Nearly 80% of the population experiences lower back pain during their lives. A herniated lumbar disc, a condition in which the disc is displaced beyond the intervertebral disc space, is one of its biggest contributors.
But you can take steps to prevent disc displacement by doing some gentle stretching exercises:
Lower Back Exercises
Lower back exercises help in building muscles which can strengthen the muscles around the herniated disc and prevent it from getting injured further. A simple back flexion stretch enhances both your back and spine and the back muscles. You can easily perform these at home:
Step 1: Lie on your back in a straight position.
Step 2: Gently pull both your knees up toward your chest and use your arms to hold them in place.
Step 3: Push your head upward so that it’s closer to the knees. Make sure you’re not overexerting your neck muscles. The stretching movement shouldn’t feel painful or highly uncomfortable.
Step 4: Hold the position for a few seconds and then return to the original position.
Step 5: Repeat this exercise for a few minutes.
Hamstring Exercises
Hamstring exercises help prevent problems in the lower spine. They’re easy to perform while sitting on a chair.
Here’s how:
Step 1: Stick one foot out while keeping the other one on the floor when seated on a chair. Both the heels should be touching the ground.
Step 2: Lean forward and extend the leg stretched out so that it’s straightened. You’ll be able to feel the force of stretch along your upper thigh.
Step 3: Hold the position for at least 15 seconds.
Step 4: Repeat the exercise with the other leg. Continue this for both legs for 5–10 minutes.
Yoga & Pilates
The stretching movements involved in yoga and Pilates can also help improve flexibility and boost muscle strength in the lower back. Different twisting and flexing motions in these exercises reduce and relieve muscle pain.
Yoga can also help lower muscular tension near the herniated disc area and alleviate some of the pain.
Exercises to Avoid
There are also a few exercises you should avoid to prevent a herniated disc or making the existing condition worse.
During hamstring stretches, as you bend forward, you place additional stress on your spine and can aggravate the disc.
Avoid weightlifting exercises where you have to lift over your head. This can cause disc compression in your spine.
Speak with a doctor who specializes in neck and back pain medicine before starting any exercise regime.
Our experts at Houston Neurosurgery & Spine can recommend the right exercises for you and provide minimally invasive treatment options for a herniated disc such as surgery for herniated disc in lower back.
Make an appointment in Houston now for an in-office assessment.