A herniated disc in the lower back can cause a variety of uncomfortable symptoms, from pain that travels down one leg to a pins-and-needles sensation in the buttocks and hips. And while your first instinct may be to stay immobile so as not to aggravate the pain, you may actually be doing more harm than good by avoiding stretching and exercising.

Since a herniated disc in the lower back generally leads to symptoms when the disc’s extruded nuclear material presses on a nearby spinal nerve, it can often be helpful to take pressure off the disc by maintaining a healthy body weight, strengthening surrounding muscles, and keeping nearby ligaments as limber and elastic as possible. In addition, stretching and exercise may increase endorphins, which are your body’s natural painkillers.

Stretches to Increase Flexibility

In addition to the painful symptoms of a herniated disc in the lower back, many patients also complain about suffering from reduced range of motion, which could mean anything from not being able to bend over and tie a shoelace to not being able to lift a leg high enough to step into a bathtub. A consistent, doctor-prescribed regimen of gentle stretching could be a good way to maintain flexibility while also taking some pressure off your herniated disc. Get stretching recommendations from your physical therapist or ask your doctor if the following stretches would be beneficial for you:

– Lie on your stomach and slowly extend your back by propping your upper body up on your elbows. Train your eyes on a spot on the floor a few feet in front of you so that your neck stays in a neutral position. Hold this position for several seconds before gently lowering yourself back down.

– Position yourself on your hands and knees. Begin by keeping your spine in a neutral position, then slowly arch your back, pressing your belly down toward the floor; lift your head slightly as you do this. Release this position and transition into rounding your back by pulling your core muscles up and away from the floor; lower your head and draw your chin toward your chest.

– Lie on your back and lift one leg toward your chest, keeping the knee bent. The leg that is still on the floor should remain straight. Next, lace your hands around the shin of the bent leg and slowly pull that knee in toward your chest. Hold for several seconds before lowering the bent leg and straightening it onto the floor. Repeat with the opposite leg.

Additional Forms of Exercise that Can Alleviate Symptoms

In addition to stretching, there are a variety of other forms of exercise that may help take pressure off a nerve that is compressed by a herniated disc in the lower back. Restorative yoga offers a good combination of stretching, strength building, and meditative breathing. Walking, elliptical training, and swimming are low-impact exercises that provide numerous cardiovascular benefits without joint stress. Ask your doctor if any of these exercise options would be good for you, or if he or she can recommend additional forms of exercise that you can safely take part in.

Author Bio: Patrick Foote is the Director of eBusiness at Laser Spine Institute, the leader in endoscopic spine surgery. Laser Spine Institute specializes in safe and effective outpatient procedures for the treatment of herniated discs and several other spinal conditions.

Category: Medicines and Remedies
Keywords: Herniated disc