Herniated discs are one of the main causes of back pain and can appear anywhere on the spine. Relieving the pain caused by a herniated disc is very important, since this condition negatively impacts people’s quality of life and limits their movements due to its symptoms, which vary depending on the area where the condition is located.
When you have a herniated disc, exercises are an important part of pain treatment, since they allow you to strengthen the muscles of the lumbar and abdominal area to more easily support the weight of your body and maintain an ideal posture. If you are wondering what exercises to do if you have a herniated disc in the lumbar region , in this FastlyHealarticle we explain which are the best.
Table of Contents
What is a herniated disc?
Herniated disc or herniated disc occurs when part or all of a disc in the spine strains to pass through a weak part of the disc. This process usually also puts pressure on the nerves and the spinal cord, causing symptoms other than back pain.
When a herniated disc appears in the lumbar region, the person may present the following symptoms :
- Shooting pain in the hips, buttocks, or thighs.
- Numbness of the extremities.
- Pain or numbness in the back of the calf or the sole of the foot.
- Muscular weakness.
- Sciatic nerve pain .
- The pain is usually more acute: at night, after sitting for a long time in the same position, when laughing, sneezing or coughing, and when walking for a long time.
Causes of herniated discs
The spine is made up of vertebrae, which are separated by discs that cushion and allow their movement. When a person has a herniated disc, the disc comes out of its place, in some cases it can even rupture if it is a very strong injury. But why does a herniated disc occur?
- Strong injury.
- For carrying too much weight.
- Diseases that affect the nerves of the spine.
- Forced activity.
- Advanced age.
Exercises for herniated disc in the lumbar region
The success of exercises for herniated disc in the lumbar region is that they help to strengthen the muscles that surround the spine and those of the abdomen, allowing the lumbar area to have more strength and is more resistant to support the weight of the body and reduce it work to the discs and vertebrae of the spine, facilitating movement and reducing pain. Let’s see then, what are the exercises you should do if you have a herniated disc in the lumbar region.
Knee to chest
Lie on your back on the floor and bend one knee. Your other leg should stay flat on the floor and your back straight. Then hold the bent knee with your two hands and draw it towards you, hold the position by exerting a little pressure for 15 seconds. Then repeat with the other leg and finish when you have completed 10 reps.
Knees to chest
This exercise is very similar to the previous one, only slightly stronger. Lie on the floor on your back, keep your back straight, bend both knees and hold them with your hands to bring them as close to your chest as possible. Press holding the pose for 15 seconds and repeat 15 times.
Curvature of the spine
Very good for stretching the lower back and abdominal muscles. Lie on the floor on your back, with your knees bent and your arms straight at your side. Then lift the pelvis until you get the full curvature of your spine and the total stretch of your abdomen. Hold the pose for 10 seconds, then rest for 20 seconds and repeat the process until you reach 10 repetitions.
Place a pillow on the floor and lie on your stomach, letting the pillow be level with your abdomen. Once in that position, hold your hands behind your back, keep your eyes on the floor and slowly raise your entire chest and neck. Hold the pose for 10 seconds, then rest 20 seconds and repeat 15 times.
Foot to ceiling
Lie on your back on the floor, bend one knee, and keep your arms still and stretched out to your side. Then lift your unbent leg toward the ceiling, keep it straight, and hold for 15 seconds. Then go down, rest, and switch legs. Do 10 reps for each leg.
Walking, an excellent option
Walking is perhaps one of the most complete exercises that exists , because it puts almost the entire skeleton in motion. When you have a herniated disc, the ideal is to walk at a normal pace for 30 minutes, to stimulate the muscles and strengthen them. As the pain subsides, you can increase your walking speed and even try other aerobic sports.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to What exercises to do if I have a herniated disc in the lumbar region , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.