Habilitation Exercises For A Slipped Disc: A Step-by-step Guide

Some people may take weeks to recover from a slipped disc, while some may take months for the pain to go away. In this situation, physical activity helps. Let us know in detail what kind of exercises can prove helpful in the case of slipped discs.

• Standing Extension: Doing this stretch helps in pushing the disc to a neutral position.
• Seated chair stretch: This exercise supports the back by stretching the hamstring muscles. In this way, it helps in reducing the pressure on the lower spine.
• Kneeling deep lunges: Doing this helps in stretching the hip flexors and hamstrings. This provides relief from pain in the neck or lower back.
• Neck stretch: If the herniated disc is in the cervical area of ​​the spine, then stretching the neck muscles provides relief from pressure and pain.
• Half cobra pose: This stretch helps in pushing the disc material between the intervertebral discs. This accelerates healing.
• Full cobra pose: This also gives the benefits of half cobra pose and reduces pain.
• Cat cow: This is a popular exercise for slipped discs. It helps in reducing the pressure on the herniated disc by opening the intervertebral disc space. It also improves the mobility of the spine, which helps in recovery.
• Bird dog: Doing this exercise helps in strengthening and stabilizing the lower back and deep spine muscles.
• Plank: Like the bird dog exercise, this exercise is helpful in straightening the deep spinal muscles and butt muscles and bringing them to the correct position.

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In case of slipped disc, certain postures, activities and exercises should be avoided. Exercises like spine flexion, heavy weight lifting and cycling can negatively affect slipped discs. Let us know in detail what kind of exercises need to be avoided in case of slipped discs.

• Sit ups and crunches: By moving forward in this exercise, there is a lot of pressure on the disc of the spine, which is not good at all.
• Straight leg raise: By raising the leg, there is pressure on the spinal disc. Therefore, it should not be done.
• Squat: During this exercise, the entire weight of the body falls on the lower part of the back. This can increase the pain of slipped discs.
• Standing hamstring stretch: In this stretch, the lower part of the back becomes rounded. This puts pressure on the intervertebral disc. 
• Deadlift: The heavy weight used in this exercise can put stress on the spine and disc.
• Leg press: The spine also gets rounded while doing this, which is not good for disc problems.
• Cycling: In this posture, the person needs to move forward, which is not at all good for lumbar herniated discs.

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It takes time to recover from a slipped disc. To recover, it is important to do certain stretching exercises and avoid certain exercises. In case of slip disc, exercises like cycling should be avoided because in this posture the person needs to bend forward. This can make the condition more serious.