Back injuries are very common, and while a herniated disc may seem like a mundane injury, the level of pain and discomfort it may cause is often quite severe. While medication, chiropractic care and other resources may all play an important role in your pain management strategy, simple stretched and basic exercises could be a more effective tool than you might have thought possible. Learning more about the best pain management exercises for a herniated disc is often the first step towards finding the relief you seek.

Standing Extensions

While many yoga positions can be very effective at reducing the pain and discomfort caused by a slipped or herniated disc, floor and mat exercises may not always be appropriate for every situation. Standing extensions may be performed more easily and are often an ideal stretch for the office, car or other situations where prolonged sitting may be causing you problems. Flexing the spine and working the vertebrata through their full range of motion is also an ideal early-morning stretch, one that may help by providing relief from back pain throughout the day.

Prone Lumbar Extensions

A prone lumbar extension is a stretch that targets the lumbar region of the back. While this exercise is typically no more difficult than other basic yoga stretches and recovery positions, the pain of a herniated disc or other lower-back injury can make it far more difficult. Starting slow and concentrating on improving this stretch incremental over time is often the best approach to take following a disc injury.

Spiral Decompression

Stretching exercises are able to help by alleviating the pressure that is being placed on the injured disc, surrounding muscles and connective tissues. Basic yoga stretches like child’s pose or corpse position can help to provide a measure of immediate relief. Other exercises, like crunches, sit-ups and other core exercises can help to strengthen the muscles that support the spine and may help to provide greater long-term relief. Always check with pain management doctors before beginning any exercise program following an injury, especially one that involves the spine. Exercises alone won’t cure your hernia, but you can create a specialized plan to manage your pain.

Creating the Right Stretching Routine

Every injury is different and finding ways to reduce pain and improve comfort often involves a little trial-and-error. The most important concern when stretching to relieve back pain is minimizing the risk of further injury. Speaking with a doctor, working with a rehab specialist or seeking help from a yoga instructor can all help to ensure that you are able to get the most out of your stretching routine.

About the author

Kara Masterson

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