An initial 2-3 days of absolute rest is recommended after suffering a herniated disc.
However, remaining immobile for more than a week can be bad for your spine’s health. Many patients see this as an opportunity to get lazy which can also lessen the effect of medication on your condition. Strengthening your spine is crucial so that the body has enough support for carrying your weight around. For people who are overweight, losing weight should be a priority if they suffer from a herniated disc because it is the body’s way of communicating that the spine is not able to support the extra weight. Along with a good diet plan, incorporating some of the following exercises will help strengthen the body and spine. Stretching exercises like pilates and yoga are very beneficial for herniated disc patients. Avoid performing any seated and standing front bends. If you want to opt for cardio based exercises, start with 10 minutes and then work your way up to 30 minutes by increasing the time by 5 minutes every day. However, do talk to your healthcare specialist before introducing these exercises into your routine. Intensive cardio and weight lifting are definitely not recommended.
This is an ideal pose to start with to relieve pain from a herniated disc and to strengthen the spine at the same time.
This is an advanced sphinx pose that stretches the spine more. If you feel pain while doing this, stop the pose until your herniated disc symptoms reduce before trying again. The part of tilting the head backwards to look at the ceiling can be avoided, if it is too strenuous initially. You can also raise your hands to above the level of the head for a lesser stretch.
If you are able to master the sphinx and cobra position, then advancing to the upper facing dog pose can help strengthen the spine to support a herniated disc.
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