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Easy Stretches and Exercises for a Herniated Disc

Easy Stretches and Exercises for a Herniated Disc

Between the vertebrae that expand from your neck to your lower back are jelly like discs that promote shock absorption and flexibility. General aging and significant physical injuries can cause what is called a herniated disc. This is where one of the discs ruptures or leaks, causing pain and limited mobility between the vertebrae. Numbness and tingling can often occur in the arms, legs, and back as a result. The herniated disc can cause increased levels of pain if left untreated. You should consult with your doctor if you experience prolonged numbness, tingling, or pain.

At Atlanta Pain & Rehab, we are one of the leading practitioners of chiropractic treatments in the Atlanta area. Our spinal decompression treatment is a popular drug free and nonsurgical option for those seeking back pain relief. Utilizing a specialized table and gentle, motorized traction, we reposition the spine allowing for improved mobility and cushion in the disc. Call us today to ask about a free consultation and check out these exercises for relieving your herniated disc back pain at home:

Exercise Ball Stretches: Utilizing a large exercise ball, you can stretch out the spine and increase the strength in the muscles around the spine. It can also help with the abdominal muscles, which are secondary supporters of the spine. Some exercises to try are laying with your back on the ball and feet on the floor. Reach above your head and try to touch the floor. After 20 seconds, flip over and decompress the spine. This promotes lubrication of the vertebrae and mobility of the discs. Be careful to only do what you are comfortable with and consult with your doctor before starting any training program.

Abdominal Specific Exercises: Common exercises such as sit-ups, crunches, planks, and leg lifts can be highly beneficial to the spine as the core supports proper spinal position. These exercises may be limited based upon your ability and the amount of back pain you are experiencing. However, the daily exercises can build a strong core that may help to relieve some back pain.


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