Herniated Disc Exercises

Herniated Disc Exercises – Introduction

Herniated disc exercises to help alleviate pain in your neck, middle back, or lower back are very important for herniated disc recovery. Its important to note that you should do herniated disc exercises in a safe manner and only after being recommended from a physician. Herniated disc exercises can be a daunting task because different pain tolerances and different symptoms will not allow you to perform some of the exercises without being in a little discomfort. Do not do stretches that will cause you more pain. The stretch should feel relieving on the area that is hurting.

Weather you have a cervical disc herniation, thoracic disc herniation, or a lumbar disc herniation: these three exercises will help you recover.

  1. Therapy Ball Bounces
  2. Trampoline Marches
  3. A specific routine given by your physical therapists

Herniated Disc Exercises – Therapy Ball Bounce

What is a therapy ball bounce and how does it work? Well remember that the purpose of your discs is to absorb shock to the spine. Using a small bouncy ball bounce slowly up and down for 4-5 minutes. Your buttocks should not even be coming off this ball.

therapyball Herniated Disc Exercises

Therapy Ball

Like the second exercise I am going to mention this sounds silly but it does work. What this exercise does is exerts pressure on each disc in your spine. With pressure exerted, lightly, your discs can push out toxins and bring in fresh nutrients and oxygen. Overtime, this will help healing time. You may wonder if this only helps your lower back but it does not. This exercise will help exert pressure on all 27 discs in your spine. So if the disc problem is in your neck or middle back it will help.

Herniated Disc Exercises – Trampoline Marches

The second exercise is trampoline marches. Trampoline marches, like the first exercise, will also help each disc in your spine. For this exercise all you would need is a mini trampoline and what you’re going to do is march in place with your arms to your side and your head looking straight. Stand up as straight as possible and keep your core tight.

The benefit of this physical therapy exercise is that it improves balance and helps works on your posture in your spine. Posture and balance can go a long way in helping faster healing in herniated disc recovery.

Physical therapy herniated disc exercises

The final and last point I mentioned is to follow herniated disc exercises given by physical therapists. A physical therapists can give you herniated disc exercises to help strengthen weakening muscles due to your herniated disc. For example, people with a lower back herniation will sometimes suffer from sciatica which can bring pain in one of there legs. A physical therapists will often give exercises not only for the back portion but for the effected area. They often will give a routine and progress the exercises as your flexibility and strength increases.

Herniated Disc Exercises – Last Points

-Maintain consistency in your routine. Do your herniated disc exercises every day for maximum recovery.
-Do not sit for long periods of a time (especially with middle and lower back issues)
-Perform the mini-trampoline exercise safely. If your balance or coordination is very bad try doing the exercise next to a wall.

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