The intense, searing sciatic pain stemming from a herniated disc can be effectively alleviated by a controlled and progressive exercise and rehabilitation program. If the acute pain is too intense to exercise, a pain management intervention, such as medication or a lumbar epidural steroid injection, may be recommended to facilitate progress with the exercise program. Show
When a lumbar disc herniates, it leaks some of its jelly-like nucleus into the spinal canal Targeted exercises for sciatica caused by a lumbar herniated disc typically have two main goals, which include:
Lumbar herniated disc exercises specifically activate and strengthen the abdominal, deep spinal, gluteal, pelvic floor, and diaphragm muscles.1 Exercise and physical therapy for a lumbar herniated disc will largely depend on the length of time the patient has had symptoms and the severity of the pain. Exercises for Sciatic Nerve Pain Caused by a Herniated Lumbar DiscThere is a wide range of strengthening and stretching exercises that may be prescribed to treat sciatica from a herniated disc. Exercise categories include:
Nerve mobilization helps treat nerves that form adhesions, which are fibrous bands of soft tissue that develop due to inflammation, making them stiff.5 These adhesions typically develop as a result of a longstanding reduction in blood flow and swelling around the sciatic nerve roots caused by herniated discs.6 Over time, the adhesions cause painful symptoms to develop from the spinal nerve root area, traveling down the leg as sciatica. advertisement McKenzie Method for Sciatica from a Herniated DiscThe McKenzie method focuses on a process called pain centralization—moving the pain symptoms from the leg or foot to the lower back. Once the pain is moved, the lower back pain can be treated more efficiently through strengthening and stabilizing exercises.7 See McKenzie Therapy for Mechanical Low Back Pain Centralizing lower back pain is accomplished by getting the spine into a backward-bending position or extension. Press-upsThis exercise should be started slowly and carefully, since this position may be painful at first.
Aim to complete 10 repetitions. Advanced extensionStart in the prone position.
Hold this position for a few seconds, as tolerable, and repeated 10 times. If lying flat causes too much pain, a similar exercise can be done standing:
Repeat the exercise 10 times. As the pain works out of the leg and centralizes, exercises to strengthen and stabilize the lower back and abdominal muscles are recommended to treat the centralized pain. See Pain Relief from McKenzie Treatment In This Article:Exercises for Strengthening the Lower Back MusclesLower back strengthening and stabilizing exercises include more advanced workouts while lying on the stomach. These exercises increase muscle strength, maintain posture, and prevent excessive movements of the lumbar spine.8 Upper back extensionThis exercise strengthens the extensor muscles of the spine.
Aim to complete 8 to 10 repetitions. Prone arm and leg liftsThis exercise strengthens the back, abdominal, trunk, and hip muscles.
Complete 8 to 10 repetitions. As strength builds, aim to hold the position for 20 seconds. See Strengthening Exercise Program for Low Back Pain Relief Exercises for Strengthening the Abdominal MusclesExercises that build abdominal muscle strength and stability are performed while lying on the back. Curl-ups for upper abdominal musclesStart by lying on the back with both knees bent and feet flat on the floor.
As strength builds, aim to complete 2 sets of 10 curls. Do not attempt to lift the head up too high. If neck pain occurs, place the hands behind the head to support the neck. Single leg raises for the lower abdominal musclesStart by lying on the back and tightening the stomach muscles.
As strength builds, aim to complete 2 sets of 10 lifts. If performing these exercises is painful, water therapy may be considered as an alternate option. The buoyancy water provides support, which in turn minimizes the pain. Water exercises can be particularly beneficial in strengthening the lower abdominal and hip muscles. Read more about Abdominal Exercises advertisement Sciatic Nerve Glide ExerciseNerve mobilization and glide exercises (nerve stretching) aim to relieve nerve tension and make the nerve more flexible.9 For sciatic nerve mobilization, follow these steps:
Aim to complete 3 rounds for each leg, twice a day. View Slideshow: 9 Exercises for Sciatica Pain Relief References
Can you fix a bulging disc with exercise?One of the best treatments for the symptoms of a herniated disc is stretching exercises. By gently stretching the muscles in the back, their flexibility is improved, helping them stabilize the disc herniation area. Overall endurance and circulation are also improved with herniated disc exercises, and symptoms improve.
What is the fastest way to heal a bulging disc?Treatment with rest, pain medication, spinal injections, and physical therapy is the first step to recovery. Most people improve in 6 weeks and return to normal activity. If symptoms continue, surgery may be recommended.
How do you fix a bulging disc in your lower back?Nonsurgical treatment may include:. Rest. One to 2 days of bed rest will usually help relieve back and leg pain. ... . Nonsteroidal anti-inflammatory drugs (NSAIDs). Anti-inflammatory drugs such as ibuprofen or naproxen can help relieve pain.. Physical therapy. ... . Epidural steroid injection.. |