Safe Exercises for a Herniated Disk: 6 Options and Things to Steer Clear Of
In the journey towards recovery from a herniated disk, exercises and stretches play a crucial role. These simple yet effective movements can help alleviate pain, improve posture, and enhance flexibility, contributing to a speedier recovery.
**Exercises for Recovery**
1. **Stretching and Mobilization**: Gentle exercises such as the piriformis stretch and other mobilization techniques can help reduce discomfort and improve range of motion, easing pressure on the sciatic nerve[1][3].
2. **Core Strengthening**: Exercises that focus on the core muscles, like bodyweight movements or resistance band work, can help stabilize the spine, reducing the pressure on herniated discs[2].
3. **Posture Correction**: Improving posture through exercises and ergonomics can reduce strain on the spine, aiding in the prevention of recurrence[4].
4. **Spinal Extensions**: Exercises like the prone extension stretch can help reposition a herniated disc, promoting healing[3].
**Preventing Recurrence**
1. **Regular Exercise**: Engaging in regular physical activity, such as walking or aerobic exercises (once pain has subsided), can strengthen back muscles and improve overall spinal health[1].
2. **Corrective Exercises**: Tailored exercises that restore functional movement patterns can help prevent future flare-ups by ensuring proper spinal alignment and muscle balance[2].
3. **Therapeutic Sessions**: Guided sessions with a physical therapist ensure that exercises are tailored to the individual's condition, reducing the risk of exacerbating the injury[1].
4. **Ergonomic Adjustments**: Making ergonomic adjustments to daily activities and workspaces can minimize strain on the spine, reducing the risk of recurrence[4].
**Additional Therapies**
1. **Spinal Decompression Therapy**: This non-surgical treatment can relieve pressure on herniated discs, promoting healing and mobility[2].
2. **Dry Needling**: Targeting trigger points can relieve muscle tension around the spine, which can contribute to herniated disc pain[2].
The American Association of Neurological Surgeons (AANS) recommends limiting activities for 2 to 3 days for a person with a herniated disk. It is essential to speak to a doctor about the best exercise regimen for individual needs.
During recovery, it is crucial to avoid strenuous activities, such as high impact activities like jogging or martial arts, as they can jar the spine. Walking can be beneficial for a person with a herniated disk, as long as it does not cause additional discomfort.
Stretching exercises, such as the seated chair stretch, the towel hamstring stretch, and the knee-to-chest stretch, can help treat a herniated disk, but they should be performed cautiously and under the guidance of a healthcare professional.
While exercises and stretches are an essential part of recovery, it is important to remember that they should not worsen the pain. Factors such as incorrect posture, improper lifting of heavy objects, sudden or excessive twisting movements, being overweight, and prolonged sitting can exacerbate herniated disk pain.
Herniated disk pain may be alleviated by hamstring exercises, which can help alleviate tension in the lower back and legs for those with a herniated disk in the lower spine. Back flexion exercises, which stretch the spine and back muscles, can also help ease pain in the lower back.
Starting exercises and stretches early can also help improve a person's outcome. However, it is crucial to remember that every case is unique, and a personalized approach is essential for a successful recovery.
[1] Reference: Mayo Clinic. (2021). Herniated disk. Retrieved from [https://www.mayoclinic.org/diseases-conditions/herniated-disk/symptoms-causes/syc-20355111](https://www.mayoclinic.org/diseases-conditions/herniated-disk/symptoms-causes/syc-20355111)
[2] Reference: Cleveland Clinic. (2021). Herniated disk treatment. Retrieved from [https://my.clevelandclinic.org/health/treatments/17174-herniated-disk-treatment](https://my.clevelandclinic.org/health/treatments/17174-herniated-disk-treatment)
[3] Reference: Spine Health. (2021). Piriformis syndrome. Retrieved from [https://www.spine-health.com/conditions/piriformis-syndrome](https://www.spine-health.com/conditions/piriformis-syndrome)
[4] Reference: Johns Hopkins Medicine. (2021). Herniated disk. Retrieved from [https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/herniated-disk](https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/herniated-disk)
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