Healthy Herniated Disc Exercises - Do the Right Stretching Exercises to Recover Faster

As I have always been saying to one of my friends who is currently suffering from lumbar pain caused by disc herniation- Choosing the right stretching exercises are very important in healing the lower back. Firstly, due to the injury condition of our lower back, there are many types of stretching exercises are not suitable for us because the pain we have to endure can be severe.

Secondly, it is unavoidable to perform any exercise without any pain, hence choosing the right set of stretching exercises that can lower the pain to the minimum point is what a lumbar pain patient really needs.

I was once a herniated disc and sciatica patient. I've been through a lot of types of treatment over the years. Honestly speaking, there isn't any treatment is as effective as performing the right stretching exercises when it comes to healing the herniated disc condition.

Here are a few simple stretching exercises I've been doing a few years back when my condition was chronic:

• Face down and let your stomach, chest and hips face to the floor (prone position). The low back is gently placed into extension and propping the upper body up on the elbows. Try stretching your back muscles bit by bit until you feel the pain. Get back to the original position and repeat these movements until you're tired.


• The second exercise is quite similar to the first. Remain the prone position, straighten your hands and push your palms to let your body to form an obvious curve. If the pain is severe, try do it slowly and lightly. The important thing to note is that you are stretching your lumbar muscles where the disc herniation happened. It can cause you lots of pain initially but once you get used to the exercises, you'll feel a lot better the next time you perform the exercise.


• Next is another exercise you can perform every morning when you wake up or before you sleep- Raising your legs straight. This will be tough if your condition is serious. Hence, you can try asking your wife or children to help pushing your legs upward when you performing it. Or, if raising both your legs is quite impossible at the moment, try lifting one of them and switch to another. If you can't even lift one of your legs, try lie your back on the bed, bending your legs with your feet touching the bed. This should be a simpler exercise than the previous one.

These exercises were exercises I used to perform a few years ago and had worked very effectively on me. Obviously, initially you will feel intense pain as that's the normal reaction your body would react. After trying for a few days or perhaps weeks, you will feel recovering the strength of your back again.

Remember, self-discipline plays a very important part in healing your lumbar herniated disc problem. If you want to recover fast, doing these exercises consistently is a must. I would say perform them a few times a day if possible.