Living with a herniated disk can be extremely painful. People with a herniated disk usually do not require surgery, but doctors recommend physical therapy to manage the symptoms. Gentle exercises and safe stretches can help provide pain relief, improve flexibility, and speed up healing. Light physical activity, such as stretches and gentle exercises, also helps to prevent herniated disks from recurring. This blog outlines six safe stretches and exercises that people with herniated disks can practice to manage pain and speed up recovery.
What is a Herniated Disk?
Your spine consists of vertebrae separated by jelly-like disks. These disks allow for movement in the spine, keep the vertebrae in place, and cushion the joints during impact. Each disk is composed of a soft inside (the nucleus) and a tough outer portion (the annulus). A herniated disk occurs when a nucleus leaks through the annulus and irritates the surrounding nerves.
Exercises and Stretches for a Herniated Disk
Here are some exercises and stretches to help relieve the pain caused by a herniated disk.
1. Neck Stretches
Try the following neck stretches to relieve pain and pressure from a herniated disk:
- Sit upright in a chair
- Tilt your head back against the headrest and then down towards the chest, stretching your neck
- Tilt your head toward the left shoulder and then toward the right shoulder
- Repeat these stretches several times.
2. Neck Retraction (chin tuck)
A neck retraction, also known as a chin tuck, can help mobilize and strengthen neck muscles and relieve pain caused by a herniated disk:
- Lie on your back with your head on the bed and hands by your sides
- Tuck your chin in toward your chest to form a double chin
- Hold this retraction for 5 to 10 seconds and repeat 15 to 20 times
3. Back Flexion Stretch
This stretch impacts the spine and back muscles and alleviates pain from a herniated disk:
- Lie on your back and hold both knees to your chest
- Move your head forward to meet your knees until you feel a gentle stretch in the mid and lower back
- Hold this position for 15 to 30 seconds
- Repeat several times
4. Piriformis Muscle Stretch
The piriformis muscle is situated deep in the hip section. Follow the steps below to stretch this muscle:
- Lie on your back
- Bend your knees with both heels on the floor
- Cross one leg over the other so that your ankle rests on the bent knee
- Gently pull the crossed knee toward the chest until you feel a gentle stretch in your hip and glute muscles
- Hold this position for 15 to 30 seconds
- Repeat on both sides
5. Spinal Decompression Stretch
Many variations can help you decompress your spine. The prone position is an excellent stretch for beginners. Here’s how it works:
- Lie on your back and bend your knees with your feet flat on the floor
- Lift your arms, keeping them straight, and rest them behind your head
- Breathe deeply, allowing your spine to relax and stretch
- Hold this position for five breaths and repeat as needed
6. Prone Extension Stretch
The prone extension stretch is an excellent exercise to alleviate pain from the herniated disk. Here’s how to do it:
- Lie down on your stomach
- Put your hands on the ground and push yourself up onto your elbows while keeping your hips flat on the floor
- Push up on your hands to extend further if you want to make it more challenging
- Hold this position for 20 seconds
- Repeat a few times
How Long Does a Herniated Disk Last?
Typically, it takes people anywhere from two to eight weeks to recover from a herniated disk. However, some patients might take up to 6 months to fully recover. The recovery period depends on several factors, including the patient’s age, gender, physical activity, and any pre-existing conditions. The best way to manage your condition and recovery is to consult a pain management specialist.
Conclusion
Light physical activity can alleviate the pain of a herniated disk and speed up your recovery. However, before you take any steps, it’s best to consult a pain doctor about your case. At Oklahoma Spine & Pain Management, we have over 15 years of experience in spine and pain management. Our doctors will develop a personalized treatment plan for you to support a fast, long-term recovery. Call us at (405) 703-4950 to schedule an appointment.