Orders ship same day if placed before 4pm EST

Safe Exercises & Stretches for Herniated Disc

by Jessica Hegg October 16, 2019 0 Comments

Herniated disc exercise

Performing the right exercises and stretches for a herniated disc is an effective way to find relief and reduce lower back pain without surgery. To start, learning movements that appropriately target the location of your disc herniation is key. Work with your doctor to properly identify where your herniated disc is located, then use these exercises and stretches to build a daily routine suited for you.

    Is it ok to Exercise with a Herniated Disc?

    When combined with physical therapy and other treatments, back exercises are cost effective and can be an important part of the recovery process. While it may be tempting to lie in bed after a back injury, staying immobile could actually slow recovery and harm the back over the long-term. Choosing the right selection of stretches and exercises will build muscles around the vertebrae, increasing stability and flexibility.

    Choosing Appropriate Exercises

    The best exercise for slipped or herniated disc pain typically focus on back extension and decompression; however, depending on where your injury is located, the most appropriate exercises and stretches for treatment vary. The most common herniated disc injuries occur in either the low back or neck.

        Other Safe Exercises

        Low-impact activities are the best option when exercising with a herniated or bulging disc. Often, gentle stretches that bend the spine backward are recommended, as they can realign the vertebrae. Here are a few different approaches to help herniated disc recovery:

        • Core exercises can also help strengthen and stabilize back muscles surrounding the spine. When exercising with an existing injury, it’s best to start slow and increase intensity gradually.
        • Yoga can be an effective solution for herniated disc recovery, as its gentle movements combined with controlled breathing can help reduce muscle tension in the back. Many yoga poses will develop back and stomach muscles, helping to support the spine.
          • Maintaining cardiovascular health with a herniated disc means finding low-impact exercises that won’t place strain on the back.
            • Biking
            • Swimming
            • Elliptical machines
            • Walking are all good options

          Unsafe Exercises for Herniated Disc

          It is important to avoid exercises that place strain on the lower back, like those with twisting motion or that include heavy lifting. Exercises that involve jumping, running, or involve sharp movements can slow the recovery process. While a slight burning sensation during exercise is normal, stop immediately if you feel a sharp upper back or neck pain.

            Exercising Precautions

            Seek medical advice from your doctor and physical therapist before starting exercises for a herniated lumbar disc. When used properly, the best exercises and stretches can help strengthen the back and ease slipped disc recovery. For the best results, try them alongside a range of treatment options that include some of the following:

              SHOP HERNIATED DISC PRODUCTS
              Jessica Hegg
              Jessica Hegg

              Jessica Hegg is the content manager and at ViveHealth.com. With vast product knowledge and understanding of individual needs, she aims to share valuable information on making smart buying choices, overcoming obstacles and overall improving the quality of life for others. Avid gym-rat and nutrition enthusiast, she’s interested in all things related to staying active and living healthy lifestyle.



              Also in Resources

              Frozen Shoulder Exercises to Stop Freezing
              Frozen Shoulder Exercises to Stop Freezing

              by Jaydee Vykoukal, PT, DPT November 24, 2020 0 Comments

              If you’re suffering from a frozen shoulder, or adhesive capsulitis, it’s important to find a balance between resting and frozen shoulder exercises. While too much rest can make the shoulder even more stiff, there is also a risk of aggravating your pain and adhesions with doing too much. Keep reading to learn more about appropriate exercises for frozen shoulder pain.
              Read More
              Frozen Shoulder Stretches that Thaw
              Frozen Shoulder Stretches that Thaw

              by Jaydee Vykoukal, PT, DPT November 24, 2020 0 Comments

              A frozen shoulder, or adhesive capsulitis, can severely limit your normal daily function and range of motion. It can leave you with persistent shoulder pain or have you avoiding certain movements during daily activities. Try these frozen shoulder stretches to loosen tissues in the affected shoulder and relieve pain.
              Read More
              Go-To Options for Frozen Shoulder Treatment
              Go-To Options for Frozen Shoulder Treatment

              by Patty Weasler, RN November 24, 2020 0 Comments

              Frozen shoulder, medically known as adhesive capsulitis, is a debilitating condition that can affect anyone but is typically present more often in women than men, and is seen more frequently in those who are 50 to 60 years old. The first step in frozen shoulder treatment is often pain management followed by improving mobility. Try these simple treatments at home or with your physical therapist.
              Read More
              What is Frozen Shoulder?
              What is Frozen Shoulder?

              by Jaydee Vykoukal, PT, DPT November 24, 2020 0 Comments

              What is a frozen shoulder ? About 2% of the general population suffers from a frozen shoulder . It is most common in people aged 40 to 60. This condition occurs when the soft tissue around your shoulder becomes inflamed ( usually from a shoulder injury ) and then becomes progressively immoblile with time . It is important to catch any problems early to avoid long-term issues. How do you get a frozen shoulder ? Read on to learn the answer, along with effective treatment options to help you heal. 
              Read More