3 of the Best Exercises for a Slipped Disc (With FREE Exercise Sheet!)
Milton Chiropractic Clinic Cambridge・2 minutes read
To exercise with a herniated disc, warm up by walking for an hour or two before starting, then try prone prop, prone press up, and standing back bend exercises, ensuring proper form and stopping if you feel sharp pain. Repeat these exercises 5-6 times daily, adjusting intensity as needed to manage discomfort.
Insights
- Walk for an hour or two before exercising with a herniated disc to prepare your body. Prone prop and prone press up exercises are beneficial, but stop immediately if you feel sharp pain in your back or leg.
- The standing back bend exercise, when done correctly, can be a helpful variation. Start with the basic version, then progress to a more advanced one with caution. Repeat these exercises 5-6 times daily, adjusting if any pain arises.
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Recent questions
How should I exercise with a herniated disc?
Start by walking for an hour or two before doing prone prop, prone press up, and standing back bend exercises. Stop immediately if you feel sharp pain in your back or leg.
What is the prone prop exercise?
The prone prop exercise involves propping yourself up on your elbows, arching your back for 30 seconds to a minute, then lowering.
How do I perform the prone press up exercise?
Place your hands under your shoulders, push up while keeping the pelvis on the bench, and count to two as you go up and down. Ensure the pelvis stays on the bench to maintain the proper arch in the lower back.
What is the standing back bend exercise?
The standing back bend exercise involves placing hands in the small of your back, pushing forward, holding, and returning. Repeat 15 times, taking a 30-second break. For a more advanced version, lean on a stable desk with palms facing away, arching the back in a dynamic motion.
How many times should I do these exercises daily?
Aim to do the prone prop, prone press up, and standing back bend exercises 5-6 times daily, adjusting if pain occurs.
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Summary
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Exercises for Herniated Disc Relief
- To exercise with a herniated disc, avoid doing it first thing in the morning; walk for an hour or two before starting. The prone prop exercise involves propping yourself up on your elbows, arching your back for 30 seconds to a minute, then lowering. If you feel sharp pain in your back or leg, stop immediately.
- The prone press up exercise requires placing hands under shoulders, pushing up while keeping the pelvis on the bench, and counting to two as you go up and down. Ensure the pelvis stays on the bench to maintain the proper arch in the lower back.
- The standing back bend exercise, a variation of the previous two, involves placing hands in the small of your back, pushing forward, holding, and returning. Repeat 15 times, taking a 30-second break. For a more advanced version, lean on a stable desk with palms facing away, arching the back in a dynamic motion. Repeat 15 times, adjusting if pain occurs. Aim to do these exercises 5-6 times daily.
