Herniated discs are more than just an annoyance. If you’ve suffered from this type of injury, then your day-to-day life is more challenging, because the pain can be severe. Even coughing, bending over, or sneezing can cause cramping, leg weakness, muscle spasms, a range of discomfort from mild to sharp, and even complete loss of function.
Most people want to avoid surgery of the back at all costs, and in 90% of patients with herniated discs, it isn’t necessary. All you have to do is follow the proper physical therapy treatment, including exercises like the five mentioned here that help to relieve the troublesome symptoms and put strength into your back muscles.
Why Are Exercises Beneficial?
When it comes to pain or injuries in your back or any part of your body, you want to start with the least invasive method of treatment to try and avoid an operation. By reducing pressure from a herniated disc and increasing muscle strength and flexibility, it’s possible to get the relief you need without having to undergo surgery.
Generally, your doctor will recommend that you start with simple exercises that you can slowly build on until you regain your strength and mobility while eliminating pain and discomfort. If you feel as though you’ve herniated or ruptured a disc, your first step should always be seeking out professional medical attention. Before starting any activity, you need to get your doctor’s approval to prevent causing more significant damage.
Every activity should be completed in a controlled, slow manner, and it should never be painful. If it does hurt, stop immediately and contact your physician.
1. Back Flexion Stretch
The back flexion stretch exercise reduces pain in your lower back and builds up muscle strength in this area at the same time. You will get more support, and future injuries can be prevented if you follow the directions correctly.
You will start by lying on your back, holding both knees up toward your chest. While doing so, move your head forward towards your knees until you can feel a stretch that is comfortable in between your mid and lower back. Lower your head back down to the start position and repeat the motion several times.
2. Knee To Chest Stretch
This is another exercise when you have a herniated disc in the lower back. You’ll be working the muscles more gently on both sides of the body at separate times.
Start by lying down on your back and push your heels into the floor with your knees bent. Next, put both of your hands on one knee and pull toward your chest until you feel a decent stretch without causing any further discomfort. Repeat the same motion on the opposite leg and continue switching back and forth for several repetitions.
3. Neck Stretches
Are you dealing with shooting pain down your arm or pressure on your neck and shoulders? Then your herniated disc is likely putting stress on nerves around your shoulder and neck muscles. If your herniated disc is in the neck area or upper spine, you can benefit from exercises that target this area specifically.
Start this stretch sitting upright in a comfortable chair. Move your chin down toward your chest, and then push it back to where the headrest is for a full stretch forward and backward of the neck. Then, stretch out from left to right by moving your left ear towards your left shoulder and repeating the same motion on the right. Continue the pattern several times, or as long as you don’t feel any pain or excessive strain.
4. Seated Chair Stretch
The lower spine is a common area for patients to deal with slipped or herniated discs, and hamstring stretches have proved to be a beneficial form of treatment by strengthening the muscles and building support for the back as well as the core.
Begin seated in a chair with one foot on the floor and the other straight out in an extension with the bottom of your heel touching the floor. Keep your back straight and lean your body over the leg that is stretched out until you can feel a pull on the back of your upper thigh. Hold yourself in this position for 15 to 30 seconds, or for as long as it feels naturally comfortable. Make the same motion on the opposite leg and continue moving back and forth between legs several times.
5. Towel Hamstring Stretch
If you feel some relief completing the previous exercise, you can go a little bit deeper into the treatment and strengthening of your hamstring muscles following this routine using a towel as a tool. Find a hand-sized towel as to avoid having too much or not enough material to complete the exercise effectively.
Lie on a yoga mat on your back flat on the floor. Lift one leg up into the air and wrap your towel around the foot, holding onto either side with slight pressure. Using the cloth as a grip, pull your leg towards your body and hold the position for 15 to 30 seconds. Do the same thing on the opposite leg and continue switching back and forth for several repetitions.
Avoiding Strenuous Activity
Even if you’re starting to feel better after completing these exercises for a short while, you should never assume that your herniated disc is healed and go into your regular routine without first consulting with a medical professional. Heavy lifting and sudden or repetitive movements to the region that was affected could potentially reset all of your progress or even make it worse if done prematurely.
Your doctor can recommend which of these exercises are best for your specific injury, and he or she may have a few of their own for you to try out. Additionally, if you want to continue your road to recovery in between exercises, there are several products for neck pain relief on the market. Again, discuss these with your physician before using. In some instances, using a device like this could make your injury worse instead of better.
Understand that herniated, or ruptured discs are common, and surgery isn’t the only answer. If you believe you’re dealing with a spinal cord injury, make an appointment to see your doctor to go over all of your options.