Bodi Empowerment
Ultimate Guide to Exercises for Lumbar Herniated Disc Relief 2
Did you find our previous article, “Disc Herniation Part 1,” helpful but are still battling discomfort? Are you eager to discover exercises that can effectively reposition your herniated disc and enhance your well-being? You’re in the right place.
In this comprehensive guide, we’ll cover:
- Effective Exercises for Repositioning a Herniated Disc: Learn the top movements to gently coax your disc back into alignment, reducing pain and improving mobility.
- Stabilization Techniques to Prevent Disc Displacement: Discover exercises that strengthen your core and back, ensuring your discs stay in place.
Understanding Lumbar Disc Herniation:
A herniated disc occurs when the disc’s nucleus breaks through the annulus, as shown in the illustration from neurosciences.beaumont.edu. But what triggers this displacement? The primary culprit is forward bending, which compresses the disc (think of it as a jelly-filled doughnut) and can lead to the annulus fracturing, allowing the nucleus to protrude and press against nerves.
Why Does it Hurt?
The disc’s exterior is tough cartilage, while its interior is softer, akin to mucus. Applying pressure on one side forces the inner material to the opposite side, similar to squeezing a doughnut. When a herniated disc or inflammation puts pressure on a nerve, pain ensues. The key to relief is applying counterpressure to reposition the disc.
For a deeper dive into herniated discs, refer to “Disc Herniation Part 1: Best Self-Treatments for Lumbar Disc Herniation.“
How to Apply Counterpressure:
The strategy involves bending your spine backwards or into the extension to shift the disc away from the nerve.
Exercises to Reposition a Herniated Disc: Note of Caution:
Initially, these exercises might intensify your pain slightly. If pain significantly worsens or radiates further down your leg during these exercises, cease immediately and consult a professional.
Exercises for Lumbar Herniated Disc
#1 Prone Lying Lumbar Herniated Disc
- Lie face down or prone in bed with your elbows tucked in under your side:
- As soon as you get up in the morning you should lie prone (face down). By getting in this position, your lower back becomes more arched, or as doctors say, you increase your lordosis.
- The increased lordosis pushes on the back of the disc helping to bring the nucleus forward into the correct position.
#2 Sphinx pose in Yoga For Lumbar Herniated Disc
- Get into the prone position lying down on your stomach.
- Next, get on your elbows. If you have a hard time with this position go back into the prone lying position.
- Do these exercises hold each time for 1-2 seconds 6-8 times per set? This exercise can be repeated every two hours throughout the day.
Asses yourself. If the pain has decreased or the pain has moved away from the leg or thigh and into the hip or buttock, this is an improvement. Even if the pain is increased in the back but relieved in the leg this is an improvement and a green light that you should continue this exercise. You also get a green light if there is no difference at all.
- If your self-assessment gives you the green light, move on to the Cobra exercises just below.
- If your thigh or leg pain is worse, then stop right away.
- If your lower back, thighs and legs are the same you get a green light, so move on to the Cobra exercises.
#3 Cobras For Lumbar Herniated Disc
- Lie down face down with your hands underneath your shoulders.
- Push up from as high as you can until your lower back stops you or your elbows are straight.
- The pelvis should still be on the floor and the lower back muscles relaxed.
- Do these exercises hold each time for 1-2 seconds 6-8 times per set? This exercise can be repeated every two hours throughout the day.
Asses yourself. If the pain has decreased or the pain has moved away from the leg or thigh and into the hip or buttock, this is an improvement. Even if the pain is increased in the back but relieved in the leg this is an improvement and a green light that you should continue this exercise. If your thigh or leg pain is worse, then stop right away.
#4 Standing Extensions Lumbar Herniated Disc
- Stand straight and put your hands behind your hips with your fingers facing down.
- Push your hands into your pelvis so that your lower back arches.
- Don’t use your lower back muscles
- These exercises can be done 6-8 times for 1-2 seconds. This exercise can be repeated every two hours throughout the day.
Stabilization Exercises: Prevent Your Disc From Coming Out By Having A Stable Spine.
