be avoiding?
Superman or McKenzie press
An extension exercise for posteriorly herniated vertebrae is the best option. The leaked substances will be forced back into the proper place in the spine by the pressure. Superman requires that you lie on your stomach while raising your hands off the earth. This position can last 30 seconds to one hour depending on how skilled you are.
McKenzie pressing is like a yoga “upward facing” dog. To start, you’ll need to lie flat on your back and press your fingertips into concrete. Then you can move your hips backwards, keeping your hips flat against the ground. This exercise can be performed in pulses or statically.
Heel taps
Static abdominal exercises are great for strengthening your core, stabilizing your spine, and strengthening your back. The heel tap will cause you to lie on the back, your knees bent, and then your heels will touch the ground. Once you have reached this position, you will be able to lower one heel simultaneously to the earth. Next, tighten your abdominal muscles. Push your lower back toward the floor. Do not allow your lower spine to arch during this exercise. As you lower your heel towards the ground, keep your back straight.
Glute bridges
Glute Bridges provide a safe, effective way for the lower body and glutes to be strengthened. These muscles reduce lower back discomfort by stabilizing sacral and lumbar nerves. When lying down on your stomach, spread your feet at shoulder width. Place your hips slightly above the ground so that your hips and knees meet in a straight line. At the top of this motion, tighten your glutes.
Decompression on the Spine
It’s simple: You need to first treat bulging spines with spinal decompression. This happens because it creates space in between the vertebrae which alleviates disc pressure.
How to do it
- Hang your whole body from a pole or from the top edge of an open door.
- Hold the position for 30 seconds and then perform three sets.
- Slowly let go from this position to avoid spasms.
** This shouldn’t cause pain. If you feel pain during the exercise, it is not a good decision. Instead, do these exercises.
Extension for Standing
It works like this: Standing stretch reverses damage to discs caused by poor posture and repeated flexion/bending of the spine. Bad posture when you bend.
How to do it
- Stand straight and maintain an upright posture.
- Now, place your hands on both sides of your lower back.
- Now, using your hands, lift your pelvis to the top and extend your spine.
- Your neck should reach towards the ceiling.
- Start with 10 repetitions. Do 2-3 sets.
- This one is perfect for those times when you get tired of working at your desk.
This should not cause pain. Do not attempt this exercise if it causes pain. Instead, these are some exercises you might consider.
Half Cobra Pose (Prone Lumbar Extension)
How it helps: Half Cobra Flex pushes disc material towards the center of intervertebral Disc, which facilitates healing. The repeated extension of the lower back can “centralize” symptoms. In other words, pain that is felt down the affected leg should move up the back to relieve it.
How to do it
- Begin by lying on the stomach (prone posture), and slowly move up onto your elbows. Your hips should be in contact with your ground.
- After 10-15 seconds, hold the prop up in place.
- Gradually increase until you reach the end position after 30 seconds. Ten repetitions of the same exercise are recommended.
** It is possible to refuse to accept this position at first. It is important that the process be done slowly and carefully. If you feel pain, go back to the original exercise.
Full Cobra pose: Advanced Extension
This stretch works in the same way as the half Cobra posture. This advanced extension allows disc material in the middle to be pulled back. It is used to reduce symptoms of pain.
How to do it
- Once you have learned this pose you will be able move on to the more challenging version.
- You will start by lying on your stomach, facing down.
- Next, place your hands on your chest. Now push your arms up.
- Keep your prop-up posture for 10 seconds. Repeat this 10 more times.
- If you feel comfortable, you can hold the pose for a longer time (20-30 seconds).
**This exercise is not recommended if you feel any pain. In these situations, it is best not to continue with the exercise but to do something else.
Cat-Cow
How it works: This herniated-disc exercise is very well-known. A cat-cow twist, which is a combination of two yoga poses that can help relieve pressure from a herniated vertebral disc, can be combined with the above. It opens intervertebral disc space. It can help speed up recovery by increasing mobility.
How to do it
- Now, you can begin the stretch by placing your hands on each knee.
- Allow your stomach to drop to the floor.
- Breathe in. Next, focus your attention towards the ceiling.
- This is how your spine will be rotated while you exhale.
- Next, press your fingertips against concrete with your fingers and rotate your neck slightly to view your feet.
- Do 10 repetitions. Do 2 sets.
Bird Dog
This is an excellent exercise to increase core strength, back strength, and lumbar flexibility.
How to do it
- Start by lying on your hands and knees.
- Place your hands beneath your shoulders.
- Keep your knees lower than your hips.
- Brace (contract!) every movement before you begin. The core of your physique.
- Slowly extend your left arm forwards to your torso.
- To align your right foot, move your right heel backwards towards the torso.
- Do not arch your back.
- After holding the position for about 2 to 3 seconds, slowly return to the beginning.
- Repeat the procedure with your right hand and your left knee.
- Alternate sides for 10 more repetitions.
**Please extend your arm, leg and hand only as far as is comfortable. You should not arch your lower spine.
Plank
This exercise is great for strengthening both your deep core muscles and your gluteal muscles.
How to do that?
- Start by lying on the stomach.
- Lift your core up to engage your core so that your forearms line up with your toes.
- Make sure your spine stays in a neutral place.
- Continue to hold the plank position for 20-30 second.
- After that, lower the body to the ground.
- Repeat the exercise 2-5 times.
** Remember to keep your back straight through this exercise.
Other treatment options include
Rest : Sometimes, just a few days of relaxation may be enough to alleviate severe pain from lumbar herniation. It is important to not rest for more than two weeks as it can make the problem worse or cause stiffness.
Anti-inflammatory medicines: such as naproxen and ibuprofen – can help reduce inflammation and pain.
Physical therapy: Certain exercises are done to increase range of motion, strengthen core muscles, and reduce pain.
Spinal manipulation: Manipulations of the lower spine can improve range or decrease pain.
Massage therapy: These may help increase blood flow, relax muscles and offer pain relief.
Injections containing epidural corticosteroids. These corticosteroids will be injected into affected areas to reduce inflammation.
