In the condition of disc herniation, also known as discopathy, the spine is mainly affected, as it is a rupture of the peripheral part of the intervertebral discs. The soft part in the center of the spine becomes deformed and as a result, severe low back pain is experienced. This is also the reason for not being able to perform various activities.

Most often disc herniation occurs in people between 30-50 years of age, performing heavy physical labor, which leads to wear and tear of the intervertebral discs.

Physical exercise for disc herniation is key to relieving pain, as well as strengthening muscles and reducing the feeling of tension in the low back and back.

Exercises suitable for people with disc herniation

The main function of the proposed exercises is to build a stable muscular corset around the spine and lower back. Physical activity should be practiced after the initial pain has subsided.

Exercises for disc herniation of the neck and upper back

Neck pain is sometimes a consequence of disc herniation. Daily gentle neck movement will relieve them.

Exercise 1.

Assume a sitting position and straighten your spine well.
Consistently tilt your head towards your chest and back, stretching your neck muscles gently.

Exercise 2.

According to your preference, take a starting position from a sitting or standing position.
Without tilting your head, start turning it left and right.

Exercise 3.

Sit, straightening your back and relaxing your shoulders.
Place your right hand on your head and begin to slowly tilt it at a 45° angle to your armpit.
Hold the position for 30 sec.
Repeat the same with the other hand and continue, alternating hands.

Exercises for disc herniation of the sacrum

Disc herniation pain mainly involves the lower back. Appropriate exercises will move and warm up the musculature in this area.

Exercise 1.

Lie on the floor with your arms next to your body and bend your legs at the knees.
Start by slowly lifting your hips and back until you get a straight line between your hips and your body.
Hold the pose for a few seconds and do 4-5 repetitions.

Exercise 2.

Start in the same position as in the previous exercise.
Try to lift your right arm and leg simultaneously and hold for 8 sec.
Repeat the same with the left leg and left arm.

Exercise 3.

Lie on the floor on your back and bend your knees to your chest.
Bending your knees, move your head towards them until you feel the muscles along your lower and mid back stretch.

Exercise 4.

If you experience pain when performing an exercise from a lying position, try the next one from a standing position.

As you are doing, place your hands on your hips for support.
Start leaning back until you feel a stretch.
Try to hold the position as long as possible - 5 to 30 sec.

When performing the exercises, it is important to start with less exertion. In the beginning, you should not hold too long in one position and repeat the exercises many times. The duration should be increased gradually, avoiding too much strain on the back both during exercise and when performing activities of daily living.

When not to exercise for disc herniation

When diagnosed with a disc herniation, avoid any exercise that overloads the abdominal muscles associated with twisting the spine and bending forward. These include abdominal crunches, highly active aerobic activities, lifting weights overhead, yoga poses, activities such as football, tennis, boxing, basketball, etc.

We recommend that people diagnosed with a disc herniation seek professional physiotherapists at Okto who can prescribe appropriate exercises tailored to the specific condition.