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Herniated Disc
Herniated Disc Exercises
Body Part:
Full Body
Equipment:
No equipment necessary
Level:
Beginner
Give Your Slipped Disc the Slip with These Herniated Disc Exercises
Escape herniated disc pain with our 6-minute exercise routine
Some call it a herniated disc. Others call it a slipped disc. And then there are the select few who call it a prolapsed disc. Call a rose by another name, and it still smells sweet. Call a herniated disc whatever you like — it’s still a source of pain.
A herniated disc can happen anywhere along your spine. The most common causes of a herniated or slipped disc are lifting heavy objects, twisting and turning, and a sedentary lifestyle. The natural bodily wear and tear of ageing can also leave you prone to a slipped disc.
Your spine is made up of vertebrae. Between the vertebrae are rubbery discs that protect your spine by absorbing shocks from daily activities and movement. These rubbery discs are made up of a soft centre covered by a durable exterior. If the centre pushes its way through the exterior, the disc is herniated.
A slipped disc may put pressure on the nearby muscles and nerves, which is what causes pain. Standing, sitting, even coughing and sneezing can ignite a sharp, burning sensation that shoots through your arms or legs. Other symptoms of a slipped disc include numbness and a general feeling of weakness in your limbs.
If you’re experiencing pain from a herniated disc, try our 6-minute 3-step exercise routine. You can execute it anywhere, and you don’t need any equipment. Our slipped disc work-out can help you stand more easily, sit more comfortably, and sneeze without pain so you can smell the sweet roses.
While you are executing these stretches, it’s important to be mindful of your personal pain scale. Aim for an intensity of between 8 and 9 for each stretch. Pushing yourself Intelligently at each step will maximize the benefits of the stretches and increase your flexibility.
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Step 1: Pelvic Thrust
- Stand up straight in a neutral position with your feet shoulder-width apart. Make sure your footing is solid.
- Place your hands at the top of each buttock. Keeping your back straight, bend backwards slowly from the waist and push your pelvis forward. Let your head fall back slightly.
- Hold this position for three deep breaths in and out. On each exhale, intensify the stretch by leaning back a little more. Check your personal pain scale. Is the intensity of your stretch between 8/9? Hold for about 1 minute and come back to an upright position.
- Bend forward slowly from the waist. If you need support on the way down, feel free to put your hands on your legs. Let your head hang. Hold this position for three deep breaths in and out. On each exhale, intensify the stretch by leaning into your legs. Hold for about 1 minute and come back to an upright position.
Step 2: Side Stretch
- Stand up straight in a neutral position with your feet shoulder-width apart. Make sure your footing is solid.
- Reach up and over with your right hand, bending your upper body to the left. You should feel a stretch along your right side. Hold this position for three deep breaths in and out. On each exhale, intensify the stretch by leaning further to the left. Aim for a stretch intensity of 8/9. Hold for about 1 minute.
Want to measure your flexibility while you perform this stretch? Let your left hand slide down your left thigh. The further your hand is down your thigh, the more flexible you’ve become.
- Slowly come back to an upright position. Repeat on the other side.
Step 3: Upper Body Rotation
- Stand up straight in a neutral position with your feet shoulder-width apart. Make sure your footing is solid.
- Raise both arms so that you’re shaped like a T with your palms facing up. Slowly rotate your upper body to the left. When you’ve rotated as far as you can, stop. Hold this position for three deep breaths in and out. On each exhale, intensify the stretch by turning further to the left. Check your personal pain scale. You should work at a stretch intensity of between 8 and 9.
- Slowly come back to a neutral position. Repeat on the other side.
Want to maximise the benefits of our 6-minute herniated disc exercise routine? Set yourself a goal of exercising every day for 6 weeks and track your progress.
Our tip: Do you find yourself lifting heavy objects frequently? If so, lift smart and lift safe: always bend at the knees when you lift. Lifting from the knees takes pressure off of your lower back and can minimise the chances of herniating a disc.
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