#1 Cat-Camel or Cat-Camel For Herniated Disc
- On all fours with your knees under your hips and hands under your shoulders.
- Inhale and let your belly fall downwards toward the floor as you look up toward the ceiling for 2 seconds.
- Exhale and arch your back up as far as it will go or until you feel pain. You should not feel pain with this exercise, otherwise you are going too high.
- At the same time bend your neck forward and look toward your navel.
#2 Curl-Ups
- To start, one foot is bent and the other is straight.
- One forearm goes under the arch of your lower back to support it.
- The other arm is supporting your head.
- Your head and neck come up as one block until your shoulder blades clear the floor.
- Do three sets of 5 working your way up to 10. If it’s easy, then hold for a couple of breaths.
#3 Squats
- Stand in front of a chair as if you are going to sit on it.
- Stand with your feet facing slightly more outward than your knee.
- Make sure your butt comes out, and keep lowering your butt until you touch the chair.
- Practice 3 sets of 10.
#4 Bird Dog
- Get into a crawling position with your hands and feet shoulder-width apart.
- Harden your core by contracting your abs and lower back. This is called bracing.
- Lift your arm first. If this is easy, then lift your leg only. If that is easy, then lift the opposite legs and arms, for example, right leg, and left arm.
- Want to make it tougher? Try lifting an arm and leg on the same side.
- 3 sets of 10. If you are shaking a little or cannot balance quite right, you’re doing the right exercise for you, i.e. lifting just the leg or arm might be easy, but lifting opposite arms and legs might put you off-balance a bit. Make sure you are stable before going to the advanced bird dog.
Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section. Let us know your vote for the best Toronto chiropractor in the comments section.
References
1. J Med Genet 2002;39:387-390 doi:10.1136/jmg.39.6.387
Dr. Ken, has been recognized as the Best Toronto Chiropractor in 2024, 2023, and 2018, here in downtown Toronto. As a sports chiropractor, he excels in treating a wide range of conditions including concussions, temporomandibular joint disorders (TMJ), sports-related injuries, and spinal issues. Beyond his clinical skills, Dr. Ken is an accomplished athlete, having represented Ontario in the Canadian Judo Championships and completed the Toronto Marathon on two occasions. He employs the innovative C3 Program to provide targeted and effective care to his patients, ensuring a holistic approach to their well-being and athletic performance.
Thank you so much, Dr. Ken. I really appreciate your help.
Author
You are welcome Quang. I hope that you get better soon.
Thank you, Dr. Ken. I will try some acuputure sessions per your suggestion. Based on your experience, could you provide me some thoughts on how long I can get back to work? I had to cancel several classes last week. Some days I feel okay and other days like today I barely can walk. I don’t have any problems with foot drop or bowler/bladder issues. Many thanks to your guidance.
Author
Quang, without examining you it would be difficult to say when you can get back to work. I can tell you that it is better to walk, stand and generally move around trying to do the normal things you do everyday except sit for long periods.
A possible way you can work is to have a platform where you can stand and work. A standing desk might be an option as standing is less pressure than sitting. However you would probably need to change between standing, sitting and lying down, throughout the day.
Dr. Ken–Thank you so much for a quick response. I will follow your advice. I have started doing exercise in this article since last few days. For now, I often do Sphinx Mckenzie Push-ups roughly every hours comfortably. I also try to standing extensions and squats when possible. I am feeling that these exercises gradually help me to improve the damaged disc. Since you mentioned exercise rehabilitation in your response, I am wondering if there is any specific other exercises that I should follow. Also, you indicated that these exercises should do 6-8 times in every two hours. Should I do more than that? I am currently do approximately 14 times for Sphinx and McKenzie exercises.
Anther question is that I am contacting with an acupuncturist from Taiwan in my home town, when you have time and energy please let me know your thoughts on how acupuncture can treat disc herniation. I am trying to google some scientific proofs regarding this issue (if existed), but could not find it yet.
Again, thank you very much for your advice.
