If you are suffering from a herniated disc, you may be wondering what exercises you can safely do to help relieve the pain. A herniated disc is a common injury, and there are many exercises that can help improve symptoms. In this article, we will discuss safe exercises for herniated discs and provide tips for how to get started.
Exercises for Herniated Disc
If you have a herniated disc, it is important to speak with your doctor for herniated disc treatment scottsdale az and also before starting any exercise program. Once you have the green light from your doctor, there are a few exercises that can help improve symptoms.
1. Neck Stretches
Neck stretches are a great way to help prevent pain from a herniated disc. To do a neck stretch, sit up tall in a chair and slowly tilt your head to the side. Hold this stretch for 30 seconds, then switch sides and repeat. You can also do this stretch lying down by placing a pillow under your head and slowly tilting your head to the side.
2. Hamstring Stretch
The hamstring stretch is another great exercise for herniated discs. To do this stretch, stand up tall and place one foot in front of the other. Bend forward at the waist, keeping your back straight, and reach for your toes. Hold this stretch for 30 seconds, and then repeat on the other side.
3. Pelvic Tilt
The pelvic tilt is a great workout to help strengthen the muscles in your back. To do this exercise, lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles slowly and press your lower back against the floor. Hold this position for five seconds and then relax. Repeat this exercise ten times.
Tips on Exercising with a Herniated Disc
Here are some tips for exercising safely with a herniated disc:
- Always speak with your doctor before starting an exercise program.
- Start slowly and gradually increase the intensity of your workouts.
- Choose exercises that stretch and strengthen the muscles in your back and neck.
- Avoid exercises that require you to twist your spine.
- Take breaks often and listen to your body. If something feels uncomfortable or painful, stop doing the exercise.
- Remember to breathe! Make sure you are breathing evenly through your nose and mouth while you exercise.
To Conclude
Following these tips will help ensure safe and effective exercise while you are recovering from a herniated disc. You may even consult a spine specialist in Chicago to help you create a personalized exercise program. With time and patience, you can overcome this injury and get back to your normal routine.
