Herniated Disc

What is a Herniated Disc?
The discs of the spine are cushions that separate each set of bones in the back (called vertebrae).
www.herniatedlumbardisk.com/herniated-disc-exercises-and-stretches/They are made up of a strong outer covering (called the Annulus) and a soft jelly center (called the Nucleus).
When a disc herniates, the outer covering tears for one reason or another and the jelly within the disc begins to shift out, creating a bulge in the disc.  This is why this condition is also commonly referred to as a “Bulging Disc.”
The symptoms of a herniated disc can be tricky because they tend to bulge right where the nerves are exiting the spine.  So, not only do you usually experience pain where the disc is injured (such as low back pain or neck pain), but the pain also tends to travel to wherever the affected nerve travels to.
The typical treatments recommended for this condition include medications (usually anti-inflammatories and pain-relievers), pain injections (epidurals and steroids), physical therapy, and surgery in the worst cases.
Alternatively, chiropractic, massage therapy, and accupuncture have also been found to be helpful with this condition.

Herniated Disc Stretches

Single Knee To Chest Lie on your back on a flat and firm surface. Grip your hands behind your thigh and pull it towards your chest. Keep the opposite leg flat on the surface. Hold this position for 30 seconds, then switch legs and repeat.

Double Knee To Chest Just like in the Single Knee To Chest, lie on your back on a flat and firm surface. Grip your hands behind both of your thighs and pull them toward your chest. Hold this position for 30 seconds, then rest and repeat.

Prayer Stretch Kneel on flat firm surface and rest your buttocks on your heels.  Lower yourself slowly and raise your arms out in front.  Hold this stretch for 30 seconds and then come back to neutral position.  Repeat this process favoring your left side next and then your right side.  Keep rotating center, left and right.

  

Herniated Disc Exercises

Pelvic Lift Lie on your back on a flat and firm surface. Your feet should be flat, knees bent, and your legs should be together. Tilt your pelvis and push your lower back to the floor and slowly lift your buttocks off the floor as far as possible without straining. Hold this position for 5 seconds and then lower your buttocks to the floor. It is very important to keeping breathing during the movement, do not hold your breath.

Trunk Rotation Lie on your back on a flat and firm surface. With your knees bent and your feet flat, rotate your trunk from side to side. Make sure you go slow and concentrate on form. Do not swing or jerk.