Table of Contents
Herniated disc is a very painful ailment and the origin of the pain is often unknown. The most common diagnosis of herniated disc is disc disease, spinal arthritis and muscular spasms. Strain and injury to the muscles supporting the back are often major cause of herniated disc and thus cause of lower back pain.
This pain may radiate from the lower back down to the buttocks but rarely lower down the thighs. Herniated discs causing chronic back pain can be tackled with certain physical therapies or exercises. This will save you the side effects of painkillers which relieve the pain only temporarily and will also give you a more stable and sustained pain relief.
Effective Physical Therapies For Herniated Discs
Aerobic Exercises With Low Impact
Exercises like cycling, swimming and walking have low impact but helps to strengthen back muscles without overstraining them. if you go for a swim for about half an hour regularly, or walk or cycle for about forty minutes regularly, gradually your back muscle will loosen up and this flexibility will reduce the back pain, thus giving you relief.
It has been observed that regularly following any of these exercises gives a substantial relief from back pain and which is sustained.
Deep Tissue Massage
This physical therapy is very effective in relieving lower back pain due to herniated disc problem.
You will need the help of a massage therapist for this as this therapy involves a lot of pressure in the massage and this pressure relieves the deep muscular tension and spasms that impairs the muscle movement in the affected area leading to muscle stiffening and acute lower back pain. A regular massage session for an hour will give you good deal of relief.
Stretching
This exercise will stretch the back muscles without overstraining them and ease the stiffness in muscles. This will reduce the back pain with regular following of this exercise. For this exercise, lie on your back on the floor with knees bent and legs together.
Keep your arms on one side and slowly roll your knees over to one side until you are completely relaxed. Breathe evenly and hold the position for twenty seconds and repeat on the other side. After this, hold one knee and pull it slowly and gently towards your chest and hold it for twenty seconds and repeat with the other knee.
Pelvic Movement
The pelvic exercise will loosen the tight or stiff lower back muscle and thus relieve you of the pain. For this exercise, lie on your back on the floor with your knees bent, keeping your feet flat on floor.
Tighten the abdomen and your buttock so that they slightly move up and press your lower back on the floor. Hold this position for few n seconds and relax. Make sure to keep breathing evenly all through.
Trampoline Or Stability Ball
Lower back pain due to herniated discs can be relieved with the help of a mini trampoline or a stability ball. Your concerned therapist may advice you to use a mini trampoline or sit on a stability ball and bounce gently on either for about five minutes everyday.
This bouncing will help your body to pump more oxygen and nutrients to the herniated discs and hence help to loosen the muscle stiffness.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.