For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine
To start off, lie down in a prone position on your stomach. You will prop up on your elbows for a prone prop. Try to keep your hips down on the ground while your stomach and chest come off the ground. If the elbows are too much, you can come down slightly to where it is comfortable. Hold this for 30 seconds and do three.
Then if that becomes easy, still in the same position, now come up into a push up position on your hands. Still try to keep your hips down on the ground if possible. This one is a little more stressful on the arms, so you might want to start off with 10-15 seconds, and work your way up from there.
Now turn over onto your back and prop you knees up with your feet flat on the ground. You will do a bridge by pushing your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time. You can start off with 10 of these, and then work your way up.
Finally, you will do a figure four stretch. Cross your foot over onto the thigh of your other leg into a figure four position. Grab the leg on the ground underneath the thigh, and pull your leg toward your chest. Hold this stretch for 30 seconds, and do three on each side.
Finding a comfortable position to sleep at night can be challenging for some people. People who suffer from back pain and sleep on their backs might find these tips helpful to get a better night’s sleep
These back pain relief stretches don’t necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
Lower back pain can make it difficult to perform everyday activities. Here are some of my favorite back stretches & exercises that can help provide low back pain relief and strengthen back muscles.
One of the most effective back pain relief stretches is the prayer stretch, also known as child’s pose. However, this popular stretch can be challenging for those who cannot get down on the floor or put pressure on their knees. Fortunately, there is an excellent alternative: the seated rolldown stretch. This modification provides a comprehensive back and whole body stretch without the need to kneel or lie on the floor.
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
Sore back muscles are common when starting a new workout program or when exercising a little too hard. These back stretches can help relax a sore & tight back and provide pain relief.
A herniated disc can be very debilitating. Sometimes a nerve can get compressed, and there will also be numbness and tingling going down one leg. These stretches and exercises should help relieve the pain.
The biggest myth about back arthritis pain relief is that exercise makes the condition worse. However, this couldn't be further from the truth. One of the most beneficial exercises for back arthritis is bridging. Bridge exercises are great to do every day, but make sure to progress slowly so it doesn’t get inflamed.
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine
