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If you’re reading this, you probably have some familiarity with herniated discs. Herniated discs can be painful and sometimes even debilitating. As a healthcare professional it’s important to look at the big picture and address routines and patterns of movement throughout the day that could lead to or exacerbate a herniated disc. And a core theme to evaluate is postural patterns in standing, sitting, and daily activities.
Whether you're recovering from an injury or looking to prevent one, incorporating the right exercises into your routine can make all the difference by supporting better posture in ALL aspects of your day. And better posture throughout the day is KEY to preventing or healing a herniated disc!
First things first - it's essential to consult with your healthcare provider before beginning any exercise program, especially if you're dealing with a herniated disc. They can provide personalized advice and ensure you're on the right track.
So, let's talk about some exercises that can improve posture, help alleviate pain, and strengthen your lower back:
1 The Cat-Cow Stretch
Start on all fours, with your hands directly under your shoulders and knees under your hips. Gently arch your back upwards like a cat, and then let your belly sink towards the floor, like a cow. Repeat this movement for 10-15 repetitions, focusing on the stretch and engaging your core muscles.
2 Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, pressing your lower back flat into the floor. Hold for a few seconds, then release. Repeat this movement 10-15 times, remembering to breathe deeply and engage your abdominal muscles.
3 Bird Dog
Begin on all fours, with your hands directly under your shoulders and knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward. Hold for 3 seconds, then return to the starting position. Repeat on the opposite side. Aim for 10-15 repetitions for each side, focusing on stability and balance.
4 Bridge Pose
Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold for a few seconds, then lower back down. Start with 5-10 repetitions, gradually increasing as you gain strength.
5 Modified Cobra Pose
Lie on your stomach with your hands under your shoulders. Gently lift your upper body, using your hands for support, while keeping your lower body relaxed on the floor. Hold for a few seconds, then release. Repeat this movement 10-15 times, focusing on stretching the front of your body.
Remember, these exercises should be done carefully and should never cause pain. And although these are a good start, they are simply that- a first step towards decreasing pain and improving posture. Start slowly, listen to your body, and gradually increase the intensity and duration as your strength improves.
In addition to these exercises, consider how you move during the day, and specifically how you sit. Since many of us sit for 8-10hrs (or more!) during the day, poor sitting posture can cause muscle imbalances that affect how we stand and how we move. It’s a vicious cycle and we need to start looking at all the areas that could be causing disc herniation.
If you are looking to improve posture and decrease pain while sitting, look no further than Anthros.
Anthros is the only chair in the world that is guaranteed to improve posture or your money back. The science-backed, patented design is registered with the FDA as a posture-improving chair and is proven to have the lowest pressure (most comfortable) cushion on the planet (verified by university testing).
Take the next step to reducing pain, increasing comfort, and maximizing performance!
1. Ghauri, Majid. “8 Tips to Avoid a Herniated Disc: Minimizing the Risks.” Spine and Pain Clinics of North America, 15 June 2022, www.sapnamed.com/blog/8-tips-to-avoid-a-herniated-disc-minimizing-the-risks/#:~:text=It%20is%20important%20to%20do,or%20back%2C%20walking%20and%20cycling. Accessed 30 Aug. 2023.
2. Lovell, Kristen, and Lali Sekhon. “Exercises and Stretches for Herniated Disc Pain - Healthcentral.” Exercises and Stretches for Herniated Disc Pain, HealthCentral, 1 June 2021, www.healthcentral.com/condition/herniated-disc/exercises-stretches-herniated-disc-pain.
So, incorporating low-impact activities like swimming and walking into your routine can also provide benefits for your lower back. Don't forget to warm up before exercising and cool down afterward to prevent muscle stiffness.
3. Always prioritize rest and recovery. Your body needs time to heal and rebuild, so don't push yourself too hard. Patience and consistency will be your best friends on this journey.
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