Safe Exercises for Herniated Disc: An Overview

What Causes Herniated Discs?

A slipped or herniated or ruptured disc happens when the soft jelly-like structure in the center of the disc slips off to the outer layer (annulus) of the disc. This disc herniation causes pain in the neck, back, legs, hips, and buttocks depending on the location of the discs. Not all herniated discs cause pain but most of them will. Disc herniation may also cause numbness or tingling, muscle weakness that interferes with a person's daily activities. The causes may be:

• Overexertion.

• Aging.

• Improper lifting or twisting.

• Repetitive movements.

• Obesity.

• Medical conditions like connective tissue diseases and spinal stenosis.

The symptoms of the herniated disc vary on the location of the area affected. Disc herniation is more common in the lumbar region than in the cervical region and lastly in the thoracic region. It is usually diagnosed by recommending various imaging techniques. Herniated discs can be prevented by avoiding overexertion and lifting heavy objects. The treatments for herniated discs depend on their severity. Usually, it is treated by recommending bed rest, cold or hot compresses, etc. Healthcare providers also recommend certain safe physical exercises to relieve the pain caused by a herniated disc.

What Are the Safe Exercises for Herniated Discs?

Physical activities help to heal the herniated discs by maintaining the person's overall health. As the herniated disc causes pain and stiffness, the person should start physical activities only after relieving the pain and stiffness. After the pain subsides the person can slowly start exercising and assess the body's reaction to each exercise before starting each exercise. If the pain is gentle while performing the exercises it is considered normal. If the pain is intense then the person should stop the exercises. The safe exercises for herniated discs are:

Neck Exercises -

Their neck exercises are recommended for relieving neck pain caused by disc herniation. If the disc is herniated in the cervical region physical therapists suggest neck exercises. The exercises are:

Neck Extension With Head Tilt -

The instructions are:

• The person should lie on their stomach on a bed or table by placing the arms by the side and the head hanging.

• Then the person should gently raise the head up by extending the neck against gravity.

• The position should be held for five to ten seconds and repeated 20 times.

Neck Retraction -

The instructions are:

• The person should lie on their back with their head on the bed and hands by the side.

• Then the person should tuck in the chin towards the chest and make a double chin.

• The position should be held for five to ten seconds and repeated 20 times.

Neck Extension -

The instructions are:

• The person should lie back on the bed by placing the bottom of the neck on the edge of the bed.

• Then gently the person should lower the head backward. If this exercise causes pain, it should be discontinued.

• The position should be held for 1 minute and repeated 15 times.

Isometric Hold -

The instructions are:

• The person should sit straight and relax their shoulders. Then they should put their hand on their forehead.

• Then the person should press the head into the hand without moving the head.

• The position should be held for 5 to 15 seconds and repeated 15 times.

Shoulder Retraction -

The instructions are

• The person should stand against the wall with their arms by their side. Then they should bend their elbows to 90 degrees.

• Then the person should bring their shoulders down and back and push the back of the arms towards the wall by squeezing their shoulder blades together.

Neck Stretches -

These stretches are recommended to relieve pain in the neck caused by disc herniation. The instructions are:

• The person should sit upright in a chair or table and move their chin towards their chest. Then the head should be moved back against the headrest by stretching the neck.

• The person should move their left ear towards the left shoulder and right ear towards the right shoulder. This will stretch the neck.

• These patterns should be repeated several times.

Hamstring Exercises -

These exercises are recommended if the disc is herniated in the lower spine. Hamstring strengthening exercises can help to provide support to back and core muscles. The exercises are:

Seated Chair Stretch -

The instructions are:

• The person should sit in a chair with one foot flat on the floor and the other foot extended straight with their heels on the floor.

• Then their back should be straightened and the person should lean forward towards the extended leg until they feel a stretch in the upper thighs.

• This position should be held for 15 to 30 seconds and repeated on the other side.

Towel Hamstring Stretch -

The instructions are:

• The person should lie flat on the floor with one leg raised in the air. Then the person should wrap a towel around the foot of the raised leg.

• Then by holding the towel, the person should pull their leg towards the body.

• The position should be held for 15 to 30 seconds and repeat on the other leg.

Lower Back Exercises -

These exercises help to build the muscles of the lower back and relieve pain caused by disc herniation. The exercises are:

Knee Chest Stretch -

The instructions are:

• The person should lie back on the floor with bent knees and heels on the floor.

• Both hands should be placed behind one knee and then the person should pull the knee towards the chest.

• This should be done on the other side and repeated several times.

Piriformis Muscle Stretch -

The instructions are:

• The person should lie on the back with bent knees and heels on the floor. Then they should cross one leg over the other leg by placing the ankle on the bent knee.

• Then the person should gently pull the crossed leg towards the chest until they feel the stretch in the buttock.

• The position is held for a few seconds and repeated on the other side.

Back Flexion Stretch -

The instructions are:

• The person should lie on their back and hold both knees towards the chest.

• At the same time, the person should move their head forward until they feel the stretch across the lower back and middle back.

• The position should be held for a few seconds and repeated several times.

What Are the Exercises to Be Avoided in Herniated Discs?

• People should avoid performing strenuous activities during healing.

• People should avoid exercises that worsen their pain.

• Hamstring exercises should be avoided if the person feels sciatica (pain of the sciatic nerve).

• People should avoid activities such as martial arts and jogging as these activities can jar the spinal cord.

Conclusion

Persons with herniated discs should start the exercises gradually and build up in the safest way. Reaching out to the physical therapist may be beneficial.