Author
Thanks for your questions Quang. Here are some exercises that you requested. https://www.bodiempowerment.com/sciatica-4-best-exercises/.
Acupuncture while very helpful for mild to moderate disc herniations from a clinical point of view on an anecdotal basis and according to some studies. The Chochrane systematic reviews on the other hand, have found that acupuncture is not very helpful. I can tell you my own exerperience with patients is that when I do 3-4 tests like range of motion and Straight Leg Raise acupuncture makes a difference, sometimes short-lived like a day or two,but most times the changes are the changes are durable.
In your case with such a large disc herniation you are likely to get relief for a day or two but I think it is worth trying a few times. Make sure you go to someone that doesn’t reuse needles as this has causes infection problems in the past.
Hope that help your disc herniation.
Hi Dr. Ken–I hope that you are doing well. Over the past two weeks, I learn many things related to low back pain from your site…I wish I know this site a year ago so that I can prevent my low back. Below is my pain issues. Please let me know at your convenience.
I am 35 year old, male, healthy person until now :(. One year a go, I felt very mild low back pain and I thought that due to my mattress. Five months ago my pain seems to get worse (but did not bother my daily activities at all.) Two months a go, I went to the hospital to check my back. Based on X-ray, my Dr. stated that the pain was due to muscle issues and recommended physical therapy. After talking with my colleges, I went to see a chiropractor in stead of going to physical therapy. The chiropractor did very mild adjustment and I felt very little improvement after 2 weeks. Then I went to gym and did a stupid exercise – steep incline sit-up. I felt hurt more on that day (a month ago). I kept seeing the chiropractor for another week, but I thought she did not help me much, I went to see the second chiropractor (again recommended by my other college) 3 weeks ago. This chiropractor did much stronger adjustments than the first one. After the first visit, I felt relive up to 80% (I actually can jump slightly after seeing him first time). However, after a week I feel pain in my low back and my thigh (behind, outward part) and calf. The pain increases and barely to work some days. I came to see him for several times, but he did not help much and asked for MRI. I came to see my Dr. and did MRI last week. The results are summarized below.
– VERTERBRAE and CONUS: mild levoconvex curvature of the lumber spine. Alignment is otherwise normal without spondelolisthesis. There is minimal loss of disc height at L5/S1 and loss of normal T2 hyperintense disc signal at L3/L4-L5/S1. The conus is normal in appearance terminating at the L1/L2 level.
-L5-S1: There is a prominent left paracentral/subarticular disc protrusion measuring 14mm Total volume X 9 mm AP X10 mm SI. The disc protrusion results in severe left subarticular stenosis impinging on the descending left S1 nerve roots. There is no significant foraminal narrowing or impinging on the L5 nerves. Facet are unremarkable.
-L4-L5: There is minimal disc bulging with a posterior peripheral annual disc high intensity zone. No spinal canal or subarticular stenosis is noted. No significant foraminal narrowing or neural impingement. Facet are unremarkable.
-L3-4: There is minimal disc bulging with a tiny left paracentral annular disc protrusion approximately 9 mm total volume X 2 mm AP. There is a mild effacement of the ventral thecal sac without significant spinal canal. No foraminal narrowing or neural impingement. Facet joints are unremarkable.
– L2-3 and L1-2: The posterior disk margin is normal. The spinal canal and neural foraminal are widely patent. The facets are unremarkable.
In the past 10 days, I barely can move. I am a teacher at the University so my job requires lot of sittings. Based on MRI, could your please let me know how severe of my case and what I should do to improve my condition? My Dr. recommends injection or even surgery, but I would like to avoid it at all cost. I am very much appreciated your time and your thoughts!
My best, Quang
Author
Thanks for your question Quang. If I were in your case I would try a few months of exercise rehabilitation either with a chiropractor or physiotherapist before moving on to injections. I would try the exercises in this article first. If the exercises give you sharp pain or increasing pain while doing the exercises or more pain for more than 1/2 hour the exercises are not for you.
