What is a herniated disc?
The intervertebral discs cushion and separate the vertebrae along each side of the spine. Two layers make up the intervertebral disc. The nucleus pilosus is jelly-like, while the annulus fibrosus is fibrous.
These intervertebral discs allow the vertebrae in the spine to move smoothly, without having to contact bone-on-bone. A herniated disc is a condition in which the outer layer of the intervertebral disc is thinner than the inner one. The jelly-like inner layer, which is the intervertebral disc’s outer layer, becomes weaker. There is no cushion between vertebrae. This can cause severe pain and inflammation.
A herniated disc is most likely to occur in the lumbar spine, particularly between the L4 and L5 vertebrae. This area is smaller than the rest of the lumbar spine and may be more flexible than the other vertebrae. It is more susceptible to injury and deterioration than the other flexible areas of the spine.
What causes disc herniation?
Normal spinal aging and injury are the main causes of herniated discs. A variety of risk factors can increase the likelihood of herniated discs, including:
- Obesity
- Diet
- Smoking
- Genetics
Patients might be diagnosed with bulging discs. They may be curious to know the difference between a herniated and herniated disc. Two things are different: a herniated disc or a bulging disc. A herniated disc is actually a broken disc that has released intervertebral fluid. A bulging disc is quite common as we age. Although the intervertebral disc bulges between vertebrae it maintains its integrity and a jelly-like fluid.
A bulging disc can also cause pain, similar to a herniated disc. A bulging disc can lead to pain, pins and needles sensations, as well as tingling sensations. If a bulging disc is found early enough, it can be treated so that it doesn’t become worsened or herniated.
Are there any herniated disc exercises I should do?
Your question about herniated disc exercises is answered by the short answer: no. This is unless your doctor tells you otherwise. It may be recommended that you work with a physical therapist to help you understand your condition and make sure you are properly treating it. Once you are confident, there are exercises that can be safely done for herniated discs. There are four to avoid.
Safer exercises for disc herniation
For a herniated disc, stretch your hamstrings. To relieve sciatic pain, you can also stretch your hips.
With the help of a chair, hamstring stretching can be done seated
Place one leg on the ground, and the other in front. One leg should be on the ground. The other must be on the opposite side of the chair. Sit straight up and extend your neck towards the sky. Inhale to allow your hips to hinge. Next, extend your leg by folding your leg in front.
Be careful and don’t go too far. Instead of lifting your head up, consider lowering your chin. The stretch should be held for 15-30 seconds. Then, exhale. Switch sides. Switch sides at minimum three times per day
Towel stretch
Lay on your back, with your hands on the floor. One knee bent, one in front. A towel or belt should be wrapped around your ankle. Straighten your leg so that you feel a stretch in the hamstrings. Keep both feet flexed. For between 15-30 seconds, keep your feet together. Next, let go of the foot and switch sides. Then, continue with the opposite leg. You can do this stretch two to three times daily.
Wall stretching
This is an option if you have difficulty holding your leg straight up in the towel. Place your feet on the floor, close to a corner of a wall or door jamb. The bent knee should be placed on the wall. One leg should be straightened and the other the opposite. Slowly lift the bent leg towards the wall until you feel the stretch. You can hold this position for 15-30 seconds and then switch sides.
Stretch while seated
This is a great exercise that you can do while sitting. Sit straight up by placing your feet below your knees. Place your right foot on your left knee. You may feel your right hip stretched. You may feel your right hip stretch. To do this, place your right knee on the ground and lean forward. Hold the position for 30 seconds and then switch sides.
Supine stretch
You can allow gravity to work in your favor by lying down. Place your feet flat on the ground. By bending your knees, place both feet on the ground. Your right foot should be on the ground. Now, lift your right leg up off the ground. Your right knee should point towards you. Your right knee can be extended further by placing your hands behind the left leg. Hold the position for 30 seconds and then take a deep breath. Release and then switch sides.
At the wall
With your back against the wall and both your knees bent, place your feet flat on the ground. Your right foot should be on the ground. Now, lift your right leg from the floor. Your right knee should point towards you. To stretch your left foot further, move it towards you. Hold the position for 30 seconds and then take a deep breath. Release and then switch sides.
