About this topic
A herniated disc causes pain, numbness, weakness, or tingling in the back or legs. Your back has discs in it that sit between the bones of your spine. These add cushion and allow movement. A herniated disc happens when the center of the disc pushes against the outer shell of the disc. The outer shell may break and the jelly material inside the disc leaks out. This jelly can bother nearby nerves. Most often, the disc pushes towards the back or sides of the spinal bones. ‚
Some people have more problems when they bend forward. Other people have more problems when they bend backward. The exercises may be different based on your problem. This set of exercises is designed for someone whose problems get worse when bending forward. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Stretching Exercises ‚
Stretching exercises keep your muscles flexible. They also stop them from getting tight. Start by doing each of these stretches 2 to 3 times. In order for your body to make changes, you will need to hold these stretches for 20 to 30 seconds. Try to do the stretches 2 to 3 times each day. Do all exercises slowly. ‚
- Hamstring stretches seated ¢ ˆ ’ Sit up straight on the edge of a chair. Make sure you keep your back straight. Straighten your knee on your right leg. Keep your heel on the floor. Bend forward at the waist towards your foot while keeping your upper back straight. Bend forward until you feel a stretch in the back of your thigh. Repeat on the other side.
- Elbow props on stomach ¢ ˆ ’ Lie on your stomach, resting on your lower arms. Rise up on your elbows as high as you are able. Keep your hips on the floor. Then, lower your back and shoulders down.
Strengthening Exercises ‚
Strengthening exercises keep your muscles firm and strong. Start by doing each of these exercises 3 to 5 times. Slowly, work up to doing each exercise 10 times. Do all exercises slowly. ‚
- Standing back bends ¢ ˆ ’ Stand with feet slightly apart. Put your hands on your hips. Lean back and look towards the ceiling until you feel a stretch.
- Hip lifts ¢ ˆ ’ Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and lift your buttocks off the floor. Hold 3 to 5 seconds. Relax.
- Straight leg raises ¢ ˆ ’ Lie on your back with one leg straight and the other leg bent at the knee with the foot flat on the floor. Lift the straight leg up until you reach the level of the other thigh. Hold 3 to 5 seconds. Lower the leg back down, keeping the knee straight. Switch legs and repeat on the other side.
- Prone press-ups ¢ ˆ ’ Lie on your stomach with your arms bent and your hands near your shoulders. Raise your upper body by straightening your arms. Keep your hips on the floor. Hold 3 to 5 seconds, then lower back to the ground.
- Leg lifts on stomach ¢ ˆ ’ Lie on your stomach. Keeping the knee straight, lift one leg towards the ceiling. Hold 3 to 5 seconds, then lower back to the ground. Repeat with the other leg.
- Upper body lifts on stomach ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Keep your head aligned with your back and lift your upper body off the floor. Hold 3 to 5 seconds, then lower back to the ground. If this is too hard, start by lifting one arm at a time off the ground. Hold the arm up for 3 to 5 seconds, then lower back to the ground.
- Alternate opposite arm and leg lifts on stomach ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Keep your head aligned with your back and lift one arm and the opposite leg at the same time. Hold 3 to 5 seconds, then return to the start position. Repeat with the other arm and leg.
- Arm and leg lifts on stomach ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Lift your upper body and legs up off the floor at the same time. Hold 3 to 5 seconds and lower to the ground. This is a very hard exercise. It may take some time doing the other exercises before you are strong enough to do this one.
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What will the results be?
- Better strength and flexibility
- Less back pain
- Walking and other activities may be easier
- Less numbness and tingling
What lifestyle changes are needed?
Activities like running or basketball may make this problem worse. Swimming and cycling may be better exercise choices if you have this problem. ‚
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Never bounce when doing stretches.
- Doing stretches before each meal may be a good way to get into a routine.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00666 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