If you have been diagnosed with a herniated disc, it is no excuse for you to start leading a sedentary lifestyle. A herniated disc is normally caused due to a ruptured disc or when the disc slips from its position. You will feel back pain, weakness in your legs, numbness and neck pain. However, you can still keep your body active and make your limbs more flexible with the right exercises.
Which Exercises to do?
The best exercises you can do to treat and prevent herniated disc are the Backrack exercises. It’s a specially designed program of exercises that you can perform using the Backrack device. Backrack is a medical CE marked device that mirrors the natural curvature of the spine so using this device helps you decompress your spine naturally at home. Backrack works on the whole spine and helps you treat 98% of all back pains without using any painkiller or steroids. Other than Backrack, the following are a few general exercises that you can perform to manage your back pain caused by a herniated disc:
- Hamstring stretches
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. If you feel pain while doing any of the exercises, stop doing them immediately.
Benefits of Exercise
There are many inherent benefits of these exercises. 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.
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 Neck
Neck pain is common in people with a herniated disc. You can do neck exercising sitting in a chair or bed. First of all, 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.
Staying Active during Recovery
With back pain, you will be tempted to stay in bed but 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.
Author: Spinal Backrack