Exercises for a Herniated Disc: A Guide to Relieving Pain and Discomfort

A herniated disc is a common condition that can cause severe pain and discomfort in your back, hips, and legs. It occurs when the gel-like substance in your spinal disc leaks out and presses on a nerve or spinal cord. The pain and discomfort can make it challenging to move around and carry out daily activities. Physical therapy is an effective way to alleviate the symptoms of a herniated disc. In this blog, we’ll discuss some exercises that can help you manage the pain and improve your quality of life.

Hamstring stretches

Lie on your back with your knees bent and feet flat on the floor. Slowly lift one leg and extend it upwards, keeping your knee straight. Hold the stretch for 10-15 seconds and then lower your leg down. Perform the same stretch with the other leg. Repeat the exercise two to three times.

Hamstring stretches can help reduce the pressure on your lower back and relieve the pain caused by a herniated disc.

Lumbar rotation stretches

Lie on your back with your knees bent and feet flat on the floor. Slowly rotate your knees to one side while keeping your shoulders flat on the ground. Hold the stretch for 10-15 seconds and then return to the starting position. Repeat the stretch on the other side. Perform the exercise two to three times.

Lumbar rotation stretches can help increase your range of motion and reduce the stress on your spine.

Pelvic tilts

Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back towards the floor. Hold the contraction for five seconds and then release. Repeat the exercise 10 times.

Pelvic tilts can help strengthen your core muscles and stabilize your spine.

Bridging

Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground, pushing through your heels. Hold the position for five seconds and then lower your hips down. Repeat the exercise 10 times.

Bridging can help strengthen your back and buttock muscles, reducing the strain on your herniated disc.

Wall sit

Stand against a wall with your feet hip-width apart. Slowly slide down until your knees are at a 90-degree angle. Hold the position for 10-15 seconds and then stand up. Repeat the exercise five times.

Wall sit can help improve your leg strength and reduce the strain on your back.

Conclusion

A herniated disc can cause severe pain and discomfort, making it challenging to carry out daily activities. However, physical therapy can be an effective way to alleviate the symptoms of a herniated disc. By performing exercises like hamstring stretches, lumbar rotation stretches, pelvic tilts, bridging, and wall sit, you can reduce the pressure on your spine, strengthen your core muscles, and improve your range of motion. If you’re seeking physical therapy in Winter Springs, contact B Physical Therapy today to get started. With our expert guidance and support, you can manage your herniated disc and reclaim your quality of life.