| Exercises for a herniated disc are an essential | | | | have to do with your exercise routine? Well, |
| part of any healing program. However, a person | | | | there are certain exercises that place your spine |
| suffering with a herniated disc needs to proceed | | | | in this position - especially certain abdominal |
| with caution when it comes to exercises, because | | | | exercises. |
| there is a good chance that you could aggravate | | | | A common exercise to work the abdominal |
| your symptoms if you don't follow some simple | | | | muscles on the sides is to do a sit up while |
| rules. | | | | twisting at the waist. Sure, this exercise will target |
| This article will discuss some specific exercises for | | | | those muscles, but you are placing a lot of strain |
| a herniated disc, as well as some simple tips and | | | | on the discs of the lower back at the same time. |
| rules you will need to follow for the best results. | | | | So, if you are suffering with a herniated disc, this |
| Before we can cover this information, we need | | | | type of exercise needs to be eliminated from |
| to briefly talk about how the spinal discs work so | | | | your routine. |
| the exercises we discuss will make sense. | | | | It's important that you review your current |
| The discs of the spine are shock absorbers that | | | | exercise routine and look for any exercises that |
| separate each set of bones in the spine. They are | | | | place your spine in this position. Avoiding them will |
| composed of a strong outer covering called the | | | | go a long way in helping your disc heal. |
| annulus, and a soft jelly center called the nucleus. | | | | Let's talk more specifically now about exercises |
| The nucleus is incredibly important for our | | | | for a herniated disc. I'll be teaching you a simple |
| discussion about exercises for a herniated disc, | | | | routine that will help you, no matter where your |
| because this is where the spinal discs store | | | | injured disc is located (in other words, you can |
| oxygen and nutrients for proper healing. | | | | use these exercises whether the problem is in |
| If you've been living with this condition for any | | | | your neck, middle back, or low back). |
| period of time, you've probably heard your doctor | | | | Before you perform any form of exercise, you |
| tell you that a herniated disc is a very difficult | | | | need to start with a warm up. There are two |
| condition to heal, and tends to be quite stubborn. | | | | simple exercises you can do that will not only help |
| This is because the discs of the spine do not | | | | you warm up, but are also incredibly beneficial for |
| have a very good blood supply going to them. | | | | a herniated disc. |
| The body normally depends on blood for | | | | The first exercise I would encourage you to do is |
| transporting oxygen and nutrients to an injured | | | | to march in place on a mini-trampoline. A |
| area for faster healing, so without normal blood | | | | mini-trampoline is just a small trampoline (usually 3 |
| flow, the injured disc has to find another way to | | | | - 4 feet wide), and can be found at a sports |
| bring oxygen and nutrients for healing. One of the | | | | store (such as Sportmart). |
| exercises we'll discuss will help with this, but for | | | | I want to be very clear that I do not want you |
| now, just realize that the nucleus of the disc is | | | | to jump on the trampoline - all you want to do is |
| going to be very important for this. | | | | stand in the center of the trampoline, keep your |
| A herniated disc occurs when the strong outer | | | | head looking straight ahead and your arms at |
| covering tears, and the jelly begins to shift into | | | | your side, and simple march in place for 5 minutes |
| the weak area of the disc. This creates a bulge, | | | | each day. |
| which will tend to apply pressure to the spinal | | | | This exercise forces your body to balance, which |
| nerves. | | | | strengthens and warms up the small muscles |
| This is actually why a herniated disc can be such a | | | | around the spine. These muscles are very |
| painful condition - the nerves of the spine control | | | | important for providing support to an injured disc, |
| everything in the body, and they are very | | | | which is why it will help with your condition. |
| sensitive to any type of pressure. This is also | | | | After you perform this exercise, I would |
| why the symptoms of a disc condition are not | | | | encourage you to do a simple exercise using a |
| usually limited to the spine - the pain and | | | | therapy ball. A therapy ball is one of those large |
| dysfunction will tend to travel because of the | | | | balls you see in health clubs or physical therapy |
| nerves involved. | | | | clinics. Simply sit on the ball, keep your head |
| Now, there's one more concept I would like to | | | | looking straight ahead and your arms to your side, |
| discuss before we talk more specifically about | | | | and gently bounce up and down for 5 minutes |
| exercises for a herniated disc. There is one | | | | each day. I want to stress that the bouncing |
| movement in particular that will make a herniated | | | | should be done gently - do not get crazy with |
| disc worse, so this motion needs to be avoided at | | | | this, or you could aggravate your condition. |
| all costs when learning and utilizing exercises for a | | | | This exercise pumps every disc in your spine, |
| herniated disc. | | | | which brings new oxygen and nutrients into the |
| The movement I'm referring to is flexion and | | | | disc for faster healing. This is the exercise I was |
| rotation at the same time. For example - if your | | | | referring to earlier when we were discussing how |
| herniated disc is in your low back, you would | | | | important the jelly in the center of the disc is. |
| never want to bend forward at the waist and | | | | Finally, let's discuss stretching and strengthening |
| twist at the same time. The same is true with | | | | exercises. Stretches should be performed every |
| the neck - you would never want to bend your | | | | day, while strengthening exercises should only be |
| head forward and rotate your head to the side at | | | | performed 3 days per week. These should |
| the same time. | | | | always be done after you have done the first 2 |
| This position is where the discs are weakest, so | | | | exercises we just discussed. |
| you need to avoid it at all costs. What does this | | | | |