Contents

  • Neck Exercises
  • Waist Exercises
  • Leg Exercises
  • Back Exercises

Herniated discs due to pressure on the spine can make life difficult for people and reduce their quality of life. Herniated disc has risk factors such as age, gender, smoking, and weight lifting.

However, low-intensity exercises, stretching movements, and regular walks can help relieve this herniated disc and the pain it causes.

Moreover, herniated disc exercises can also improve spine health and support neck and back flexibility.

Exercises for herniated disc can help control your pain, speed up your recovery process, and prevent the herniated disc from recurring or the problems from progressing.

Hernia can cause discomfort not only in the waist but also in the neck, arms and back, so exercises help eliminate these problems.

Neck Exercises 

  • Sit on a chair with your back straight and move your chin towards your chest. Lower your chin (as if removing your chin) until you feel tension in the back of your neck, and then move it in the opposite direction to a neutral position. Do this movement 10-15 repetitions, 2 times a day.
  • Tilt your head first to the left (move your left ear towards your left shoulder) and then to the right (move your right ear towards your right shoulder). Do this exercise for 10-15 repetitions twice a day. However, be careful to move your head gently and avoid sudden movements.

Waist Exercises

  • Stand upright, spread your legs shoulder-distance apart and place your hands on your hips. Move your back back and forward at the pain threshold. Stay in each position for 2-3 seconds and repeat this movement 10 times. In this way, the pressure on your herniated disc will decrease and your flexibility will increase.
  • Lie face down on the floor and place your elbows on the floor. Push back by arching your back. After standing in this position for 30 seconds, lower your head to the floor and relax your back. Repeat this movement 5-10 times, twice a day.
  • For this exercise, known as cobra pose, lie face down on the floor and lift your upper body by placing your hands on the floor. Hold the position for 10 seconds until you feel tension in your back. Then lower your upper body back to the floor and repeat this movement 5-10 times.

Leg Exercises 

  • Sit on a chair with one foot flat on the floor and the other leg extended forward. Make sure your back is in an upright position.
  •  Lean forward until there is a stretch behind your upper legs and hold this position for 15-20 seconds, switch legs and repeat the same movement.
  • Lie on your back on the floor and bend one leg at 90 degrees, put a towel on the foot of your other leg and lift your leg up (to the knee level of your bent leg) by holding both ends of the towel. You will feel tension in your leg muscles. Hold up for 15-30 seconds and switch legs.

Back Exercises 

  • Lie on your back and bend both legs (pulling them from your knees with your hands) and lift them towards your chest, while simultaneously lifting your head off the floor and bringing them closer to your knees. You will feel relief on your aching back.
  • Lie on your back with your knees bent and your feet on the floor. Place both hands behind one knee and pull it towards your chest. Then switch legs and repeat in several sets.

This information is not intended to direct people to diagnosis and treatment. Do not carry out all your diagnosis and treatment procedures without consulting your doctor.

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