It is quite often that people experience symptoms and pain without knowing the reason, and a herniated disc can be one of those cases.
Slipped disks and bulging disks are more popular names for herniated disks. This injury is extremely painful and it’s most common in early to middle-aged adults. It appears when the spine is exposed to excess pressure.
1. Neck Extension
Lie down on your back on a bed or table. Your head should be placed at the edge of the bed/table. Carefully lower your head backward until it hangs. Remain in this position for 60 seconds and then rest for another 60 seconds. Do this 5 to 15 times.
2. Neck Retraction (Chin Tuck)
Lie down on your bed and place your hands at your sides. Move your chest towards the chest and remain like this for 5 to 10 seconds. Do this 15 to 20 times.
3. Shoulder Retraction
Stand or sit with your back to a wall, and place your arms by your sides. Your elbows should be bent at 90-degree angles, and your shoulders should be brought down and back so that you push the wall with the back of your arms. Squeeze your shoulder blades together.
4. Isometric Hold
Sit straight with a relaxed shoulder, and place your hand against your forehead. Without moving your head, press it into your hand, and remain in this position for 5 to 15 seconds. Do this 15 times.
5. Lateral Bend
Sit straight with relaxed shoulders, and start carefully tilting your head to one side. Remain in this position for half a minute, rest, and do the same thing with the other side. Repeat his 3 to 5 times a day.
6. Scalene Stretch
Sit straight and relax your shoulders. Then put one hand on the back portion of your head, and start carefully tilting your head so that your eyes are turned to your armpit at an angle of 45 degrees. Remain in this position for half a minute, and then rest. Do this 3 to 5 times a day.
7. Neck Rotation
Turn your head to one side, while you are sitting tall with relaxed shoulders. Be careful not to over-extend your head. Carefully turn your head to the opposite side. Remain in each position for half a minute, and do this 3 to 5 times a day.
1. Lie Face Down
After you wake up in the morning, lie on your stomach with your head tucked in. This position enlarges your lower spine curve and relieves pain.
2. Sphinx Pose in Yoga
Lie on your stomach and push your body upwards by supporting on your elbows. Remain in this position for 1 to 2 seconds, and do this 6-8 times. Repeat this every few hours.
3. Yoga Cobras
Lie on your stomach, and put your hands underneath your shoulders. Your legs should be spread wide apart. Press your hands against the floor until your elbows are straight or your lower back stops you. Remain in this position for 1 to 2 seconds, and do this 6-8 times. This exercise should be done every 2 hours.
4. Standing Extension
Stand up tall, and put your hands on your hips with your fingers facing downwards. Arch your back as you push your hands in. You shouldn’t use your lower back for this. Remain in this position for 1 to 2 seconds and do this 6-8 times. Do this exercise every 2 hours.
5. The Cat-Cow
Place both your hands and feet on the floor, so that your legs are hips-width apart, and your hands shoulder-width apart. Curve your back so that your belly hangs downward. Breathe out and arch your back as much as you can, while you bend the neck downwards.
6. Curl Ups
Lie down on your back, and place one of your legs bent so that the foot is flat on the ground, and the other straight on the floor. To support your body, one arm should be placed under the arch of the back, while the other one supports the head. Then, raise the shoulders off the ground, and lower your back down. Dot his up to 10 times.
7. Squats
Stand up, and put a chair behind you. Place your knees a bit more than hip-width apart. Then, start lowering your buttocks until you touch the chair. Do 3 sets of ten. When you feel you have enough strength, remove the chair and go down until your legs reach an angle of 90 degrees. This exercise is the most challenging of the slipped disk exercises.
8. Bird Dog
Put your hands and feet on the floor, with your legs hip-width apart, while engaging your core. Raise one leg and the opposite arm at a parallel level with your back. Do 3 sets of 10.
Neck Exercises for Herniated Disk
1. Neck Extension
Lie down on your back on a bed or table. Your head should be placed at the edge of the bed/table. Carefully lower your head backward until it hangs. Remain in this position for 60 seconds and then rest for another 60 seconds. Do this 5 to 15 times.
