Exercises For Your Herniated Disc

When performing exercises for your herniated disc, it is important not to aggravate the problem. There are certain motions which are known to be risky. These include spine and trunk flexion. These are motions in which you bend forwards from the waist AND bend the spine forwards in a C shape at the same time. Generally, all forward bending motions, even if the back is straight, should be avoided until the later stages of rehab are reached.

What Not To Do When You Suffer From a Herniated Disc

• Avoid reaching down to your toes: you will probably bend your back without intending on it because of tightness in the area

  Read More: The 5 Laws For Safety In Exercise: Protecting Your Back, Neck And Knees

• Don't do any exercises or stretches which require you to 'tuck', where the knees are brought up to the chest.

• Avoid sit ups: this is another flexion which can cause you to unintentionally bend at the spine.

Here are safe exercises you can do to correct your herniated disc

Pelvic tilt

Standing with your feet shoulder width apart, relax your shoulders back, and contract the lower abs to rotate your pelvis forward and upward. Imagine tucking your tailbone between your legs. Hold the position for a few seconds, release and repeat. If this is too challenging, you can also do the exercise while you are lying on your side. Progress to 5-10 second holds, and then to walking while holding the tilt.

The Plank (bridged)

Lying face down on the floor, prop yourself up on your toes and forearms. Start in a bridged position if necessary, with the hips raised high. Hold for 10 seconds, relax, and repeat. Progress by lowering the hips gradually and increasing the active holding phase to 15 to 30 seconds.

Isometric Hip Flexion

Lie on your back with your knees bent at a 90 degree angle. Lift your feet off the floor while you are keeping your knees in the same position. Push your lower back into the floor (do a pelvic tilt), and brace your hands against your thighs. Keep your back stable as you push (without moving) up with your thighs into your hands. Hold the position for 5 to 10 seconds, relax and repeat. Gradually increase your active phase as you progress.

Glute Bridges

Lie on your back with your knees bent to 90 degrees to start this exercise. Keep your hands, feet and shoulders on the floor as you lift your hips off the floor, creating a straight body line from the chest to the knees. Perform reps of 2 second holds, and gradually increase to 5 and 10 second holds as you get stronger.

Hanging leg raises (*requires equipment)

Hang using elbow support on leg raise equipment which has low back support. Bring your knees up to the chest, performing as many repetitions as possible with good form. It is more important to have good form than to perform many reps!

Hip Flexor Stretch

Kneel down on your right knee, raising the right arm into the air. Contract and engage the glutes, and then gently lean forward to feel a stretch along the right thigh, and hip joint. Hold for 30- 60 seconds, then switch to the left leg.

If you can, ask your partner or a friend to "spot" for you to ensure that you maintain perfect form throughout. Your goal is to get stronger and to prevent your herniated disc from recurring, not to crank out as many reps as you can!