4 Exercises to Alleviate Herniated Disc Pain

Herniated disc pain can be a significant challenge, affecting your daily activities and overall quality of life. While consulting with a healthcare professional is crucial, incorporating specific exercises into your routine can relieve and help manage discomfort. Here are four effective exercises designed to alleviate herniated disc pain:

1. Pelvic Tilts

Pelvic tilts help strengthen your lower back and abdomen muscles, providing better support for your spine.

How to Perform:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your abdominal muscles and push your lower back into the floor.
3. Hold the position for a few seconds, then relax.
4. Repeat 10-15 times.

   2. Cat-Cow Stretch

This gentle stretch helps increase flexibility and reduce tension in your spine.

How to Perform:

1. Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
2. Inhale as you arch your back and lift your head and tailbone towards the ceiling (Cow Position).
3. Exhale as you round your back and tuck your chin to your chest (Cat Position).
4. Repeat the stretch 10-15 times, moving slowly and gently.

   3. Bridge Exercise

The bridge exercise strengthens your lower back, glutes, and core, providing additional support to your spine.

How to Perform:

1. Lie on your back with your knees bent and feet hip-width apart.
2. Lift your hips towards the ceiling, squeezing your glutes and engaging your core.
3. Hold for a few seconds, then lower your hips back to the floor.
4. Perform 10-15 repetitions.

   4. Child’s Pose

This yoga pose helps to stretch and relieve tension in your lower back.

How to Perform:

1. Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
2. Slowly lower your hips towards your heels, stretching your arms out in front of you.
3. Rest your forehead on the floor and hold the position for 20-30 seconds.
4. Repeat as needed for relief.

Consult a Professional:

Before starting any exercise routine, especially if you have a herniated disc, consult a healthcare professional to ensure the exercises are appropriate for your condition. For personalized advice and treatment, consider reaching out to a chiropractic specialist. Learn more about how chiropractic care can help herniated disc pain at N8 Family Chiropractic.

Final Thoughts

Incorporating these exercises into your routine can help alleviate herniated disc pain and improve overall well-being. Remember, consistency is key, and working with a healthcare provider will ensure you take the right steps to recover.

References:

https://www.ninds.nih.gov/

https://orthoinfo.aaos.org/

https://www.health.harvard.edu/

https://www.pennmedicine.org/