Top 3 Exercises For Herniated Discs

Top 3 Exercises For Herniated Discs


A great exercise for disc herniation especially
if the person has symptoms down the leg is a prone prop. A prone prop is laying on
your stomach propped up on the elbows. We hold this position in the clinic for 2 minutes.
Pretty simple. If this is too difficult and it is too much extension, too much bending backward,
here is what we can do. Same idea here. We are propping up on a pillow. We are
not neutral. We are slightly beyond that. Same idea. What we are doing is we are compressing
the disc moving it forward away from the nerve relieving the symptoms down
the leg. Normally what will happen is if the person has symptoms into their lower leg and
it moves forward in this direction, that is called centralization. That is exactly what
we are looking for. The next exercise is the prone press up. It
is a press up from the stomach position. You are going to start right here. Keep your
waist and legs flat on the table. You are going to press up here, Becca. Hold that for
a second or two and them back down. In our clinic, we hold it at the top for 5 seconds
and go up to 20 repetitions. We do it 20 times. The modification for somebody who can’t
go back that far. Start right here and press up halfway then back down. You can do
it like that or you can put your hands forward and press up. Same idea just limiting
the range of motion. But as you are doing this, if it is the right exercise for
you and you have symptoms in your leg, you should feel it moving towards your back. When
you don’t have symptoms in your leg and they are only your back, you are doing
the right thing. For people who work all day long and they
have a disc herniation, this is a great exercise that they can do throughout the day.
What you are going to do is you are going to stand like this with your hands on
the low back, bend back and back up. The modification is you can put your hands on
the wall and do the same exact thing. Your hands would be on the wall like this, doing
the same exact thing. Take your belly button towards the wall.