Slipped Disc: Effective Exercises for Pain Relief

Slipped Disc: Exercises for Pain Relief

A slipped disc, also known as a herniated disc, can cause serious discomfort and affect your daily life. If you’re experiencing back pain, numbness or tingling, you could be dealing with this common spinal problem. The good news is that specific exercises can help relieve the pain and improve your mobility.

In this blog, we’ll look at what a slipped disc is, how it causes pain, and what exercises can help you manage it better. We’ll also discuss when you should seek medical advice and where you can get treatment in Pune and PCMC.

What is a Slipped Disc and How Does it Cause Pain?

The spine is made up of a series of bones called vertebrae, which are cushioned by soft discs. These discs act as shock absorbers, allowing you to move comfortably. A ‘slipped’ or herniated disc occurs when the soft centre of the disc pushes out through a tear in the outer layer, often pressing on nearby nerves.

This can cause symptoms like:

Lower back pain that may spread to the buttocks or legs.
Numbness or tingling in parts of your body, usually on one side.
Muscle weakness, making it hard to lift or hold things.

The pain is often worse when you move or sit for too long, and it can interfere with your daily activities. Although a slipped disc can be painful, certain exercises can help relieve the symptoms and improve the health of your spine.

Best Exercises for Slipped Disc Pain Relief

Before starting any exercise plan, it’s important to consult a doctor to make sure the exercises are appropriate for your condition.

1. Pelvic Tilts

Pelvic tilts help relieve lower back tension and strengthen core muscles that support the spine.

How to do it:

  • Lie on your back with knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and press your lower back into the floor.
  • Hold for 5 seconds, then relax.
  • Repeat 10-15 times.

2. Cat-Cow Stretch

This gentle yoga pose improves flexibility and relieves tension along the spine.

How to do it:

  • Start on your hands and knees in a table position.
  • Arch your back (cow pose), then round your back (cat pose).
  • Continue alternating between these two positions, moving smoothly with your breath.
  • Repeat for 10-15 repetitions.

3. McKenzie Extension

McKenzie extensions are particularly helpful for people with a slipped disc in the lower back, as they help reduce pressure on the spinal nerves.

How to do it:

  • Lie face down with your hands under your shoulders.
  • Gently lift your torso off the floor, keeping your hips low.
  • Hold for 5-10 seconds, then slowly lower back down.
  • Repeat 8-10 times.

4. Knee-to-Chest Stretch

This stretch helps relieve pressure on the lower back and lengthens the spine.

How to do it:

  • Lie on your back with your knees bent and feet flat.
  • Bring one knee up to your chest and hold it with both hands.
  • Hold for 20-30 seconds, then switch legs.
  • Repeat 2-3 times for each leg.

5. Child’s Pose

Child’s pose is a gentle stretch that releases tension in the lower back, hips and thighs.

How to do it:

  • Start on your hands and knees, then sit back on your heels with your arms extended forward.
  • Hold this position for 30 seconds to 1 minute, breathing deeply.
  • Repeat 3-4 times.

Benefits of exercises for slipped disc pain relief

Doing the right exercises helps

  1. Strengthen the muscles that support your spine
  2. Improve posture
  3. Increase flexibility
  4. Reduce pressure on affected nerves
  5. Improve circulation for healing

How to Safely Perform Slipped Disc Exercises at Home

While these exercises can be effective, it’s important to do them carefully to avoid further injury. Here are some tips to make sure you’re exercising safely:

  • Start slowly: Don’t push yourself too hard, especially if you’re just starting out.
  • Avoid high-impact movements: Activities such as running or jumping can make symptoms worse.
  • Listen to your body: If you feel pain during exercise, stop immediately.
  • Be consistent: Regular, gentle exercise is more beneficial than intense exercise.

For best results, try to do these exercises every day or a few times a week. However, if your pain gets worse, it may be time to seek professional help.

The Importance of Posture and Daily Movement for Slipped Disc Recovery

In addition to exercises, your posture plays an important role in managing a slipped disc. Poor posture can make your condition worse by putting extra stress on your spine.

Here are some posture tips to help you recover:

  • Sit with support: Use a chair that supports your lower back. Keep your feet flat on the floor and avoid slouching.
  • Stand upright: Distribute your weight evenly on both feet and keep your shoulders relaxed.
  • Take breaks: If you sit or stand for long periods of time, take breaks to move around and stretch.

Incorporating good posture into your daily activities can help speed recovery and prevent future episodes of back pain.

When to Seek Professional Help for a Slipped Disc

While exercises and posture improvements are helpful, there are times when you may need professional guidance. If you experience any of the following, you should see a doctor

  • Severe, persistent pain that doesn’t get better with rest or exercise.
  • Loss of sensation or weakness in your legs.
  • Difficulty controlling your bladder or bowel (a rare but serious symptom).

These signs may indicate a more serious condition that requires medical attention. A specialist can help you understand the best course of treatment, which may include physiotherapy or, in some cases, surgery.

Why Choose Dr. Ninad Patil for Slipped Disc Treatment in Pune and PCMC?

While exercises can significantly reduce the symptoms of a slipped disc, it’s important to seek professional medical advice if the pain persists or worsens. For the people of Pune and PCMC, Dr.Ninad Patil is a trusted expert in the treatment of slipped discs. His personalised treatment plans and expertise in minimally invasive procedures ensure optimal care for those suffering from spinal problems. Schedule a consultation with Dr.Patil to explore the best treatment options for long-term relief and recovery.

By doing these exercises as part of your daily routine, you can manage and reduce the pain caused by a slipped disc. Always remember to start gently and consult a specialist like Dr.Ninad Patil to make sure you’re on the right path to recovery.