Herniated disc exercises

Herniated disc exercises are vital in dealing with a spinal disc injury, even though this is a step that is unfortunately commonly being avoided. Such exercises are a huge help in strengthening the muscles and thus keeping the body fit altogether. They allow decreasing the pain to the minimum, making the posture better, and making life easier.

 There are a number of most common herniated disc exercises, such as:

1.  Single knee to the chest – for this exercise you need to lie down on your back on a flat and firm surface. Then you need to hold your hands behind the thigh and pull it onto your chest. The opposite leg is left flat on the surface. Stay still in this position for 30 seconds and then take turns switching the legs. 
2.  Double knee to the chest – the same as for the Single knee to the chest, lie down on your back on the flat and firm surface. Grip your hands behind both of your thighs this time and pull them towards the chest. After 30 seconds rest and then repeat again. 
3. Prayer stretch – for this exercise you need to kneel down on a flat and firm surface and rest your butt on your heels. Slowly lower yourself while raising your arms out in the front. Hold this position for 30 seconds and then come back to the starting point. Keep repeating the process, favoring first your left then your right side. 
4.  Pelvic lift – first lie down on your back on a flat firm surface. Make sure your feet are flat and your knees are bent, your legs close together. Then tilt your pelvis and bring the lower back to the floor slowly lifting your buttocks off the floor as much as possible, but make sure it’s not strained. Stay still in this position for 5 seconds and then bring your buttocks to the floor. Don’t forget to breathe during this exercise, as it is very important to remember to breathe. 
5. Trunk rotation – for this exercise lie down on your back on a flat firm surface first. Bend your knees and leave your feet flat. Then start to rotate your trunk from one side to another. It is important to do this exercise slow and not to swing or jerk. Concentrate on the form rather than the speed. 

 All of the possible herniated disc exercises can be categorized into following categories:

1. Low impact Aerobic Exercises – they include swimming, bicycling, walking. As a part of the patient’s program such exercises may be very beneficial in dealing with the herniated disc. 
2. Spine stabilization and strength training are proven to be effective. These exercises aid in strengthening the abdomen and improving the mobility of the lower back, and strengthening muscles in general. 
3. Yoga, Thai Chi, Chi Kung – these practices that include low-impact physical movements as well as meditation are proven to be very useful. 
4.  Flexibility exercises help reduce pain. 

There is a vast variety of herniated disc exercises, and prior to using them one should consult with a physician first. A physical therapist is the person to work with if herniated disc exercises are needed, this person will assist you in determining the exact exercises you should use, and how they should be performed safely. Herniated disc exercises assist in removing the pressure by strengthening the back, this aid in dealing with the back pain that is being caused by a herniated disc.