In this article, you will find out everything you need to know about herniated discs and the most effective ways to treat them, including an advanced treatment called Prolotherapy.
Key Takeaways
- Recognizing herniated disc symptoms is essential for timely treatment and relief.
- Gentle exercises like lumbar extensions and cobra pose can aid recovery, but always avoid movements that worsen pain.
- Consult a healthcare professional for tailored exercise recommendations and safe return to activity.
Understanding Herniated Disc Symptoms
Herniated discs can cause back, neck, hip, leg, or buttock pain, tingling, numbness, and muscle weakness. Sitting often worsens symptoms. In severe cases, loss of bowel or bladder control may occur and requires urgent medical attention. Some people may have a herniated disc without symptoms, discovered only during imaging for other reasons.[1]
Safe and Effective Exercises for Herniated Discs
Gentle, low-impact exercises like walking or swimming help maintain flexibility and support healing. Always monitor your pain and stop any movement that increases discomfort. Gradually reintroduce exercise as symptoms improve, and consult your doctor for guidance.
Standing Lumbar Extension
Stand with feet shoulder-width apart, hands on your lower back, and gently arch backward. Do 10 reps for 2–3 sets. This relieves pressure on the lumbar spine and can reduce leg pain.
Prone on Elbows
Lie face down, prop up on your forearms, and relax your legs. Hold for 20–30 seconds. This position extends the spine and relieves disc pressure.
Cobra Pose
Lie face down, hands under shoulders, and gently lift your chest while keeping hips on the floor. This yoga pose stretches the spine and can ease lumbar tension.
Sciatic Nerve Floss
Sit upright, feet flat. Slowly straighten one leg and flex your foot upward, then return to start. Repeat several times per leg. This improves sciatic nerve mobility and reduces leg pain.
Bird Dog Exercise
On all fours, extend your right arm and left leg, then return to start and switch sides. This strengthens core and back muscles, supporting spinal stability.
Pelvic Tilts
Lie on your back, knees bent, feet flat. Gently lift your pelvis, hold, then lower. This strengthens the lower back and relieves lumbar discomfort.
Exercises to Avoid with a Herniated Disc
- Good Mornings: Forward bending with weight increases disc pressure. Try waiter’s bows instead.
- Deadlifts: Lifting heavy weights can worsen symptoms. Bridges are a safer alternative.
- Deep Squats: Excessive lumbar flexion can aggravate pain. Use modified squats with limited depth.
Modifications for Common Exercises
- Waiter’s Bow: Hip flexion stretch that reduces lower back strain.
- Bridges: Strengthen glutes and lower back without heavy lifting.
- Modified Squats: Limit squat depth to maintain spinal alignment and reduce stress.
Returning to Regular Exercise
Gradually increase activity, focusing on low-impact movements. Avoid inactivity, which can cause stiffness and slow recovery. Always consult your doctor before resuming intense exercise.
Gradual Progression
Slowly increase exercise intensity and listen to your body. Avoid overexertion to prevent setbacks.
Consulting a Doctor
Get personalized exercise recommendations from a healthcare professional to ensure safety and effectiveness.
Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat herniated discs.
Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to help with herniated discs.
As prolotherapy is helping to treat the root cause of herniated discs, it is deemed to be a permanent fix, preventing the symptoms from returning.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let herniated discs control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
Get in Touch
Phone: +441234380345
Email: info@prohealthclinic.co.uk
Our Clinic Locations
London: 104 Harley Street, Marylebone, W1G 7JD
Manchester: The Hadley Clinic, 64 Bridge Street, M3 3BN
Bedford: The Village Medical Centre, Kingswood Way, MK40 4GH
All clinics offer the same award-winning prolotherapy treatment with convenient appointment times, including evenings and weekends.
Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating herniated discs, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with herniated discs and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
LinkedIn profile
Frequently Asked Questions
What are the common symptoms of a herniated disc?
Back pain, neck pain, hip or leg pain, tingling, numbness, and muscle weakness. Severe cases may affect bowel or bladder control.
Why should I avoid exercises like deadlifts and deep squats if I have a herniated disc?
These exercises increase lumbar spine pressure and can worsen pain. Choose low-impact alternatives to protect your back.
How can exercises like the bird dog and pelvic tilts help with herniated disc recovery?
They strengthen the core and back, improve flexibility, and reduce pain and tension in the lower back.
What modifications can I make to common exercises to protect my spine?
Use waiter’s bows, bridges, and modified squats to reduce lower back strain while targeting key muscle groups.
Why is it important to consult a doctor before returning to regular exercise after a herniated disc?
A doctor can provide personalized recommendations and ensure you exercise safely, preventing further injury and supporting recovery.
References
- Andersson, G. B. J. (1999). Epidemiological features of chronic low-back pain. Lancet, 354(9178), 581-585.
- Hauser, R. A., et al. (2011). Prolotherapy for musculoskeletal pain and injury. Curr Sports Med Rep, 10(5), 255-259.
- ProHealth Clinic. Top 6 Exercises for Herniated Disc Relief. prohealthclinic.co.uk
- Case studies and further reading available upon request.