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The Ultimate Back Pain Relief Tips Blog

The Best Exercises for Herniated Discs that Relieve Pain Quickly

Posted by Dr. Jeff Winternheimer D.C. on Tue, Jul 16, 2013 @ 10:02 AM

back exercisesLearning that you have a herniated disc can mean a lifetime of pain and strife. The condition occurs when the fibrous cartilage (annulus fibrosis) that makes up the outer wall of the disc is weakened. This allows the gel like material from the inside (nucleus pulposus) to leak out, deform the actual shape of the disc itself, and disturb the nerves and muscle tissue surrounding it. 

Any intervertebral disc on the spine can become damaged. However, it is usually the lumbar region that gets affected which can cause chronic pain, swelling, and numbness in the back, neck, and limbs. If the usual treatments such as prescription drugs, epidurals, or surgery have either not worked or have not been attempted, you might find a viable alternative by trying some of the best exercises for herniated disc problems instead. 

Improve Your Flexibility:

Gaining flexibility in the spine is key if you want to move around easier. The best way to work toward this point is with basic stretches. Even basic stretching movements will condition your back to tilt and maneuver easier while preparing your muscles for other exercises.

If you feel comfortable enough, you could also try yoga and pilates which are two of the best exercises for herniated disc issues. This is because while more challenging, they will help you stretch, improve balance, and strengthen muscles simultaneously. You might also try standing on a stability ball or a miniature trampoline while gently bouncing in place. Even doing this for five minutes day will improve balance while pumping greater amounts of oxygen to your spine to promote greater healing. 

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Strengthen Your Core: 

Aside from yoga and pilates, there are some other simple exercises that you can do to strengthen your core muscles. These exercises can provide immediate relief and help you to put less strain on your back long term. Here are four simple examples to try:

  1. Sit ups: Or if they are too hard, do a modified curl up by raising your knees and curling toward them with your hands behind your head to reach a 45 degree angle. 
  2. Pelvic Tilt: Lay flat on your back with your knees up, but feet planted firmly on the floor. Then, lift your hips, hold for a moment, and exhale as you bring them down. 
  3. Back Extension: Lay on your stomach and then gently prop yourself up on your elbows while keeping your pelvis to the floor. Hold this position for five seconds and then let yourself back down again.
  4. The Cat and Camel: Get on your hands and knees, straighten, and then round your back while you let your head droop. Then, arch your back down to create a valley in between the shoulders and the hips and alternate between the two. 

If you've tried all other treatments and none have worked for you in the past, then you have nothing to lose by trying exercise. When you use all of these exercises along with Functional Disc Rehydration you're sure to be living pain free in no time. We will help you gain a quality of life back that has been absent for years. Contact us for a free back consultation and get advice on what exercises work best for your back!

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Topics: herniated disc, Back Pain Tips, Stretches, best exercises for herniated disc