Have you received a confirmed, herniated disc diagnosis via the use of an MRI? (Read more diagnosing disc herniations here.)
If so, you might be wondering what the best course of action is to ensure a full recovery.
Let’s break down some great exercises to do when recovering from a painful disc herniation.
Firstly, one of the best things you can do is start an exercise-based physiotherapy programme. Combined with time for the retraction of the herniation, exercising under the eye of a trained professional is the most effective and efficient way to get back to your usual activities.
A well-rounded exercise programme includes both stretching and strengthening exercises. Depending on your unique situation, motor control work may also be involved. For example, if you have problems bending your spine, you may need to practice maintaining a neutral spine for certain movements, at least while you experience pain.
Common stretching exercises that are utilised for a herniated disc include side-lying twist stretch, and the cat-camel exercise. These improve both the mobility and flexibility of the spine, as well as the tissues around it.
Strengthening exercises frequently include the glute bridge and the bird-dog. These are often a good start as they are pretty low load and low impact exercises. They work on trunk and core musculature.
As your pain levels and functionality improve, you can gradually build and progress to more advanced exercises.
For instance, if you have access to a gym, you can start doing more functional and high load movements and exercises – like squats and deadlifts – too. You could also start to add a standing forward bend and prone press-ups into your programme, to restore and increase spinal mobility. After all, the spine is designed to move in all directions!
If you’re on the hunt for easy and convenient back pain treatment, the Reach Physio app supplies you with a 3-month exercise programme (read more about it here) to help you conquer your back pain once and for all. And what’s more, we can help get you back to your regular activities – without the fear of pain and movement holding you back.
So, download the app today and take one step closer to recovery.
- Belavý (2019); Running exercise strengthens the intervertebral disc.
- Nakashima (2015); Abnormal findings on magnetic resonance images of the cervical spines in 1211 asymptomatic subjects.
- Zhong (2017); Incidence of Spontaneous Resorption of Lumbar Disc Herniation: A Meta-Analysis.
- Searle (2015); Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials.