Are Physical Exercises For A Herniated Disk

A herniated disk, other known as a slipped disc, is the softer area of the disc, which is located in the center and starts to slip out through the outer part of the disc, the tougher annulus fibrosus. It is an abnormal rupture that usually occurs as we age, due to degeneration, or due to an injury. 

A person with a herniated disk might experience different kinds of symptoms, such as pain in the back, neck, and arms, a feeling of numbness or tingling in the left or the foot, and more. In usual cases, surgery isn’t necessary to treat a herniated disc, as exercises and stretches can be sufficient to treat its symptoms. Your doctor might send you to physiotherapy, to find out just which types of exercises you will need and what is the right way of performing them. But if your symptoms are severe and you can’t maintain your normal routine, consult NJ spine surgeons to define the most effective treatment plan. 

A herniated disc can occur anywhere in the spine, but it is most common in the lower back area. The exercises that you will need to do depend on the location of the herniated disk.  

As mentioned, physiotherapy and exercises play an important role in the treatment o a herniated disc. However, in usual cases, you shouldn’t start exercising immediately and your doctor will usually advise you to rest a couple of days right after the disk becomes herniated. Gentle activities and exercises done after these few resting days, have the function of strengthening the muscles, which are there to support the spine. By strengthening these muscles, there is less pressure on the spinal column. The flexibility of the spine will also be increased, reducing the chances of a herniated disk happening again. 

Activity should usually start to build up slowly in duration and intensity. Some gentle activities involve yoga, swimming, walking, or cycling. All of these activities should be performed slowly and in a controlled manner. You shouldn’t be feeling any pain when performing these exercises. If you do end up feeling pain while doing one of these activities, you should stop doing them immediately and speak to your doctor. There are also some other types of exercises that can help a herniated disk in the neck or the back. 

Exercises for a herniated disk 

A herniated disc in the neck leads to neck pain and can also radiate towards the shoulders and down the arm. Some exercises that will help your pain in these cases are:

Neck stretches, which you can do by sitting upright in a chair. You should make sure to move the left ear toward the left shoulder, and then the right ear toward the right shoulder. This should be repeated a few times.

For those with a herniated disc in the back, you can try stretching exercises, such as the seated chair stretch. This is when you sit in a chair with one foot on the floor, while the other one is extended out straight. You should lean forward over the extended left with a back that is straightened and hold this position for up to 30 seconds. This should be done with different legs extended and repeated a few times. 

The towel hamstring stretch is a deeper stretching exercise, in which, you should lie flat on a mat and lift one leg into the air. You should use a towel to pull that leg toward the body and then hold it for up to 30 seconds. This should also be done with one leg than the other and repeated a few times. 

A back flexion stretch is an exercise that can help those with a herniated disc in the lower back. If you've had a back injury, you should consult your doctor before performing these exercises. A back flexion stretch is when you lie on your back with both your knees held toward the chest. Your head should be moved forward until you feel a stretch in the lower back. This exercise should also be repeated a few times. 

Another exercise to help with lower back pain is the knee-to-chest stretch. It provides a gentle stretch on both sides of the body. You should lie on the back and your knees should be bent, with both heels on the floor. Both hands should be placed behind one knee and you should pull that knee toward the chest. For a stretch of the other side of the body, switch legs and repeat this exercise a few times also. 

Are there any exercises that should be avoided? 

A herniated disk can either occur due to the degeneration that occurs with age, or due to repetitive strenuous activities, heavy lifting, or sudden pressure. If you’ve just had a herniated disk, you should avoid any strenuous activity until you’ve recovered. If you feel pain during an exercise, you should stop doing that exercise immediately. Exercises with a high impact, such as jogging or martial arts should also be avoided during the recovery, as these can damage the spine even more. The safest option is to rest right after the injury after a few days, and then slowly start to exercise more and more. Stretches and exercise can help you to recover from a herniated disk more quickly, but only if these are done the proper way. Therefore, it might be best to go to physiotherapy and have a professional show you the proper way of doing the exercises that you need.  

Conclusion

A herniated disk can cause pain and pressure, which is felt depending on the area where the disk that is herniated is located in. Usually, this occurs in the lower back, but any disk of the spine can be herniated. You should start by doing gentle exercises and stretches. There are different kinds of exercises, depending on which disk it is that is herniated. The exercises and stretches are necessary to strengthen the muscles of the spine and increase its flexibility.  Before starting with an exercise, it is best to consult a medical professional on safety.