Gentle exercises, stretches, and physical activity can significantly relieve slipped disc pain and aid in recovery. Common exercises for slipped disc treatment include neck, back, and hamstring stretches, which improve flexibility and may help prevent recurrence. Though surgery is rarely needed, physical therapy is often recommended to manage symptoms and strengthen the surrounding muscles.
While healing can take weeks to months, it’s essential to start slowly and gauge your body’s response to each exercise. Avoid prolonged sitting or lying down, as movement can promote faster healing and maintain overall health. Stop immediately if pain increases or shifts to a new area.
Exercise to Relieve Slip Disc Pain
When asked to surgeons about how to get a slipped disc back in place, these are some of the exercises that doctors suggest to relieve the pain are:
- Knee to Chest Stretches
The Knee-to-Chest stretch is an effective exercise to relieve tension in the back and stretch muscles along the sides of the body. Begin by lying flat on your back with your knees bent, ensuring you’re comfortable and supported. Slowly bring one knee toward your chest, gently holding it with both hands. Pull the knee until you feel a light stretch in your lower back. Hold this position for a count of five, focusing on your breath and allowing your muscles to relax. After holding the stretch, release your knee and return to the starting position. Repeat the process with the other knee, alternating legs to maintain balance. Aim to repeat this stretch 5 to 10 times on each side, moving slowly and carefully to avoid strain. This slip disc exercise can help improve flexibility, reduce tension, and support recovery from a herniated disk when done consistently.
- Neck Stretches
Neck stretches can relieve pressure and are the best disc problem exercise associated with a herniated disk in the cervical spine. Begin by sitting upright in a supportive chair with your back straight. Slowly tilt your head forward, angling your chin toward your chest, and hold this position for a count of five. This movement stretches the muscles at the back of your neck, helping to ease tension. Gently raise your head back to an upright position, ensuring you don’t strain. Next, lower your left ear toward your left shoulder without twisting your neck; hold for five seconds, feeling a mild stretch along the side of your neck. Return to a neutral position and repeat this movement on your right side, holding for five seconds. Repeat this entire sequence 5 to 10 times, ideally 2 to 3 times daily. These stretches can reduce stiffness and alleviate pain when performed regularly and gently.
- Kneeling Deep Lunges
Kneeling deep lunges is beneficial for stretching the hip flexors, which can relieve tension in the lower back and improve flexibility, especially helpful for those with a herniated disk. To begin, kneel on a soft surface with one leg forward, ensuring the knee forms a 90-degree angle, and the other knee is on the ground for support. Shift your weight forward slowly, lowering your hips toward the floor until you feel a gentle stretch in the hip of the leg that remains kneeling. Maintain an upright posture, keeping your back straight, and hold the position for a count of five to ten seconds. To intensify the stretch slightly, tuck your pelvis under while pressing gently into the forward heel. Carefully return to the starting position and switch legs, repeating the stretch on the other side. Aim to do 5 to 10 lunges per side, moving smoothly and avoiding any sudden shifts to prevent strain.
- Press up Back Extensions
Press up back extensions are an effective herniated disc physical exercise to relieve lower back pressure and improve spinal flexibility, especially for those with a herniated disk. Start by lying face down on a mat, with your legs extended and arms positioned beneath your shoulders, similar to a push-up stance. Keep your lower body relaxed and slowly press into your hands, gently lifting your upper body off the mat. Extend your arms to a comfortable height without straining your back, allowing your lower spine to arch slightly. Hold this position for five seconds, breathing deeply and focusing on relaxing your lower back muscles. Gradually lower yourself back to the starting position, moving slowly to prevent any sudden strain. Aim to repeat this motion 5 to 10 times, increasing repetitions gradually as your back becomes more flexible. Regular practice of press-up back extensions can help relieve pain, reduce stiffness, and promote healing in the lumbar region.
- Seated Chair Stretch
The seated chair stretch is a gentle exercise to relieve slip disc problems like lower back and hip tension, beneficial for those with a herniated disk. Begin by sitting in a sturdy chair with your feet flat on the floor, hip-width apart, and your back straight. Slowly lean forward from your hips, reaching down toward the floor or toward your ankles, allowing your back and shoulders to relax. Keep your head aligned with your spine, avoiding any excessive rounding of your back. Hold this position for a count of five to ten seconds, breathing deeply to release tension in your lower back and hips. Gradually return to the seated position by rolling your spine up slowly. For added benefit, you can hold onto your thighs for support as you sit up. Repeat this stretch 5 to 10 times, ensuring you move slowly and mindfully to avoid strain. Regular practice helps increase flexibility and alleviate discomfort.
- Cat-Cow
The Cat-Cow stretch is a gentle and effective exercise to relieve tension in the spine and the best sitting position for herniated discs. Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees directly under your hips. Begin by moving into the “Cat” pose: slowly round your back toward the ceiling, tucking your chin toward your chest, and engaging your core. Hold this position for a few seconds, feeling the stretch along your spine. Transition smoothly into the “Cow” pose by arching your back, lifting your head and tailbone toward the ceiling, and allowing your belly to move toward the floor. Hold for a few seconds to stretch your spine and lower back. Repeat this fluid motion 10 to 15 times, synchronizing with your breath. Cat-Cow gently improves spinal flexibility, eases tension, and promotes better posture when practiced regularly.
Conclusion
Incorporating gentle exercises like these can significantly relieve slipped disc pain and promote healing. Regular practice improves flexibility, strengthens supporting muscles, and reduces tension, helping to manage symptoms effectively. Always start gradually, listening to your body, and consult a professional if discomfort persists to ensure a safe recovery.
For those seeking expert care for slipped disc treatment, Dr. Manohar Kanwaria is a trusted specialist known for his comprehensive, patient-centered approach. Patients under his care benefit from enhanced mobility, reduced pain, and improved quality of life, making Dr. Kanwaria an excellent choice for anyone seeking expert spinal care.