If you have bowel or bladder symptoms such as severe constipation or inability to urinate this is an emergency and you need to see go to emergency (ER). The size of the disc indicates that you are a surgical case but your symptoms don’t warrant it unless you have deteriorating neurological symptoms such as foot drop that is getting worse, bowel and bladder symptoms that is getting worse, saddle anaesthesia (numbness where a saddle would touch). The fact that your disc sticks out more than 8mm makes you a good candidate for surgery.
If the physical therapy isn’t helping then I would get an injection first before thinking about microdiscectomy surgery. I wouldn’t do any of the other surgeries.
With most cases like yours the disc tends get reabsorbed by the body in about 6 months. Not when symptoms first began but since the disc actually herniated through the last layers of your annulus. What you describe at the beginning is more like a bulge or protrusion, when it gets to an extrusion the body tends to reabsorb the disc.
Hope that helps your disc herniation.
I have Ankylosing Spondylitis and 3 herniated discs but no fusion. I’ve found it pretty hard to find exercises that can be done with disc herniation and severe si joint pain so I will give these a shot. I’ve tried many but end up hurting myself and going into a flare. Thank you for the article, very informative.
Author
Thanks for your comment Jasmin. I would just try the sphinx for longer periods probably for a few minutes to see how that goes. It may still aggravate your SI or, it may be helpful enough without much irritation to your SI.
Hope that helps your herniated discs.
Please respond to my post of 23rd Sept 2014. Thank you
Author
Steve Mbui this is what I wrote for you on Sept 24th.
Thanks for your question Steve. First you should always do conservative therapy before doing surgery. Any surgeon that does not recommeend conservative therapy first is compromising their integrity unless there are the following:
Drop foot that is getting worse.
Neurological symptoms that is getting worse such as muscle wasting, or decreasing muscle strength that is getting worse. Smaller calf circumference, reflexes that were there before disappearing.
Bowel and bladder function getting worse.
I would simply do the exercises but keep in mind the flossing can make you worse if you don’t follow the instructions properly, Sometimes even when you do.
Hope that helps.
Thank you Dr Ken. Please advise if it is okay to include push ups and squats in the exercise routine / program. I just want to be sure about these two so that I don’t aggravate the hernia hence sciatica. Thanks
Author
Thanks for your question Steve. Push-ups are great for core stability but squats while very good comes with a danger. Many people do squats incorrectly. When they do squats they put pressure on their discs. That’s why I get a number of people doing dead lifts and squats with improper techniques needing care from me. If you do the technique perfectly than it’s not a problem. If you do it wrong you won’t know until it’s too late. It usually takes years of bad technique or few times with heavy weights to rupture your disc.
If you want to do squats get someone that really knows what they are doing to teach. Get a personal trainer or use this article or both. https://www.bodiempowerment.com/weight-lifting-techniques-smarter-than-chiropractors-how-to-use-back-safety-lifting-techniques/
Here is the proper technique in the article above.
Hope that helps your disc herniation.
Thank you Dr Ken, really appreciate.
How long on average does it take to correct a diffuse hernia using the exercises you have recommended and physiotherapy?
Thank you Dr Ken, really appreciate.
How long on average does it take to correct a diffuse hernia using the exercises you have recommended and physiotherapy?
I also request your advise regarding Diffuse hernia; is there a need to vary the exercises you have recommended in your site? As I advised you during my initial posting, my diagnoses was for a diffuse hernia. I tend to feel more nerve pain, actually very sharp pain sometimes, when I bend sideways to the right. The pain is sharpest at the right hip joint, runs down the outer side of the right leg and then radiates to the lower leg just above the ankle. Please advise.
Author
Thanks for your question Steve. Whether it is a diffuse herniation or protrusion or extrusion the exercises are the same. It’s hard to give a timeline but most people are better but usually still have pain 2-3 months later. Some people take 6 months to get better though.
Hope that helps answer your question regarding herniated discs.
