“What exercises help herniated discs?”
I am a 47 year old female and I have a herniated disc. What exercises help herniated discs?
12 Answers
Doctors usually recommend core and lower-back exercises when it comes to herniated and bulging discs. You should avoid sleeping on your stomach, sitting for prolonged periods of time, and lifting too much weight. If this isnt enough, you could try spinal decompression. Learn about it here. https://azholistichealthcenter.com/services/non-surgical-spinal-decompression/
McKenzie exercises
Mackenzie exercises, typically into extension (bending backwards) are the most popular, but it depends on your unique situation. Something we like to see for disc pain related exercise is that they "centralize" your symptoms. That means if you have pain, numbness or tingling in the extremities that the exercises help bring the symptoms in closer to your spine.
Most often extensions are the best exercise for any kind of disc pain, but you should be screened for complicating factors such myofascial adhesions, muscle spasms or nerve entrapments
Cross your right leg over left and pull the knee toward your left shoulder and same for left side. Hold 10 seconds and do 3 sets
That is a very dependent question. It greatly depends on the degree of herniation or direction of herniation. In our office, we do a movement evaluation to determine what the best exercise is. A large majority of our patients need extension in their low back or doing a cobra-type exercise to relieve some pain.
A good one to do is McKenzie extensions. Stand up with feet apart. Put your hands backwards on your hips (thumbs in front). Then lean back and come back up as 1 rep. Do 2-3 sets of 10 daily.
Dr. Kortni
Dr. Kortni
There are no general excercise for herniated discs. MRI studies have to be review with full evaluation/examination by a qualified doctor. Otherwise more damage to the herniated discs is very possible.
Back extension exercises and core exercises for the abdominals and the hips. More specifically in the hips the glutes and lateral hip muscles.
Core strengthening exercises increase stability to the spine. Don't forget to visit your chiropractor to keep the joints moving as well. Motion of the discs is important to keep them healthy and help them heal.
You need to see a chiropractor to help you decide what works best for you.
This depends on your specific presentation of symptoms and mechanism of injury. I recommend looking into the McKenzie method for back pain.
