Exercises for a Slipped Disc

The spine is made up of vertebrae, and discs which act like cushions between the vertebrae. It is due to the discs that the spine becomes flexible. A slipped disc is a condition where the bones press into the nerves in the spine.

It is the nerve-root into which the disc presses into, that gives rise to the debilitating condition. The other names for this condition are herniated disc, prolapsed disc, ruptured disc, spinal disc herniation, etc. This condition affects the lumbar or the lower spine.

It takes a few weeks for the condition to heal, until which it is important to carry on with day-to-day activities. To help the condition to heal faster, it is important to do exercises for a herniated disc regularly.

With the exercises for a herniated disc in back, there is an increased supply of blood to the spinal region, which helps in faster healing of the condition. It also helps in aligning the bones to its normal position, which alleviates the condition further.

This is one of the exercises for a slipped disc in the lower back. Lie on your stomach, such that your hands are placed exactly below your shoulders. Keep about 1 foot distance between your feet. Now using the hands for support, gradually lift the upper body off the floor, as far as you can. Stay in the position and count till 5, slowly come back to the starting position; repeat the exercise 5 to 7 times.

This exercise is an important part of the herniated disc treatment. Lie on the floor with your legs bent at the knee and the feet placed on the floor. Keep both the feet together. Push your lower back into the floor, tilt your pelvis and gradually lift the buttocks off the floor.

When you lift your buttocks, you can clench your hands together. When you are in the position, make sure you contract the buttock muscles, so that it does not strain the knees. Hold the position for 5 counts and gradually lower the buttocks. When you are doing the exercise, it is important that you continue to breathe normally.

This is the simplest of the exercises in the treatment for a prolapsed disc in back and it can be done anywhere, anytime, sitting or standing. Breathe in and when you breathe out pull the abdominal muscles towards your navel and continue to breathe in and out. Hold the position for as long as you can. Release and repeat the exercise for 5 counts about 5 to 6 times a day.

One of the easiest, yet one of the most effective stretches for a ruptured disc in back. Lie on your exercise mat with your back pressing against the floor. Bend your legs and using your hands, try to bring the knees closer to your chest. Hold the position for a few seconds and come back to the starting position and repeat the exercise. This exercise can also be done with only one leg at a time.

Another best exercises for a slipped disc in the back. Lie on the exercise mat with your legs bent and feet placed on the floor. Keep the arms extended out to the sides at shoulder level. Lift your buttocks and place it a little over to the right side and then twist to the left.

This will make sure that your spine is well aligned. Continue to breathe normally, as you hold the pose for a few seconds. Slowly release and come back to the starting position. Repeat the exercise 3 times on either side.

Along with these exercises for a spinal disc herniation, there are some measures you will have to take to accelerate the healing process. When you are lifting an object from the floor, bend your knees, but keep your back straight.

It is not advisable to wear high heels while suffering from a slipped disc. Also, sleeping on the stomach is not recommended, as it can cause further aggravation of the problem.

As far as possible, standing for an extended period of time is not recommended. It takes about 4 weeks for the condition to heal. If the pain persists after about 6 weeks, then you should consult your health care professional immediately. Do the herniated disc exercises under the supervision of your physiotherapist.