Information on exercises for herniated disc in the lower back

Information about exercises for herniated disc in the lower back

A herniated disc occurs when the intervertebral disc in the lower back protrudes and compresses the nerve.
It can cause pain and discomfort.
However, you can alleviate symptoms and maintain back health through exercises for herniated discs.

1. Cobra Pose (Cobra Stretch)

Exercises for herniated discs help extend the spine, improve lower back flexibility, and reduce disc pressure.

• Method
  
  1. Place your elbows below your shoulders while lying face down on the floor.
  2. Slowly extend your arms and lift your upper body.
  3. Lift only as much as possible while being careful not to strain your back.
  4. Hold for 15-30 seconds and then slowly lower down.
     
     

2. Knee-to-Chest Stretch

Exercises for herniated discs help relax the lower back muscles and reduce disc pressure.

• Method:
  
  1. Lie on the floor and pull one knee toward your chest.
  2. Place the other leg comfortably on the floor.
  3. Maintain for 20-30 seconds and repeat on the opposite side.

3. Cat-Cow Stretch

This exercise increases spinal flexibility and relieves tense lower back muscles.

• Method:
  
  1. Starting in a four-legged kneeling position.
  2. Inhale and arch your back, lifting your head (Cow pose).
  3. Breathe out while rounding your back and lowering your head (cat pose).
  4. Repeat this movement 10-15 times.

4. Bridge Exercise
This exercise helps strengthen the lower back and hip muscles, aiding in the prevention of recurrent lumbar disc herniation.

• Method:
  1. Lie on the floor, bend your knees, and keep your feet on the ground.
  2. Lift your hips to form a straight line from your shoulders to your knees.
  3. Hold for 5-10 seconds, then slowly lower down.
  4. Repeat 10 to 15 times.

I highly recommend everyone to try lumbar disc exercises!