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A herniated disc can be a painful and troubling condition. Not only do you experience extreme pain, but your mobility and breadth of activity is minimized. Even once the herniated disc has healed the condition is debilitating, as the fear of a repeat occurrence of the condition settles in.
Exercises for the back muscles and spine can help in all cases and stages of herniated disc disease. As the herniated disc heals, back exercises can be used to help manage pain when combined with other treatments and physical therapy. These exercises are also helpful in regaining mobility and extending your level of activity after a back injury. Finally, back exercises can help you prevent further or additional injury, and avoid recurrences of a herniated disc disease.
There are two exercises that are exceptional for easing back pain while recovering from a herniated disc. The first exercise requires you to lay flat on your back on a bed or the floor. You then raise your knees with your feet on the bed. Wrap your arms or hands around your thighs and lift your knees as close to your chest as possible. It is recommended by most physical therapists that you repeat this exercise for five repetitions several times per day.
Another exercise that you can do to relieve back pain caused by a herniated disc requires you to stand flat footed, away from a wall. You simply place your hands on your lower back, lean back as far as you can, and hold for a few seconds. Physical therapists suggest that you repeat this exorcise as needed when your herniated disc is causing you severe amounts of pain because it takes pressure off of the disc.
There are many great exercises that are great for strengthening your back to prevent further injuries or herniated discs as well. In fact, there are so many that they cannot all be listed here. Most of the exercises that will strengthen your back make use of an exercise ball, available at most department stores or work out supply shops.
One such exorcises requires you to simply lie back on the ball with your feet flat on the floor, and your arms crossed on your chest. Crunch up slowly from your waist and lie back. This exercise will help you to stabilize your spine and take pressure off of any painful areas or the herniated disc. It will also help strengthen the muscles in your back to help prevent any other injury or another case of a herniated disc.
Hip rolls are also great for strengthening the back for the prevention of a herniated disc. Simply lie flat on your back on the floor with your knees bent and your feet flat. You allow your knees to fall toward the floor first right, then left. It is recommended that you turn your head in each direction while doing this, and repeat the exercise about ten times.
The condition of a herniated disc and lower back pain has become very common in recent years, causing doctors and physical therapists to develop many of these types of back exercises. In fact, there are too many exercises to list them all here. If you would like more information about exercises that relieve back pain and strengthen back muscles, you should speak with your physician or therapist.