2. Neck Retraction (Chin Tuck)
Lie down on your bed and place your hands at your sides. Move your chest towards the chest and remain like this for 5 to 10 seconds. Do this 15 to 20 times.
3. Shoulder Retraction
Stand or sit with your back to a wall, and place your arms by your sides. Your elbows should be bent at 90-degree angles, and your shoulders should be brought down and back so that you push the wall with the back of your arms. Squeeze your shoulder blades together.
4. Isometric Hold
Sit straight with a relaxed shoulder, and place your hand against your forehead. Without moving your head, press it into your hand, and remain in this position for 5 to 15 seconds. Do this 15 times.
5. Lateral Bend
Sit straight with relaxed shoulders, and start carefully tilting your head to one side. Remain in this position for half a minute, rest, and do the same thing with the other side. Repeat his 3 to 5 times a day.
6. Scalene Stretch
Sit straight and relax your shoulders. Then put one hand on the back portion of your head, and start carefully tilting your head so that your eyes are turned to your armpit at an angle of 45 degrees. Remain in this position for half a minute, and then rest. Do this 3 to 5 times a day.
7. Neck Rotation
Turn your head to one side, while you are sitting tall with relaxed shoulders. Be careful not to over-extend your head. Carefully turn your head to the opposite side. Remain in each position for half a minute, and do this 3 to 5 times a day.
Back Exercises for Herniated Disc
1. Lie Face Down
After you wake up in the morning, lie on your stomach with your head tucked in. This position enlarges your lower spine curve and relieves pain.
2. Sphinx Pose in Yoga
Lie on your stomach and push your body upwards by supporting on your elbows. Remain in this position for 1 to 2 seconds, and do this 6-8 times. Repeat this every few hours.
3. Yoga Cobras
Lie on your stomach, and put your hands underneath your shoulders. Your legs should be spread wide apart. Press your hands against the floor until your elbows are straight or your lower back stops you. Remain in this position for 1 to 2 seconds, and do this 6-8 times. This exercise should be done every 2 hours.
4. Standing Extension
Stand up tall, and put your hands on your hips with your fingers facing downwards. Arch your back as you push your hands in. You shouldn’t use your lower back for this. Remain in this position for 1 to 2 seconds and do this 6-8 times. Do this exercise every 2 hours.
5. The Cat-Cow
Place both your hands and feet on the floor, so that your legs are hips-width apart, and your hands shoulder-width apart. Curve your back so that your belly hangs downward. Breathe out and arch your back as much as you can, while you bend the neck downwards.
6. Curl Ups
Lie down on your back, and place one of your legs bent so that the foot is flat on the ground, and the other straight on the floor. To support your body, one arm should be placed under the arch of the back, while the other one supports the head. Then, raise the shoulders off the ground, and lower your back down. Dot his up to 10 times.
7. Squats
Stand up, and put a chair behind you. Place your knees a bit more than hip-width apart. Then, start lowering your buttocks until you touch the chair. Do 3 sets of ten. When you feel you have enough strength, remove the chair and go down until your legs reach an angle of 90 degrees. This exercise is the most challenging of the slipped disk exercises.
8. Bird Dog
Put your hands and feet on the floor, with your legs hip-width apart, while engaging your core. Raise one leg and the opposite arm at a parallel level with your back. Do 3 sets of 10.
Seeking Medical Help
These exercises may not be sufficient in some cases, so you might need to consult a doctor for your pain. You, your doctor, and your chiropractor should all work together so that you all know your treatment in detail. In this way, you will avoid further damage or pain.Surgery
You should consider surgery only in severe cases. Although the recovery time from slipped disk surgeries can be long, its success rate is very high. Nevertheless, the treatment is individual and depends on the location of the rupture, the caused damage, and the person’s health. You should always consult your physician before beginning some pain treatment plan for your slipped disk. Watch the video below to learn more about these exercises!Via Time Fitness training | New Health Advisor | Medicine Net | Mayo Clinic
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