Dear Dr Ken, I have been performing the Mckenzie pushups and standing extensions for about a month now. I occasionally do flossing. There has some improvement though I feel pain if I happen to bend forward or sit/stand for long. Pain is also worse in the mornings. Thanks to you for advising me on these exercises hence the noted improvement. Today, I wanted to seek your help to understand the discomfort I feel when I am doing McKenzie pushups and standing extensions; my right side hip joint is always tight, as if its locked by something . Occasionally the discomfort turns to pain which seems to travel up the right side back muscles. This is to say, the joint does not seem to be as free as the left one. What could be causing this and what should I do about it? Please help me. thanks
Author
Thanks for your question Steve. The pain is from the irritation of the joint in between two vertebrae. While that may no be comfortable it is more important to have the disc go back into place. Furthermore you should sit properly and bend properly. You should read these two articles. Learn how to “butt lift” https://www.bodiempowerment.com/weight-lifting-techniques-smarter-than-chiropractors-how-to-use-back-safety-lifting-techniques/
You should also avoid making your disc herniation worse by doing reading and doing this article. https://www.bodiempowerment.com/disc-herniation-part-1/
Hope that helps.
Dear Dr, just to clarify further on my today’s posting wherein I requested for your advise, the discomfort/pain is around the part of my lower back where there are dimples – i.e., on the right side around where the dimple is. I look forward to your advise. thanks.
Author
Thanks for your further comment Steve. I just answered your question below.
Dear Doctor,
Suffered low back pain (no pain down the leg) almost two years back with upper body tilt as well (lateral shift) and it settled in 10 weeks. MRI showed small bulge in L4-L5. Now have no active pain but on sneezing / coughing I feel pain on right lower back. After morning wake up time it feels stiffness and on lifting knees up for dressing also feel pain on lower right side. Climbing stairs when places right foot up the ladder also causes pain on right lower back. Some tilted body movements during routine work also signals a pain in right lower back. Need your advice on complete recovery and strengthening.
Waiting for a reply.
Regards,
Author
Thanks for your question Shahid. You probably have a combination of degenerative disc disease and disc herniation. One goes along with the other most of the time. Try doing the exercises in this article first and see how you feel.
Remember to avoid aggravating your lower back pain by doing this. https://www.bodiempowerment.com/disc-herniation-part-1/
Hope that helps your disc bulge.
I had hemi laminectomy right side L5/S1 and neurolysis last October.I did all the necessary exercises.Being an ultra marathon runner I did not run for 3 months per doctors orders and resumed my training and sucessfully completed my 19 th comrades marathon without any problems or pain.After 2 weeks of rest I decided to start gym and weight training again after 7 months lay off.I did squats and hurt my back.I was getting a slight burning and irritation on my feet especially the left and irritation on my right thigh area.This was around the 20th June.After resting and resuming my running it feels much better and I had a MRI scan on 20th Sept which nothing serious just scar tissue.My doctor advised me to start running again and build up slowly and not to do squats again.What are your views on this and how long will the scar tissue take to go away.What advice can you give me regards doing weights again.
Author
Thanks for your question Jay. Scar doesn’t really go away on it’s own as it’s due to a build-up from the operation and the previous inflammation when the disc first herniated. In your case I would do treatments to get rid of the scar tissue such as ART, ultrasound and acupuncture etc…As for squats a lot of people I see in the gym do squats and deadlifts incorrectly. Done correctly most people can lift very heavy weights safely.
I think that likely you were out of practice or too tired or simply never did them correctly. Either way with a hole in your disc I wouldn’t do squats, deadlifts, good mornings or power cleans.
Hope that helps your disc herniation.
Hi
Thanks for the reply.Just 1 more question-what are your views on continuing ultra distancing running after my type of problem.Does it aggravate the disc problem and can I do light weights on my upper body and leg weights like leg extensions,calf raises and hamstring curls?
Regards
Jay
Author
Thanks for your question Jay. If your disc is not stable or bulging or protruding too much than you will aggravate your lower back. If and when your lower back is stable then you can do your running. Leg extensions may aggravate your pain if it unstable. I would stay away from dead lifts and squats if you don’t have perfect technique. I see a lot of people after they have done they lifts really herniate their disc.
