Herniated Disc Exercises For Lower Back

Herniated disc, a condition that happens when the soft tissue inside your spinal disc protrudes through the outer layer, can cause intense back pain, weakness in the affected leg, and numbness. If you are one of the many people who suffer from herniated disc, there are exercises for lower back pain that will help relieve your condition. The goal of this blog post is to discuss the best exercises that move your spine and ease your back pain. After all, keeping your back pain-free is critical to living a healthy life.

1. Pelvic Tilt Exercise

Lie on your back with your feet on the ground and your knees bent. Tighten your abs and tilt your pelvis upward from the ground. Hold onto this position for 5 seconds before going back down to the ground gently. Do this for at least 10 times.

2. Cat-Cow Stretch Exercise

Start on your hands and knees with your spine in a neutral position. As you exhale, bring your chin to your chest and round your spine up to the ceiling. Next, as you inhale, lower your belly button down to the ground, lift your head, and arch your back. Repeat this movement for 10 times.

3. Bird Dog Exercise

Start on your hands and knees with your spine in a neutral position. Raise your right arm in front of you while simultaneously lifting your left leg behind you. Keep your hips level and hold this position for 5 seconds. Repeat with your left arm and right leg. Do this for at least 10 times per side.

4. Seated Forward Bend Exercise

Sit on the ground with your legs straight out in front of you. Bend forward and reach your hands to your toes as far as you can without straining your back. Hold onto this position for 30 seconds before releasing.

5. Wall Squats Exercise

Stand with your back against the wall and your feet hip-width apart. Slowly bend your knees and slide down the wall until your knees reach a 90-degree angle. Hold onto this position for 5 seconds before standing back up gently. Repeat this movement for 10 times.

 

Conclusion

Incorporating these herniated disc exercises for lower back into your daily routine will improve your back pain and promote a healthy back. Remember always to listen to your body and never overstrain yourself. For more information on your condition or consulting with a professional orthopedic surgeon in Debary, FL, contact Central Florida Bone & Joint Institute today. A healthy and pain-free back is a key factor in living a happier and more fulfilling life.