Exercises for the lumbar disk herniation strengthen the lower back muscles
and relieve the pressure on the lumbar disks. You may begin these exercises right away but do not proceed if you start feeling too much pain.
Prepare an exercise mat and a pillow for this exercise. Start by lying face down on the exercise mat for 5 minutes to check if you can tolerate the pain. If the position hurts your back too much, you can place a pillow under your stomach to help relieve your leg or back pain.
If there is no pain when you lie face down for 5 minutes without a pillow, you may continue with this exercise. Continue by lifting your back using your elbows and staying in that position for 5 minutes. Slowly go back to your starting position of laying face down on the mat.
After 1 minute, lift your back again using your elbows and slowly extend them to lift your back higher and extend your spine further. Repeat this 10 times per set and repeat each set 4 times. Rest in between for 2 to 3 minutes. Do this exercise daily until the pain becomes manageable.
*It’s normal to feel a bit of pain in your lower back for this position.
If your back pain is manageable, you may try this advanced exercise to strengthen your glute, core, and lower back muscles. Start by lying on your stomach on a mat with your palms facing down and elbows under your shoulders.
Gently lift yourself in a plank position using your core muscles in your abdomen and thighs with your toes tucked under your shins. Keep your knees extended, shoulders away from your ears (shrugging), and lower your hips in line with your shoulders. Hold this position for 5 seconds.
Lower your body by keeping the torso and legs tight as you slowly bend your elbows and lay on the floor face down. Stop this exercise if your lower back starts to hurt with this exercise and contact your doctor immediately.
Lie on your back on a mat with your knees bent and feet laying flat on the floor. Spread your feet hip-width apart, with your toes facing outwards. Use your abdominal muscles to divert the pressure to your core muscles and help straighten your back. Use this technique throughout the exercise.
Start the glute bridge position by lifting your hips using your abdominal muscles and heels to keep you stable. Inhale and slowly lower your back and hips on the mat.
Avoid hyperextending or overarching your back by pushing your hips too high. Use your abdominal muscles to control your back and hip movement throughout this exercise. Once the pain becomes manageable, you may take this exercise to the next level by extending one leg as you lift your hips.
Standing upright with one arm behind your head holding a stick. Bend your other arm behind your back to hold the stick. Move the stick up and down by bending your elbows. Hold for 5 seconds. Return to your starting position. Repeat 10 times.
Lie on your right side on a mat with your legs straight. Slowly bend your right elbow and use it to support your weight as you lift your hips upward. Keep your head in line with your spine and hips laying flat on the floor.
Divert all the pressure to your abdominal muscles to relieve the stress from your spine. Then, slowly lift your hips and knees upward at a 45-degree angle for 15 seconds. Inhale as you slowly lower your hips to the mat. Try this exercise on each side and repeat it based on the advice of your doctor.
Slowly get down on your hands and knees in a dog position. Use your core or abdominal muscles to help support your spine as you move.
Slowly raise one arm and leg on opposite sides, as if you are about to fly. Hold the raised position for 5 seconds and slowly lower your arm and leg. Repeat it 10 times on each side.
We' ve built a long standing relationship based on trust
Don’t let the radiating lower back pain limit your abilities and stop you from living your best life! Let our board-certified physiatrist help you with the best treatments for your herniated disk.
As a trusted physiatrist in Charlotte, NC, Advance Sports & Spine takes a holistic approach to diagnose and treat our patients. We offer interdisciplinary pain management therapies that are non-surgical and non-opioid treatments to treat common and advanced sports injuries.
Pain relief and improved mobility are at the center of our practice. We aim to help you heal, be free from pain, move as much as you want, and improve the overall quality of your life.
The recovery of our patients is anchored in several approaches, including the use of state-of-the-art medical equipment, the latest techniques, guided diet, and rehabilitation exercises. Our physical medicine and rehabilitation are all done in our medical practice, saving you time, effort, and money.
Our patients’ health comes first! Personalized patient care sets our practice apart. If you have neck pain or neck spasms, contact Dr. Usman Ahmad and Advanced Sports & Spine for neck spasm rehabilitation exercises in Charlotte. Schedule an appointment today!