Hope that helps your disc problem.
I am a 38 year old female with a lower herniated disc. Besides walking, is there any type of exercise machine that would be helpful? Was also thinking yoga would maybe work as well. Wanted to purchase an elliptical machine, but then read some articles that say it may not be the best.
Author
Thanks for your question Jacqueline. The least stress comes from a Nordic trac, but as long as you keep the arch in your back. http://hellogiggles.com/10-crazy-weight-loss-products
If you lean forward than the pressure starts to build in your lower back and your disc and you can cause it to bulge and do more damage.
For exercise without a machine walking and swimming especially the breast stroke are recommended.
Hope that helps your herniated disc.
Hi doctor, i have been suffering for the last 2 months but have been slowly getting better. For the first few weeks after the injury i had severe muscle spasms in my left buttocks that were so painful that i couldn’t do much at all and the only pain relief would come if someone pulled my leg or if i hung on an inversion table (never fully upside down but around 45 degree angle). I got a CT scan about 6 weeks into the injury and here are the results:
L3-4: Mild circumferential disc bulge is noted with no nerve root or thecal sac compression
L4-5: Mild disc bulge is seen with no nerve root or thecal sac compression
L5-S1: There is a broad-based circumferential disc bulge noted with a focal large left paracentral disc protrusion which measures 13mm x 10mm. The foraminal disc protrusion extends into the L5 neural foramina on the left with mild narrowing. This large protrusion extends into the lateral recess of the left S1 nerve root compressing and displacing this nerve root. It is also eccentrically impinging on the canal and narrowing it. The right L5 nerve root as well as the right S1 nerve root are normal.
im in my 20’s and i really want to avoid surgery. Do you think its possible to avoid the surgery with such a large disc protrusion? I used to need help getting out of bed but now i get up by myself but when i do i am hunched forward until i either hang on the inversion table or do the exercises reccomended in your article. I am very worried about the “eccentric impingement on the canal”. my left heel used to get numb sometimes but right now i can feel it, i still get tingling in my feet sometimes. Pain rarely shoots down to my heel it only happens when i try to get comfortable in a sitting position.
Author
Thanks for your question Dave. The good news is that you only have one level that needs to be addressed at L5S1. The herniation is quite large but the fact that you are getting better is hopeful. For many people within 5-6 months the protrustion (in your case it’s a full blown herniation) or extrusion gets dissolved or absorbed by the body and you will start to feel better. Likely that is already what is happening already. The absorption of the disc herniation won’t make you 100% but you will likely feel better.
Remember to keep the arch in your back while sitting. I would do some therapy to see if it will help.
Hope that helps your L5S1 disc extrusion.
Sir, I have problem in L5 S1 (mild retrolisthesis). Can I swim, walk or cycling? Kindly suggest some exercise to reduce my back pain. Thanking you.
Author
Thanks for your question Chandresh Tank. Most people with retrolisthesis have a bulge in their disc. I would recommend doing these exercises. Also doing swimming, walking and cycling with your lower back arch intact is recommended.
Also you should note especially when the retrolisthesis is mild the finding are incidental. It is usually not the cause of your pain. Usually the disc bulge that accompanies your retrolithesis is the cause of your pain.
Hope that helps your retrolithesis.
I recently was diagnosed with L5-S1 protrusion. I no longer have back pain but it’s now a tingling sensation with pain down my leg to my ankle. I have been doing the back extension exercises and was told I could do the eliptical and treadmill machines by my Dr. I am a very active person and love to box. Not in a ring, but hitting a bag. Do you think this would be ok to do? The Dr. said he didn’t recommend it but couldn’t say for sure how hitting a bag would put pressure on my back. Also, can I do the arm machines at the gym where I am sitting? Would that be acceptable if the weight was kept low enough?
Author
Thanks for your question Stacy. If you no longer have pain in the lower back but pain down to the ankle your problem is actually getting worse. I would stop aggravating your problem by following the instructions in this article. https://www.bodiempowerment.com/disc-herniation-part-1/. Also I would try the sciatica exercises here. https://www.bodiempowerment.com/sciatica-4-best-exercises/
Please keep in mind flossing can make you worse so follow the instructions carefully.
