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Consistently practicing targeted exercises for herniated discs can significantly alleviate pain, enhance joint and bone flexibility, and promote faster recovery. Below are 10 straightforward exercises designed to address cervical and lumbar herniated discs, which individuals can easily perform at home.
1. Exercises for cervical disc herniation
Cervical disc herniation occurs when the discs between the neck vertebrae protrude, leading to discomfort such as neck pain radiating to the shoulders, headaches, and arm numbness. These exercises can help ease some of these symptoms. In recent years, this condition has surged in prevalence, yet many remain unaware of its implications, often delaying proper care.
1.1. Lateral neck stretch
This simple exercise involves gentle movements to relieve neck pain effectively with regular practice.
How to Perform:
- Sit cross-legged on the floor with a straight posture.
- Extend your right arm downward and place your left hand on top of your head.
- Gently pull your head toward your left shoulder, holding for 15 seconds before returning to the starting position.
- Repeat 2–3 times on each side.
1.2. Chin tuck
This exercise boosts treatment outcomes when paired with a doctor’s recommendations, helping restore the natural curve of the cervical spine.
How to Perform:
- Sit upright with legs crossed.
- Clasp your hands behind your neck, pressing your head forward until your chin nears your chest.
- Hold for 10–15 seconds, repeating 2–3 times.
1.3. Upper body stretch
This stretch targets neck and upper back stiffness, improving overall comfort.
How to Perform:
- Sit cross-legged with a straight back.
- Interlace your hands, extend them upward, tilt your head back, and gaze at the ceiling.
- Hold for 15 seconds, then lower your arms and head.
- Repeat 2–3 times, keeping your spine aligned.
1.4. Neck tilt
Widely practiced for its simplicity, this exercise reduces pain and enhances posture.
How to Perform:
- Sit with knees bent, heels under you, hands on the floor (palms outward), and lean back slightly.
- Lift your chest, spread your shoulder blades, and tilt your head back for 30 seconds.
- Return to the starting position and repeat 2–3 times.
1.5. Baby pose (Child’s pose)
This pose effectively reduces pain radiating to the shoulders and arms caused by cervical herniation.
How to Perform:
- Kneel with knees bent and heels beneath you.
- Bend forward, bringing your chest to your thighs, and extend your arms overhead for 30 seconds.
- Slowly rise and repeat 2–3 times.
2. Exercises for lumbar disc herniation
Lumbar disc herniation, common across various age groups—especially among working adults—causes persistent lower back pain that may extend to the hips, buttocks, and legs, often along the sciatic nerve. This condition is a growing concern, particularly for those engaged in heavy lifting or prolonged sitting.
2.1. Cobra pose
This stretch strengthens the lower back and improves spinal flexibility.
How to Perform:
- Lie face down, hands near your chest on the floor.
- Inhale deeply, pushing your body upward with your arms, keeping your gaze forward and chest open.
- Hold for 30 seconds, breathing evenly, and repeat 2–3 times.
2.2. Simple prone stretch
A gentle exercise to ease lumbar discomfort.
How to Perform:
- Lie on your stomach with arms and legs extended.
- Lift your neck while inhaling, then lower it while exhaling.
- Maintain a straight back and repeat 10 times.
2.3. Downward-facing dog pose
This pose strengthens lumbar muscles, reducing back pain over time.
How to Perform:
- Start on hands and knees.
- Inhale, straighten your arms and legs, pressing your feet into the floor, and gaze toward your belly.
- Hold for 30 seconds, then return to the starting position. Repeat 2–3 times.
2.4. Bridge pose
This exercise enhances joint flexibility and supports lumbar recovery.
How to Perform:
- Lie on your back, knees bent, feet flat and shoulder-width apart, arms along your sides.
- Inhale, lift your hips and abdomen, drawing your legs closer to your buttocks while pressing your shoulders down.
- Hold for 30 seconds, then lower slowly. Repeat 2–3 times.
2.5. Bug pose
This strengthens the glutes and thighs, relieving pressure on the lower back.
How to Perform:
- Lie on your back, knees bent, arms extended toward your knees.
- Tighten your abs, extend your right arm and leg for 5 seconds, then switch to the left.
- Perform 3 sets of 10 reps per side.
3. Key considerations for exercising with herniated discs
When engaging in these exercises, keep the following in mind:
- Avoid movements that strain the cervical or lumbar spine, such as heavy lifting, twisting, or toe-touching, as they may worsen the condition.
- Consult a doctor before starting, as suitability varies by individual.
- Warm up with light stretches to prepare your muscles and joints.
- Move slowly and gently, avoiding excessive force.
- Perform exercises correctly to maximize benefits.
- Coordinate breathing—inhale deeply and exhale steadily—to oxygenate your body.
- Stop immediately if you notice unusual discomfort.
These exercises are supplementary and should complement medical treatments prescribed by a healthcare provider for optimal pain relief and recovery. If spinal symptoms arise, seek professional evaluation to determine the best course of action, including tailored home exercises.
Non-invasive treatments like Chiropractic combined with Physiotherapy and Rehabilitation exercises are celebrated for their remarkable effectiveness and gentle approach to healing. This method is widely practiced worldwide to address musculoskeletal challenges.
Chiropractic care offers a fantastic option for managing and alleviating the symptoms of Disc Syndrome, providing a safe, non-surgical pathway for patients to move closer to their wellness goals. In Vietnam, ACC Chiropractic Clinic – a member of FV group and Thomson Medical Group Singapore has been at the forefront of this treatment approach, helping tens of thousands of patients overcome herniated discs and other joint and bone issues over nearly 20 years.
At ACC, our skilled doctors begin with a thorough consultation and examination, and if needed, they may recommend diagnostic imaging like X-rays or MRIs. Based on the insights from your Chiropractic evaluation, your doctor will design a personalized treatment plan tailored to your unique condition. Ready to take charge of your health? Reach out to ACC Clinic today via hotline/whatapp +84 946 740 066 to experience this natural, effective solution firsthand!
