5 Best Exercises for Herniated Discs

A herniated disc occurs when the soft center of the disc between your vertebrae protrudes outward, potentially pressing on other structures and causing discomfort. Surprisingly, 29% of individuals in their 20s exhibit disc herniations without any pain or symptoms. This prevalence gradually increases with age, reaching up to 43% among those in their 80s, emphasizing that a diagnosis doesn't necessarily condemn you to a lifetime of pain. Remarkably, herniated discs can resolve on their own, and even when they persist, the pain may subside. The human body's adaptability is truly remarkable.

For those among the many experiencing pain due to herniated discs, we delve into exercises that may offer relief. Typically, a herniated disc extends backward (posteriorly), resulting in heightened pain during forward bending and reduced pain during backward extension or back-bending movements. The theory is that the latter movement can help shift the disc material away from irritated structures, contributing to an improvement in pain symptoms. Here are some effective exercises for alleviating herniated disc pain. It's crucial to note that these movements should not cause pain or exacerbate existing discomfort.

Prone on Elbows: Lying face-down, slowly press up and prop yourself up on your elbows. Hold, lower back down and repeat for 2 sets of 10 repetitions.
Bridge: While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Hold for a pause and then lower yourself and repeat for 2 sets of 10 repetitions.
Superman: Laying face-down with arms outstretched overhead, simultaneously lift your arms and chest, and legs off the floor/mat. Return to flat resting position and repeat for 2 sets of 10 repetitions.
Bird Dog: Start on your hands and knees. Keep your back neutral and stable as you kick your right leg back and stretch out your left arm. Pause and repeat on the other side for 2 sets of 10 repetitions.
Walking: Staying active and maintaining a walking routine can be beneficial in numerous ways. Firstly, it can encourage an "extension" position for the lower back, thereby alleviating symptoms associated with a herniated disc. Moreover, walking is excellent for mental health, promoting improved blood flow, and expediting the healing process.

Always consult with a physical therapist before initiating an exercise routine for herniated disc pain. These exercises serve as examples, and to achieve optimal results, proper guidance from a physical therapist is essential. Considering the intricate nature of the human body, physical therapists, often holding doctorates in their field, possess the expertise to interpret your specific findings. This enables them to tailor an exercise program that uniquely fits your needs, facilitating a swift and effective path to feeling your best. Remember, every body is different, and a thorough evaluation by a physical therapist ensures a personalized approach to your well-being.