You are getting worse if the pain is going further down the leg. You are getting better if you are getting more back pain but less leg pain.
Hope that helps.
Dear Dr Ken. I am very happy on your guidelines on how to tackle spine problems. I have lower back pain and I find it painful to bend. My MRI reads 1. loss of lumbar lordosis due to muscle spasm. 2. L4-L5 intervertebral disc – desiccation changes, diffuse circumferential bulge and focal central protrusion causing indentation over thecal sac and bilateral neutral foraminal compromise. 3. L5-S1 intervertebral disc- minimal bulge. In this case, is it good to apply heat on waist? Can this your recommended exercises be helpful for me? Thanks a lot
Author
Thanks for your question Kingsley. With protrusion of the L45 disc this makes the muscle in the lower back tight which has made you lose the curve in your lower back. (loss of lumbar lordosis). First you should do the exercises in this article and you will likely find that it helps. You should stop if you get sharp pain or the pain increases while doing the exercises or the pain lasts more than 1/2 hour after doing the exercises. Always start slow.
There isn’t any inflammation after 7 months. If there was a tiny bit it would quickly disappear, so you can put heat on it just for your comfort but it will do nothing to actually help the problem. It will mask your pain for up to an hour after you take off the heat. Moist heat is generally more effective as it goes deeper. eg. Thermaphore or gel packed heated up with a wet towel around it.
Hope that helps your lower back pain.
Hello Doctor, we’ll in my case I herniated a disc by actually sneezing. Sounds funny and not true but as I sneezed the pain was instant and 7 months later the pain is stil very bad. For a month I needed a cane to walk. I have hard times sleeping. What else can I do. And sleeping on the floor kinda helps.
Author
Thanks for your question. You need to tell me more about your pain. The more details the better. Where you feel it. What you can’t do. What aggravates the problem. What are the MRI results. What you have tried to do for your pain and how it turned out so far to begin with… and any other details you have.
Hope that clarifies for you what I need. Just like any doctor that wants to help you.
Dr Ken,
I have recovered 90% from my disc herniation at l4-l5 and l5-S1 at least for now. I have been doing some of the exercises you recommend. Thanks for your encouragement and service!. I also want to encourage others who are like me to not to give up hope. There is a definite chance for some recovery!
I am also returning to the gym to get back to regular workouts. I have run short time..and I seem to be getting used to it. Pull ups help as well.
Are moderate Running and moderate weight lifting with Squats (Overhead, front) ok with my condition if they do not increase my symptoms substantially. My physiatrist says all clear but my family doc wanted to me stick with light exercises like swimming. Any thoughts?
Thanks!
Author
You have to hip hinge perfectly if you are going to do workouts. You should not do weights at the moment. You should practice perfect movements with no weights for squats and deadlifts and get your technique looked at by your personal trainer. You might think you have perfect technique but you may be putting your disc herniation in danger. I would practice perfect technique until you are 100% than put some weights on.
http://www.bodybuilding.com/fun/how-to-hip-hinge-for-ultimate-performance.html
Remember being pain-free does not mean your disc is the same as before, far from it.
Hope that helps your disc herniation.
These are the things that I’ve been doing more of recently and would like to keep doing if possible once the acute pain subsides… walking, swimming, kettlebell swings, squats, burpees… kind of a mixed bag, trying to move away from yoga for a while to strengthen things. But… I am also meant to be doing a yoga workshop in October and I’m really nervous that I won’t be ready or that it will make things worse. With my particular package of issues, will I ever get back to a place where I can do yoga or go for a run or give a massage without pain afterwards? I’m in my mid-thirties and a yoga teacher and a massage therapist so this latest bulging disc thing has scary implications for my livelihood as well. Sorry to go on so long, thank you again.
