Exercises for Herniated Disc
Exercises for Herniated Disc
Your spine is one of the most important components of your nervous system. All tactile information your brain receives and all signals your brain sends to trigger movement are relayed through the spine. For this reason, your spine is very flexible and strong. However, when your spine is injured, as with a herniated disc, the pain is not always restricted to your back, and it is important to restrict your entire body’s movement to allow for healing and to prevent further injury.
Exercises for herniated disc patients are, nonetheless, important. Healing a herniated disc requires a heavier flow of blood in the spine than what is normally present in a resting body. But most exercises you can do to increase the flow of blood in your spine put a lot of stress on it also, as anyone with a herniated disc knows from experience.
As with any kind of exercise, avoiding injury during exercises for a herniated disc involves warming up properly with a routine that does not require you to bend or twist your back at all. While stretches and strengthening exercises will become important later, it is very important that you wait until you are properly warmed up to avoid unnecessary pain and further injury.
There are two pieces of exercise equipment that are particularly useful when it comes to exercises for herniated disc: a trampoline and an exercise ball. Both of these will force your muscles to constantly make small adjustments to stay balanced without requiring you to bend or twist your body.
When you use the trampoline, which can be a miniature one you keep in your house or a large one you keep in your backyard, you should simply march in place. The effort required to maintain your balance while doing so will be enough to get you warmed up. When you use the exercise ball, you should simply sit on it and bounce very gently. Either of these activities performed for 5-10 minutes make a safe, efficient warm-up before your exercises for herniated disc.
A herniated disc is caused by the rupturing of the annulus, or outer covering, of one or more discs in your spine. The change in pressure caused by leaking jelly and nerve tissue is what causes the pain associated with a herniated disc, so it is important that the exercises you do during recovery are ones that do not put too much pressure on your spinal discs.
Exercises to avoid include any that require you to bend and twist your back at the same time. Doing so puts the most pressure on your spinal column, and could make your condition worse. One commonly recommended exercise involves lying on your back on a comfortable surface and pulling your knees toward your chest until you can wrap your arms around them. Repeat this five times, several times each day.
Essentially, though, the best exercises for herniated disc are the ones that both stretches and strengthens the muscles surrounding your herniated disc and takes pressure off the areas where the pain is situated. It is very important to speak with a doctor who can evaluate your particular case and situation before you begin any exercise routine.
If you have disc degeneration to the point your doctor feels it may require surgery, be sure to obtain information on your back surgery options