Can Physical Therapy Resolve Herniated Discs?

A herniated disc is a painful, but common, back injury that affects many people during their lifespan. However, the condition can be resolved with an effective herniated disc exercise plan.

Suffering from a herniated disc can result in restricted movement, pain, and stiffness around the spine. The good news is, in the majority of cases, physical therapy can be a successful remedy for back pain.

Let’s take a look at how this type of injury happens and what can be done to treat it.

What is a herniated disc?

A herniated disc is a type of back injury caused by a rupturing of the inner layer of a spinal disc. The ruptured area of the disc can press on the spinal column, causing pain and restricting motion.

Discs naturally degrade as we age, leaving them at risk of strain and tears from activities we may have previously enjoyed without issue.

The inflammation of a herniated disc is often what causes the pain and prevents healing from happening. Physical therapy, specifically herniated disc exercises, can help tackle this inflammation, offering the body a chance to heal.

How can physical therapy help a herniated disc?

Herniated disc treatment is often focused on relieving pain and inflammation while strengthening the muscles in the lower back. Around the lower end of the spine is typically where you’ll feel the most strain from a herniated disc, so working to build stability in this area can be key.

Most of the time, a course of physical therapy is enough to remedy a herniated disc. However, in more severe cases your doctor might suggest surgical treatment.

As the disc heals, you should feel your range of motion and general mobility returning to normal.

Herniated disc exercises for relieving pain

Here are a few simple exercises to help relieve back pain from a herniated disc. For the most benefit, try to repeat these stretches three to five times a session, with three weekly sessions.

Cobra Pose

• Start by lying flat on your stomach with your legs extended straight behind you and the tops of your feet resting on the floor.
• Place your hands flat on the floor underneath your shoulders
• Inhale and press up through your arms. Lift your chest and keep your elbows bent.
• Aim to stretch the front of your body with your back arched.
• Hold for fifteen seconds. Lower your body to the floor.

Standing Lumbar Extension

• Stand with your feet hip-width apart and your knees slightly bent.
• Place your hands on your lower back.
• Inhale and slowly lean back, pressing into your hands.
• Keep your shoulders and neck relaxed. Bend back as far as you feel comfortable doing.
• Hold for fifteen seconds before slowly returning to a standing pose.

Prone on Elbows

• Lie flat on your stomach with your legs extended straight behind you.
• Prop your upper body up on your forearms with your chest lifting slightly off the floor.
• Press your forearms into the ground, lifting your chest as far as you feel comfortable.
• Hold for fifteen seconds before slowly lowering your body to the ground.

Hamstring Stretches

• Stand with your feet hip-width apart.
• Extend one leg straight out in front of you. Keep your heel on the floor and your toes pointing upwards.
• Slowly bend forward at the hips. Keep your back straight as you reach toward your extended leg.
• Hold for fifteen seconds before repeating with the other leg.

Cat-Cow

• Begin in a tabletop position with your knees under your hips and your hands under your shoulders.
• Inhale and drop your belly towards the floor, lifting your head and hips towards the ceiling.
• Exhale as you round the spine, tucking your chin into your chest and squeezing your belly towards your spine.
• Repeat this movement up to five times. Holding for ten seconds at both points.

Bird-Dog

• Begin in a tabletop position with your knees under your hips and your hands under your shoulders.
• Inhale and extend your left arm straight forward and your right leg straight back.
• Maintain balance and hold for fifteen seconds.
• Bring your arm and leg back to the starting position.
• Repeat with the opposite limbs.

Shoulder Rolls

• Stand up straight with your feet hip-width apart and your arms by your sides.
• Inhale and lift your shoulders towards your ears.
• Roll your shoulders back and down, squeezing your shoulder blades together.
• Repeat this movement ten times.

Neck Stretch

• Sit or stand with your back straight.
• Gently tilt your head towards your left shoulder, bringing your ear close to your shoulder.
• Hold for ten seconds before returning your head to the starting position.
• Tilt your head in the opposite direction and hold again for ten seconds.
• Repeat this movement eight times on both sides.

Tips for managing a herniated disc at home

Follow these simple tips for managing your pain at home.

• Avoid sitting for long periods: Spending too much time sitting, like at a desk, can add strain to your back. Try to incorporate regular breaks into your routine or get up and walk around as often as you can.
• Avoid strenuous activities: Herniated discs need rest and that means avoiding strenuous activities and workouts as best as you can.
• Use proper form when bending: It’s best to avoid bending as much as possible, but if you do have to squat, adopt good form and bend at the knees.

It’s important to combine these tips with the advice of a professional orthopedic surgeon or physical therapist for the best chance of recovery.

When should you consider surgical treatment for a herniated disc?

Most herniated disc injuries can be treated with physical therapy and pain medication. However, in severe cases, you may require surgical treatment.

Your physical therapist will be able to diagnose the severity of your condition and suggest an appropriate course of action. There are both minimally invasive and open surgery options for spinal treatment, depending on your needs.

Book an appointment with All Sports Physical Therapy and get help treating herniated disc pain and more.