How to Stay Active with a Herniated Disc

If you have been diagnosed with a herniated disc, it is not necessary, or even recommended for you to start leading a sedentary lifestyle. A herniated disc (also known as a slipped disc) is normally caused due to a rupture that develops in the outer layer of the spinal disc, causing its inner content to slip out of position.

You may feel back pain, weakness in your legs, numbness and even neck pain, if the affected disc if you have a cervical herniated disc.

However, despite these herniated disc symptoms, you can still keep your body active and make your limbs more flexible with the right exercises.

Which Exercises Should You Do?

The best exercises you can do to treat and prevent a disc herniation are the Backrack exercises. It’s a specially designed programme of exercises that you can perform using the Backrack device

Backrack Spinal Decompression Device

The Backrack is a patented orthopaedic device that safely and effectively decompresses your spine, providing long-term relief and prevention from back pain caused by disc problems, such as disc herniation, degeneration, or even bulging disc. Given its design, it targets the entire length of the spine, ensuring all problem areas are relieved from pain. It is 100% natural, comfortable, and free from side-effects. Thousands of people already live pain-free thanks to it, so why not be one of them?

It mirrors the natural curvature of the spine, so using this device helps you decompress your spine naturally at home. The Backrack works on the whole spine and helps you treat 98% of all back pains without using any painkiller or steroids, providing long-term pain relief.

Other Exercises for Disc Pain

Other than Backrack, there are other safe exercise you can perform. For example, try one or more of the following 4 exercises to manage your back pain caused by a herniated disk:

  • Cycling.
  • Walking.
  • Yoga.
  • Stretches of your back, neck, legs, and arms.

When you are doing these exercises, make sure that you do them in a controlled manner so that you do not do any sudden, jerking movements, and try to keep a neutral spine position. If you feel pain while doing any of the exercises, stop doing them immediately.

The key to staying active with an intervertebral disc injury is to not push yourself too hard, and avoid activities that strain your back further, such as lifting weights.

Benefits of Exercise

There are many inherent benefits of these exercises and stretches. Of course, the most important part is that they help you in staying active even though you have a herniated disc, but they also have some other benefits, such as:

1) Improved Flexibility

If you are suffering from back pain, it is likely that your physical activity has decreased. This leaves you at more risk of future injury. Exercise allows your body to retain its flexibility so that you can have a better range of motion and you stay safe from future injury.

2) Bone Strengthening

These exercises also keep your bones strong so that there is no risk of future disc rupturing. So, it is important that you keep exercising, instead of staying in bed the whole day.

3) Spinal Nourishment

Exercises and stretches are great for your spinal health. When you exercise, blood circulation to your spine is improved and this ensures that enough nutrients are being supplied to the soft tissues. As a result of that, your spinal structures stay safe from any injury in the future.

Exercises for the Neck

Neck pain is common in people with a herniated disc when it occurs in the cervical spine. You can do neck exercising sitting in a chair or bed. First, sit upright and move your chin towards your chest.

Stretch your neck and take it down to your right shoulder. Your right ear should be facing the shoulder. Do the same on the other side. Repeat this a few times. You will start feeling relief after some time. Do not overdo this and if you feel any pain, stop doing the exercises for some time.

Exercises for the Lower Back

A lumbar herniated disc can lead to pain along the lumbar spine (lower back pain), and can lead to other spinal problems, such as sciatica. To find out what stretches work for the lower spine, take a look at this guide.

Staying Active during Recovery

With back pain, you will be tempted to stay in bed, but try to make a routine for yourself. Try to exercise or do stretches sitting in your spot so that you do not have to get prepared for an exercise particularly.

If you are not motivated enough, cycle or walk with a friend. It is essential that you exercise and stay active. Otherwise, not only will you recover slowly but your chances of future injury will also get higher.

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