Herniated Disc Exercises & Stretches - Ask Doctor Jo
AskDoctorJo・3 minutes read
Engage in specific exercises like the prone prop, prone push up, bridge, and figure 4 stretch to address a herniated disc by targeting extension and progressively increasing duration. Consult a healthcare professional for personalized guidance on proper form and technique to minimize strain and maximize effectiveness.
Insights
- Performing extension exercises like the prone prop, prone push up, bridge, and figure 4 stretch can help address discomfort from a herniated disc by pushing the disc back in gradually with proper form and technique.
- It is crucial to seek guidance from a healthcare professional for personalized advice and adjustments when engaging in exercises to alleviate a herniated disc, ensuring a balanced muscle engagement by alternating sides during the figure 4 stretch.
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Recent questions
How can I address a herniated disc?
To address a herniated disc, engage in specific exercises like the prone prop, prone push up, bridge, and figure 4 stretch. These exercises target extension to push the disc back in, gradually increasing duration and repetitions. Ensure proper form and consult a healthcare professional for personalized guidance.
What is a prone prop exercise?
The prone prop exercise involves lying flat on your stomach and coming up on your elbows for 30 seconds, repeating 3 times. This exercise helps address a herniated disc by pushing the disc back in and strengthening the back muscles.
How do I perform a prone push up?
To perform a prone push up, maintain flat hips while coming up on your arms, gradually increasing duration up to a minute. This exercise targets extension to alleviate discomfort from a herniated disc and should be done with proper form to avoid strain.
What is a bridge exercise for a herniated disc?
The bridge exercise involves lifting one segment of your back at a time, pausing at the top for 3 seconds, and slowly lowering down, starting with 10 repetitions. This exercise helps push the disc back in and strengthens the back muscles to alleviate discomfort.
How do I do a figure 4 stretch?
To perform a figure 4 stretch, cross your leg over and pull up underneath for a 30-second stretch on each side. This stretch targets the hips and lower back, aiding in the alleviation of discomfort from a herniated disc. Alternate sides to balance muscle engagement and consult a healthcare professional for personalized guidance.
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Summary
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Exercises to Treat Herniated Discs
- To address a herniated disc, perform extension exercises to push the disc back in. Begin with a prone prop, lying flat on your stomach and coming up on your elbows for 30 seconds, repeating 3 times. Progress to a prone push up, maintaining flat hips while coming up on your arms, gradually increasing duration up to a minute. Transition to a bridge exercise on your back, lifting one segment of your back at a time, pausing at the top for 3 seconds, and slowly lowering down, starting with 10 repetitions. Conclude with a figure 4 stretch, crossing your leg over and pulling up underneath for a 30-second stretch on each side.
- For a herniated disc, engage in specific exercises like the prone prop, prone push up, bridge, and figure 4 stretch to alleviate discomfort. These exercises target extension to push the disc back in, with a focus on gradual progression in duration and repetitions. Ensure proper form and technique to maximize effectiveness and minimize strain, alternating sides for the figure 4 stretch to balance muscle engagement. Remember to consult a healthcare professional for personalized guidance and adjustments.
