Pain

Exercises For Herniated Disc

Written by Stacey Mullis, OTR/L, ATP, NPI-CPS | Feb 11, 2025 3:54:02 PM

A herniated disc can be a real pain — literally! If you’ve been diagnosed with this condition, you’re likely familiar with the discomfort it can bring, from sharp pain to tingling sensations and even muscle weakness. But don’t worry, there’s good news: the right exercises, coupled with mindful posture habits, can help relieve symptoms and improve your overall spinal health.

ANTHROS BLOG

Feb. 11, 2025

Exercises for
Herniated Disc:

Finding Relief and Building Resilience

A herniated disc can be a real pain — literally! If you’ve been diagnosed with this condition, you’re likely familiar with the discomfort it can bring, from sharp pain to tingling sensations and even muscle weakness.

But don’t worry, there’s good news: the right exercises, coupled with mindful posture habits, can help relieve symptoms and improve your overall spinal health.

What Is a Herniated Disc?

Between each bone in your spine (vertebrae) lies a soft, gel-like cushion known as an intervertebral disc.

These discs act as shock absorbers, allowing flexibility and protecting your spine during daily activities.

When a disc becomes damaged — often from wear and tear or sudden injury — the inner gel can push through the outer layer, leading to what we call a herniated disc.

This condition can irritate nearby nerves, resulting in pain, numbness, or weakness, typically in your back, legs, or arms.

How Exercise Can Help

When you’re dealing with a herniated disc, movement might seem counterintuitive. However, targeted exercises can:

  • Reduce pain and inflammation: By encouraging blood flow and nutrient delivery to the injured area.
  • Support recovery: By strengthening the muscles around your spine, providing better support.
  • Improve mobility: By gently stretching tight muscles and reducing stiffness.
  • Prevent future issues: By building muscle balance and enhancing spinal stability.

**Always consult your healthcare provider or physical therapist before starting a new exercise routine, especially with a herniated disc.

They can guide you toward safe and effective movements for your specific situation.

Building Muscle Balance

Muscle imbalances often contribute to spinal issues, so it’s essential to strengthen not just your core but also your back, hips, and glutes.

Incorporate strength training exercises like planks, bird-dogs, and glute bridges to ensure all your muscles work together the way they were meant to.

Recovering from a herniated disc takes time, patience, and consistent effort. By incorporating gentle exercises, practicing good posture, and addressing muscle imbalances, you can alleviate symptoms and set the foundation for a healthier spine.

Remember to listen to your body and avoid movements that cause pain.

As always, consult a medical professional before starting any new exercise routine. Here’s to moving better, feeling stronger, and enjoying a life with less pain!
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