5 Tips to Relieve Disc Herniation Back Pains

5 Tips to Relieve Disc Herniation Back Pain

These tips help you to relieve back pain from a herniated disc. Whether you’re an avid golfer or a desk jockey who sits all day long, anyone can experience disc herniation anytime. It has been reported that the risk of developing a herniated disc increases when excess weight is carried by one segment of the spine for prolonged periods.

Disc Herniation known by many as “slipped disc,” is a herniated disc that occurs when the soft inner part of the disc protrudes or moves outside of its regular shape. When we look at it, the disc tends to be oval. But what can happen with time is that a part of that oval can protrude or push out. For a lot of us, that’s perfectly fine and normal. Many of us have disc protrusion or herniation without any symptoms – back pain or nerve pain. However, a small percentage of people will experience back or nerve pain because that protrusion is already pushing on the nerves.

Causes of Disc Herniation or Slipped Disc:

  • Twisting and turning motions – this is most especially if you’re exercising with loaded weights and you twist your upper body. This can lead to an increased chance of disc herniation.
  • Lifting heavy objects over time has increased the risk of disc herniation, especially if you often carry heavy objects.
  • Weak muscles
  • Trauma or previous accidents

Frequently disc herniation is more common in older adults because of the wear and tear of the spine. herniated disc

Tips to lower the risk of Disc Herniation:

  • Careful lifting You should bend on the hips and not on your back when lifting heavy objects. You should utilize the strong muscles in your legs and glutes instead of your lower back when lifting
  • Avoid prolonged sitting – if you’re working, get up, move away from your desk, and try to move around every 30 or 45 minutes to decrease the pressure on the spine.
  • Stay active – do some back and leg strengthening exercises to keep your body healthy and strong.

5 Exercises to Relieve Pain from Herniated Disc

1. Belly Breathing

Lie on your back with your knees bent and feet flat, relaxing your neck and upper body. Place your hands to the side. Inhale by filling your stomach with air. Exhale by breathing out any tension in the muscles around your upper body and lower back. Repeat the movement. Start with 1 set of 5 repetitions.

Perform this exercise in smooth, controlled breathing. The intensity is light.

The purpose of this exercise is to relieve back pain from herniated discs and decrease the stress and muscle tension in the back.

Belly Breathing Start
Belly Breathing End 2

Belly Breathing

2. Abdominal Activation

Lie on your back with your knees bent and feet flat, relaxing your neck and upper body. Place your hands to the side. Contract your abdominal area and hold the position for 2-10 seconds. Relax your core and repeat the movement. Start with 1 set of 5 repetitions, ideally for 2-10 seconds.

Perform this exercise to relieve pain from a herniated disc in a smooth, controlled movement with a good hold at the end position. The intensity is light.

This exercise aims to help improve activation, endurance, and strength.

Abdominal Activation

Abdominal Activation

3. Cobra Pose

Lie on your stomach with your feet shoulder-width apart and maintain good alignment with your head, shoulders, hips, and legs. Rest your forehead on your hands. Contract your core. Arch your back and lift your upper body on your forearms. Hold the position for a couple of seconds. Return to the starting position and repeat the movement. Start with 1 set of 5 repetitions.

Perform this exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light.

This exercise aims to counteract disc herniation and help with mobility and movement in the low back area.

Cobra Pose Start
Cobra Pose End

Cobra Pose

4. Upward-Facing Dog

Lie on your stomach with your feet shoulder-width apart and maintain good alignment with your head, shoulders, hips, and legs. Bend your elbows and place your hands at shoulder level. Tighten your abdominal muscles. Straighten your arms to push and arch your upper body up, keeping your lower body in good alignment. Return to the starting position and repeat the movement. Start with 1 set of 5 repetitions.

Perform this exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light.

This exercise aims to counteract disc herniation and help with mobility and movement in the low back, pelvis, and mid-back area.

Upward Facing Dog Start
Upward Facing Dog End

Upward Facing Dog

5. Back Bend

Begin in an upright standing position. Place your hands on your lower back or upper pelvis area. Engage your core. Arch your back, focusing on the movement in your lower back area. Return back to the starting position and repeat the exercise. Start with 1 set of 5 repetitions.

Perform this exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light.

This exercise aims to counteract disc herniation and help with mobility and movement in the spine, pelvis, and mid-back area.

Back Bend Start Back Bend End

Back Bend

Many people suffering from disc herniation may need to exercise their back a lot, but they need help figuring out how to give it a great workout. They might try different things, such as lifting weights running, squats, and crunches. While these exercises can help you get fit and feel great, they may be better ways to treat your herniated disc.

Exercising with a herniated disc can worsen your pain, so you must be careful when working out. If you want to get the most out of your workout while taking care of your herniated disc, consider the exercises we discussed above.

The best way to relieve back pain from herniated discs is to strengthen muscles and relax the back by doing exercises correctly, according to the type of back pain you suffer.

But remember, no matter your back pain type, do not start exercising. Start with a few short sets of activity and gradually work up to more intense exercises as tolerated.

Low Back Pain Solved