Stretching techniques and gentle exercises to aid in relieving pain from herniated discs.

Did you know that as much as 80% of Americans suffer from lower back pain? Take into consideration the number of people who have herniated discs from a variety of causes and we have a widespread problem.

A herniated disc refers to a problem with one of the rubbery cushions, or discs, that are located between the individual vertebrae that stack together to make your spinal column. A herniated disc occurs when the jelly-like center, otherwise known as the nucleus, pushes out through a tear. These tears can occupy any part of the spine; lumbar, thoracic, cervical, and can result in pain, numbness, or weakness in an arm or leg.

Here are some gentle exercises and stretches that work to increase flexibility in the spine, neck and back that you can pair together to help provide some relief from the pain and pressure caused by herniated discs.

Stretches

1. Neck Stretches to be done seated or standing

2. Hamstring Stretch

3. Cat-Cow Stretch

4. Curl into a tight ball

5. Knee to chest stretch

6. Figure 4

Strength Exercises

1. Standing obliques

2. Donkey kicks

4. Bird dog

5. Dead bug

6. Glute bridges

***Feel free to repeat these strength exercises 2-3 rounds through!