Spinal decompression
This can be done from a doorway or a branch from a tree or jungle gym. You can then hang your body from a safe place. The vertebrae will be made possible by your lower body weight. Keep holding the position for as long as you can and then go back three times. You can also relax your spine by lying down on your back on a sloped surface with your head up.
Cobra pose
With your arms bent, place your hands on your mid-chest. Take a deep breath and imagine your crown reaching forward while you lift your shoulders off of the ground. Next, place your shoulders back on your back and gently press your fingers into your hands.
Start with a low-cobra position and raise your hand as high as you can, but not too high. Gradually you will be able to move up to full cobra, your elbows pressed into the body. This can be held for up to fifteen seconds. You can also use this as a strengthening exercise by slowly increasing your inhale speed while decreasing your exhale.
Cat-Cow
Your hands should be under your shoulders. Keep your knees at the floor and your hands on top of the tabletop. Deep inhale, and your navel will move towards the ground. Your tailbone should lift and your heart should reach forward. Also, allow your gaze to lift (arch your lower back). Inhale and round in. Drop your tailbone and round into the lower, middle and upper back. Begin the movement with five rounds.
Starfire
Place your hands on the tabletop again, keeping your arms under your shoulders. Keep your knees at your hips. Inhale deeply and lift your right leg. Your left hand should be facing forward. To engage your core, press your navel toward your spine. You should keep it there all through the exercise. With the toes facing up, lift the back leg. The straight line will run from the fingertips to the heel.
On an exhale, bend your elbows and knees to strengthen your body. Next, place them under your body and exhale to straighten. This movement can be repeated up to three times, or for only five breaths. You can repeat the same movement on the other side.
Plank
You have two options: plank with your forearms up or extend your arms as in a push up. No matter what you do, ensure your hips align with your heels. While pressing your navel towards the spine, extend your crown forward. For 30 seconds, hold the position and then increase your time to 2 minutes.
Supported side plank
Place your hands on the tabletop again, with your arms under your shoulders. Keep your knees at your hips. Place your left foot so that it is in a straight line behind you. Next, extend your right foot straight ahead.
Deepen your breath, exhale and take a deep inhale. You can either place your right hand on the hip, or you can extend your arm towards the heavens. You can either straighten your legs or balance on your side. Or, you can hold one leg steady to balance your weight. Roll your shoulders back to keep your shoulders in line. Engage your navel, spine and shoulders. For five deep, exhale.
A child’s pose
A child’s pose is possible between side planks. Lower your hips towards the ground by bringing your hands up to your knees. If your knees hurt, place a block or support under your hips. If your forehead is not touching the ground, support it with a block or one hand.
Low-impact exercises that can be done all over the body
Low-impact aerobic activities that improve your health and strengthen your back include swimming, biking, and walking. Start with 10 minutes per day or as directed by your doctor. Gradually increase intensity and duration of exercise until you feel comfortable.
Avoid these herniated disc exercises
These movements can make a herniated disc more painful, so they should be avoided.
- Sit-ups can be a great way of putting pressure on your lower back.
- Leg lifts: Many people lift their legs with their lower backs rather than their core. This could lead to injury or strain of the muscles.
- Unsupported forward bends can be extremely painful and put strain on already injured ligaments.
- High-impact exercise: Running and other high-impact activities can further compress your vertebrae. It is possible to take a break from high-impact activities while you heal.
How to Lift Weights after a Herniated Disc
Exercise can help your herniated disc! Not only is it a good idea, but it’s also important for your back. Exercises for spinal stabilization are better than any other exercise program. The exercises you choose to do will depend on your feelings and how long ago it was that you hurt your back.
Control your pain before you start to exercise. Before you begin exercising, you should reduce your pain. For most people with herniated discs, a light extension of your back can position the discs anteriorly. Try lying on your elbows to relieve pain. This is similar in style to yoga’s sphinx pose. Relax and continue to breathe normally. If you find it comfortable, you can straighten your arms into a prone press-up position.
At this point, you might consider other modalities like electrical stimulation. Light movements can help you keep your pain under control. As it speeds up the healing process, light activity can be helpful. It is important not to push yourself too hard. Heavy loads can have the opposite effect, decreasing blood flow to your spine and possibly impairing your ability to synthesize proglycans. This is critical for disc function.