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If you’re dealing with a herniated disc, you might be looking for ways to relieve the pain and avoid surgery.
Herniated disc physical exercise can be one of the most effective recovery methods, helping to strengthen your back and core muscles while reducing pressure on your spine.
In this guide, we’ll show you the best exercises for herniated discs, discuss what to avoid, and explain how Orthobiologics Associates can help with non-surgical treatments.
GET TREATMENT FOR HERNIATED DISCS
How Exercise Can Help with Herniated Discs
Exercise is one of the most powerful tools for recovering from a herniated disc or even a bulging disc.
It works by strengthening the muscles that support your spine, improving flexibility, and increasing mobility.
This, in turn, helps reduce pain by relieving the pressure on your spinal discs.
When your disc herniates, it may press on nearby nerves, causing back, leg, or arm pain.
Exercises, especially those that target your core and lower back, can improve your posture, reduce inflammation, and help you get back to your everyday activities.
But not all exercises are safe, so it’s important to follow the right guidance.
Top Herniated Disc Physical Exercises for Pain Relief
Let’s explore some of the best exercises for pain relief that are safe with a herniated disc:
Beginner Exercises for Early Recovery
If you’re just starting to manage a herniated disc, these gentle exercises are a good place to begin:
- Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles, pressing your lower back into the floor. Hold for 5 seconds, then relax. Repeat 10–15 times.
- Cat-Cow Stretch: Get on your hands and knees. Slowly arch your back upward, then dip it downward in a controlled motion. This movement stretches and releases tension in your lower back.
These beginner exercises focus on increasing mobility and relieving tension in the spine without causing additional strain.
Intermediate Exercises for Recovery
Once you feel more comfortable, you can progress to exercises that build strength and flexibility in your core and lower back:
- Partial Crunches: Lie on your back with your knees bent and arms crossed over your chest. Gently lift your shoulders off the floor while tightening your core muscles. Repeat 8–12 times.
- Seated Hamstring Stretch: Sit on the edge of a chair with one leg extended. Reach toward your toes, keeping your back straight. Hold for 10–30 seconds and switch legs.
These exercises help build core strength, which provides essential support for your spine during recovery.
Advanced Strengthening Exercises
As you continue to recover, you can incorporate strengthening exercises to prevent future injury:
- Wall Sits: Stand with your back against a wall, slowly sliding down into a sitting position with your knees bent at 90 degrees. Hold for 10 seconds, then return to standing. Repeat 8–10 times.
- Back Extensions: Lie face down with your arms at your sides. Slowly lift your head and chest off the floor using your lower back muscles. Hold for a few seconds before relaxing.
These exercises help improve back strength, which is crucial for long-term spine health.
Exercises to Avoid with a Herniated Disc
Some exercises can make your herniated disc worse, so it’s essential to avoid:
- Heavy Lifting: Lifting heavy objects puts strain on your spine and can worsen symptoms.
- Twisting Movements: Movements like twisting your torso can increase pressure on the disc, leading to further pain.
- Toe Touches and Sit-Ups: These exercises often strain your lower back, which can aggravate herniated disc symptoms.
Stick to low-impact, controlled movements to avoid worsening your condition.
Tips for Exercising with a Herniated Disc
Here are a few important things to keep in mind when exercising with a herniated disc:
- Start Slowly: Begin with easy movements and gradually increase intensity as you feel stronger.
- Focus on Form: Proper posture and form are essential to prevent injury. Make sure you perform each exercise correctly.
- Listen to Your Body: If something doesn’t feel right, stop and talk to a healthcare professional. Pain is your body’s way of telling you to slow down.
Non-Surgical Treatment Options at Orthobiologics Associates
At Orthobiologics Associates, we offer non-surgical solutions that work alongside physical exercises to help you recover from a herniated disc.
Here are some of the ways we can help:
Personalized Treatment Plans
We tailor our treatment plans to meet your specific needs.
By combining physical therapy with advanced non-surgical options, we help relieve pain and speed up recovery.
Non-Surgical Therapies for Herniated Discs
Here are some Non-surgical options for herniated discs that we offer:
- PRP Therapy (Platelet-Rich Plasma): PRP injections help your body heal naturally by reducing inflammation and promoting tissue repair. Studies are showing that PRP therapy is effective at reducing lower back pain.
- Stem Cell Therapy: Stem cells can regenerate damaged tissue, helping your body heal from within.
- Prolotherapy: This therapy strengthens the ligaments surrounding your spine, providing better support for the affected disc.
- Chiropractic Care: Chiropractic adjustments relieve nerve pressure and pain caused by a herniated disc.
Why Choose Orthobiologics Associates?
Our team is experienced in providing cutting-edge, non-surgical treatments for herniated discs.
We use the latest technology and a personalized approach to help you recover faster and get back to your everyday life.
Conclusion: Herniated Disc Physical Exercise
Physical exercise is an important part of herniated disc recovery, but it’s just one piece of the puzzle.
At Orthobiologics Associates, we offer non-surgical treatments to help you recover faster and avoid surgery.
Reach out today to learn more about how we can support your recovery.
FAQs: Herniated Disc Physical Exercise
Can I exercise with a herniated disc?
Yes, you can exercise with a herniated disc, but it’s essential to do the right type of exercises. Gentle, low-impact movements that strengthen your core and support your spine are ideal. Always consult with a healthcare professional before starting any exercise routine to make sure you’re following a safe plan tailored to your condition.
How long does it take to recover from a herniated disc?
Recovery time varies from person to person, but most people see improvement within 6 to 12 weeks. Combining physical exercise with non-surgical treatments, such as those offered at Orthobiologics Associates, can help speed up the recovery process and reduce pain.
Can herniated disc physical exercise help speed up my recovery?
Yes, physical exercise plays a crucial role in speeding up recovery from a herniated disc. By strengthening the muscles that support your spine and improving your flexibility, exercise can reduce pressure on the affected disc, relieve pain, and help prevent future injury.
What is the fastest way to heal a herniated disc?
The fastest way to heal a herniated disc involves a combination of targeted physical exercises, non-surgical treatments like PRP therapy or chiropractic care, and lifestyle adjustments. Staying active with safe, guided exercises while avoiding movements that strain your back can promote faster recovery.
What should I do if my herniated disc pain isn’t going away?
If your herniated disc pain isn’t improving, it’s important to consult with a healthcare professional. Persistent pain may require additional treatments, such as physical therapy, PRP injections, or stem cell therapy. At Orthobiologics Associates, we can assess your condition and develop a personalized treatment plan to help relieve your pain and support long-term recovery.
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