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What are the Best Exercises if you have a herniated disc?

Posted Sep 04 2010 8:35am
I have a herniated disc in my lower back at the L5-S1 level. I want to start doing some exercises but I don't want to aggravate the herniated discs. I have been walking and it really hurts after walking for 10 or so minutes. I was thinking about doing sit ups but I don't know if that will cause more pain. Any Advice on what I should Do?

Start with simple stretches first. While lying on your back, knee to chest and then double knee to stretches work well. Next, some simple core exercises will help. Start with gentle crunches, do not do full sit ups. The core area is the region in your mid section so anything in the abdominals, low back or attached muscles are good regions to work.

Another great thing is gentle traction of the back. Try hanging from a chin up bar or something similar to stretch out the back . Something else that works very well are what I call chair exercises.

Sit in a sturdy chair with armrests, place both hands on the arm rest and slowly elevate your body or rear end of of the seat. You don’thave to push your whole body up in the air. Just unloading of the pressure will help.

All that being said, what I find is truly the best way to heal disc pain or herniated disc is non surgical spinal decompression . I have placed a link below to learn more. If you use therapy like this to help heal the back , stretches and exercises will work that much better to help prevent future back injury and pain.


The Glastonbury Chiropractor is located in central Connecticut- CT Spine and Disc Center specializes in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call our chiropractic office at 860-633-8756 to schedule an appointment and to see if you are a candidate for non surgical spinal decompression




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