Herniated Disc Exercises - N8 Family Chiropractic

Herniated Disc Exercises

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October 20, 2021
Herniated Disc Treatment
October 26, 2021

Do you suffer from a herniated disc?

If so, you’re not alone. In fact, over 30 million Americans are currently living with some form of back pain. But don’t worry! You can help alleviate your symptoms by doing these simple exercises that will strengthen and stretch the muscles in your lower back to reduce pressure on the discs in between your vertebrae.

By strengthening these muscles, you can prevent future injuries and avoid surgery.

Herniated disks occur when some of the soft jelly inside a person’s spinal disc slips past its tough exterior. It can be very painful and may cause pain, tingling, or numbness throughout your body which if left untreated could lead to weakness on one side as well as difficulty moving that particular arm or leg due to nerve damage.

People with this condition do not usually need surgery but many will benefit from chiropractic and physiotherapy treatments such as exercises designed specifically for them by their doctor.

Exercise is an important part of treatment for herniated disks, and it’s also a great way to work on your flexibility in your spine, neck, or back. This may help lower the risk of a recurring herniated disk.

There are safe exercises you can do if you have a herniated disc.

Exercises for neck pain are common after a ‘slipped disc’. Pressure on the nerves in your neck can cause shooting pains down one arm or all four limbs, depending on where they’re being pressed against by stress from above. It may also result in tingling sensations that make it difficult for you to sleep at night. 

Here are some exercises for neck pain that can help ease these symptoms: 

1. Neck extension

  • Lie on your back with the bottom of your neck in line. Slowly, gently lower head and let hang for one minute if needed then repeat 5-15 times after holding position the first time.

2. Neck extension with head lift

  • Lie on your stomach, arms by side. Raise head as high off the table or bed as possible while compressing neck muscles against gravity for 5-10 seconds at a time 15 – 20 times per session.

3. Neck retraction (chin tuck)

  • Lie on your stomach, arms by side. Raise head as high off the table or bed as possible while compressing neck muscles against gravity for 5-10 seconds at a time 15 – 20 times per session.

Here are some exercises for low back pain that may help ease some symptoms.

1. Standing Lumbar Extension

  • Place your hands on your hips as you stand tall. Gently push forward to extend lower back for 2-3 seconds, then repeat 10 times total!

2.  Standing Overhead Reach 

  • Stand up tall and raise both arms over your head. Hold for 2-3 seconds then relax as you lower them down to your side Repeat 10 times!

3. Resistance band with a standing row (elastic band)

  • The exercise may help to reduce pain.  Stand up tall with your feet hip-width apart and grasp the end of the band. With both hands, pull it towards you while bending at the elbows like so: 10 reps.

Other gentle exercises that can assist with a herniated disc include yoga, swimming, and walking. 

Stretching is also beneficial for those who have back pain but should be done slowly to avoid discomfort or injury.

All exercises should be performed slowly and controlled, especially when bending or lifting. Exercises should not hurt. If a person feels pain, they should stop doing the exercises and consult a doctor.

We know how difficult it is to live with disc herniation pain and discomfort every day. That’s why we want to make sure you get the relief you deserve so you can start living life again.

Call us right now for a free consultation about our program.


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