Author
You will have to see how you do with the exercises. Once the disc herniation is better you should not do extensions as the scoliosis will get worse. Then you should be doing stablization exercises like these https://www.bodiempowerment.com/part-2-degenerative-disc-disease-exercises-help-lower-back-pain-spondylosis/
Hope that helps your scoliosis.
Hi there, this is all very useful and I wonder how you would address my situation… I have mild scoliosis in my lumbar area and SI issues which have been exacerbated by movements like cobra, upward dog, bow pose etc in the past… now I’ve just been told I have a bulging discs at L4L5 and L5S1 leading to pain and tingling down my right leg, calf, foot… it’s all just incredibly uncomfortable and I’m just not sure any more what I should and shouldn’t be doing anymore as some of things I was told not to do (backbends) now seem to be a big part of what will help and I even wonder if eliminating backbends from my yoga practice to ‘save’ my lower back and SI have now caused this current bulging disc situation… any thoughts? Thank you so much!
Author
Thanks for your questions Tc. I can see how if I were in that situation it would be scary for me being a Yoga teacher and massage therapist. Frst of all the herniated disc is more a prioity than your scoliosis.
Priority is to the disc herniation. Try the prone lying position first. If that is OK try the sphinx. If you can do it go on to the cobra. Only do it 8 times with the pelvis and lower back relaxed like the explanation in the article. If it’s relieving keep going If it aggravates you than go on to the flexion (explained below)
If the extensions don’t work you need to try flexion. Start with child pose. If you can do those with out a problem (OK) than do toe touches 8X. If that is relieving keep going.
Hope that helps your disc herniation.
Hello Doctor.!!
I have L5-S1 disc hernia. If I lie on the bed sideways the pain goes away. It is difficult for me to lay on my back and sleep because the pain, shockwaves start in my left leg.
Also it is difficult to stand OR walk as the pain starts in the left leg. PLEASE ADVISE AND HELP.!!
Thanks-
Hitesh
Author
Thanks for your questions Hitesh. You try side bending while standing. The direction that seems to give you comfort. Do that 8X every 2 hours. If you can’t do that lie down on your front and bend toward the side that gives you less pain. Try that 8X every 2 hours.
Hope that helps yhour disc herniation.
Hi dr, I am 17 years old and ive had a herniated disk in l5 s1 for a full year now. Ive had my ups and downs during the year, but after seeing a chirocapter about half a year ago my left side muscle a little above my hip is inflamed and is irritating me a lot. Everytime I mentioned it to a doctor they would just say that it is caused by the slipped disk. Have you ever heard of this side effect and do you know how I can loosen up this muscle(it feels very tightened up, whenever I stand and look at the mirrior it seems that its much larger than the other side musle)? physical therapy exercises make the situation worse and so I dont know what to do…
Author
Thanks for your Comment Gal. In this type of situation especially when exercises don’t help you need to seek another health professional. It is possible that another modality such as acupuncture or laser maybe helpful but I would have to look at it to be sure.
Hope that helps your herniated disk.
Ken, I herniated l4-5-s1 4 months ago. not a lot of leg pain but a bit of neuropathy at times. I had a lot of pain in that area on the right of my spine. had the facet nerves ablated 3 weeks ago. most of the pain was gone from the right side. very little pain from discs. worked out 2 days ago, just walking on treadmill and light weights just on machines where I sat and had no extra weight bearing down on my spine. (machine curls, triceps and that stuff). The next day my back is very painful for two days now. did I just start back too soon? I have been doing your exercises without difficulty or pain over the past 3 months. Any ideas? Eric
Author
Thanks for your question Eric. My opinion is that facet nerve ablation will only take care of pain coming from the facet and not from the sinuvertebral nerve (the nerve that is on the disc surface) nor the nerve root (you shouldn’t ablate this nerve as it will cause major side effects). So you are simply masking part of a much bigger problem.
I have never heard of anyone getting facet ablation for a disc herniation. This seems strange to me as the problem is not being addressed. I think the problem wasn’t addressed by the ablation of the facet nerve as the nerve roots or the thecal sac is usually the problem with disc herniations. I can’t give you exercises as you might cause more problems with exercises.