If you have herniated disc, the experience with unexplainable pains and symptoms is common for you.There are many ways in which you can call herniated disc and they are slipped disc or bulging disc. This painful experience is most typical for middle aged people. Those who suffer from it are not aware since it is caused by too much pressure on the spine. Some of the most common symptoms are:
- Pain which can be worse when standing and can decrease when lying down
- Arm or leg pain
- Shooting pain down the butt into your thigh
- Numbness or tingling in the body caused by affected nerves
The construction of the spine is bony vertebrae which has jelly dicks that separate and connect the vertebrae. The pain comes when a disc splits and opens at the same time irritating nerves which are close. This kind of injury can happen while bending, twisting, lifting or pulling motions.
The pain and weakness from the injured disc can be relieved by doing some exercises:
Herniated Disc Exercises for the Neck
1. Neck Extension
Lie down on your bed or table on your back. Your neck should be lined with the edge. Curl your neck backwards in slow motion. Wait in this position for one minute and then go back to rest. You should repeat this 5 to 15 reps.
2. Neck Retraction (Chin Tuck)
This is the most easiest exercise since all you do is lie down and move your chin forward and back again. When you tuck your chin on your chest hold for 5 to 10 seconds and repeat 15 to 20 times.
3. Shoulder Retraction
This exercise can be performed by sitting or standing. Put you arm by sides and bend your elbows to ninety degrees moving the shoulders back in order the shoulder blades to squeeze together.
4. Isometric Hold
While sitting, relax your shoulders and put one hand on the head. Make pressure between the head and the hand without the movement of your head. You should hold this posture for fifteen seconds and repeat 15 times.
5. Lateral Bend
Sitting up tall, slowly move your head to one side touching your ear to your shoulder. Wait for thirty seconds, rest and repeat 3 to 5 times daily.
6. Scalene Stretch
While sitting with shoulders relaxed, put one hand on the back of the head and slowly tilt your head in a forty five-degree angle looking to your armpit. Hold for thirty seconds, and repeat three to five times daily.
7. Neck Rotation
Turn your head to one side while sitting relaxed. Do not over extend because it can hurt you putting the head behind. Next, turn your head slowly to the other side and hold each side for thirty seconds. Repeat three to five times during the day.
Herniated Disc Back Exercises
1. Lie Face Down
This is a morning exercise and first thing you do when getting up. Lie with your face down on the bed and your head tucked in. When you do this the curve increases in your lower spine and the pain is relieved.
2. Sphinx Pose in Yoga
Lie with you face down to start. Next, push up on your elbows and hold for 1 or 2 sec. and repeat 6 to 8 times. The posture must be repeated couple of hours during the day.