If you have recurring back pain you may have a herniated disc without even realising it.
A herniated disc which is also referred to as a slipped or bulging disc can be an excruciatingly painful encounter that is quite common in early and middle aged adults.
It usually occurs when the spine experiences significant amounts of pressure.
People that suffer from this problem are usually not aware, however it is important to know the symptoms which include the following;
– Leg and arm pain
– General body weakness
– Tingling feeling or numbness as a result of nerves being affected
– Pain that shoots down the buttocks into the thighs
– Excruciating pain when you stand
– You notice that the pain subsides when you lie down
Your spine consists of bony vertebrae that is divided by discs that help to ensure that the vertebrae is in its proper place.
Herniated disc can occur when a disc ruptures, this leads to the disc leaking and irritating nerves that are nearby.
An injury like this is common when you try to lift, bend, twist and pull objects. There are some exercises you can engage in to help relieve you from the pain and weakness you experience.
Here are some exercises you can try out today.
1. The Neck Extension
– Lie flat on your back on a bed or table.
– Let your neck be in line with the edge of the bed.
– Then gently lower your head backwards and let it hang.
– Keep this posture for about 60 seconds, then relax for another minute.
– Repeat this exercise about 5 to 15 times.
2. The Chin Tuck
Also known as neck retraction exercise and you can do it by;
– Lie flat on your back on a bed, let your hands be by your side.
– Let your chin be tucked on your chest.
– Keep this posture for 5 to 10 seconds.
– Try it out for about 15 to 20 times.
3. The Shoulder Retraction
– Stand or sit placing your back on a wall and your arms by your side.
– Try and bend your elbows at a 90 degree angle.
– Let your shoulders drop down and to the back, let your arms push backwards towards the wall.
– You should ensure that your shoulder blades come together.
4. The Isometric Hold Exercise
– You should sit-up tall and relax your shoulders, then place one hand on your forehead.
– Then press your hand on your head without moving your head.
– Keep this posture for 5 to 15 seconds, then repeat the exercise 15 times.
5. The Lateral Bend Exercise
– Sit-up tall and have your shoulders relaxed.
– Tilt your head to a side and try to get your ear to touch your shoulder.
– Keep the posture for a period of 30 seconds.
– Then take a break and repeat the exercise for 3 to 5 times daily.
6. The Scalene Stretch
– Sit-up tall with your shoulders relaxed, then put a hand on the back of your head.
– Tilt your head as if you are looking at your armpit and at a 45 degree angle.
– Keep this posture for about 30 seconds.
– Take a break and repeat for 3 to 5 times daily.
7. The Neck Rotation Exercise
– Try and sit-up tall and have your shoulders relaxed.
– Try and turn your head to a side, try not to over extend your head to the back.
– Gently turn your head to the opposite side.
– Keep the posture for 30 seconds then repeat the exercise for 3 to 5 times daily.
Here Are Some Herniated Disc Exercises That Are Meant For Your Back
1. Face Down Exercise
– Get up early in the morning and lie face down on your bed.
– Let your head be tucked in.
– The curve in your lower spine will be increased and you will be relieved of the pain you feel.
2. Yoga Sphinx Pose
– Start by lying in the prone position.
– Use your elbows to push yourself.
– Keep the posture for 1 to 2 seconds then repeat the exercise for 6 to 7 times.
– Repeat the exercise every couple of hour in the day.
3. Try The Yoga Cobras
– Keep your hands underneath your shoulders while you are in a prone position.
– Keep your legs apart and press up till your lower back prevents you from continuing or once your elbows straighten out.
– Keep it for 1 to 2 seconds, then repeat the exercise for 6 to 8 times.
– Try this exercise every two hours during the day.
4. The Standing Extension Exercise
– Get up straight, then place your hands on your hips and let your fingers face down.
– Let your hands be pushed in and arching your back in the process.
– Ensure that you do not do this exercise with your lower back.
– Keep the posture for 1 to 2 seconds then repeat for about 6 to 8 times.
– Try the exercise every couple of hours daily.
5. Try The Cat-Cow Exercise
– Get on all-fours with your shoulders wide apart as well as your hips and legs also wide apart.
– Let your stomach hang down while your back is curved.
– You then exhale and arch your back and bend your neck to the back.
6. The Curl Up Exercise
– Get on your back and let one leg be straight and the other leg bent your foot flat on the ground.
– Get support by putting an arm underneath the arch of your back.
– Let your other hand give your head support.
– Lower your back and get your shoulders from off the floor.
– Try this exercise 10 times during the day.
Source: Family Life Goals