Low Back Pain Relief: The Best And Worst Exercises for Herniated Discs

🎙️ Low Back Pain Relief: The Best And Worst Exercises for Herniated Discs

Back pain is a global concern, affecting countless individuals, families, communities, and economies. One predominant cause is the herniated disc, manifesting in various forms such as bulging or slipped discs, sometimes referred to as "disc strain." The internet is teeming with exercises and recommendations, but many focus only on short-term pain relief, sidelining long-term recovery.

Delving into the anatomy of a herniated disc is essential for better understanding the associated pain. The lumbar intervertebral disc acts as a cushion between vertebrae. Structurally, it resembles a jam donut: the 'dough' being strong ligament layers called the Annulus Fibrosis and the 'jam' being a fluid-like nucleus. The fluid nucleus allows the disc to absorb shock, supported by the ligament layers.

However, when the disc herniates, these robust ligaments are compromised, letting the fluid leak. The spine's interlinked structure means that damage to one part affects the whole, making recovery challenging. Herniated discs cause complications because they're located in the constricted space of the lower back. As these discs bulge, they reduce space further, causing the body to instinctively lean forward and further strain the already injured tissues.

While some exercises like child’s pose, knee hugs, and the cobra stretch are often recommended for herniated discs, not all are beneficial. Some may even cause more harm due to a misunderstanding of back pain. The article emphasises exercises that genuinely support recovery, such as the towel exercise, which aids both short-term relief and long-term health, and the core engagement exercise, which emphasises spinal stability. Transitioning to upright movements, the squat and hip hinge are paramount, playing a daily role in movements like getting up from a chair.

While the journey to full recovery from herniated discs can be lengthy and fraught with setbacks, the right approach can make all the difference. Adopting a well-structured program, like the Back In Shape Program, can provide the necessary education, exercises, and stretches, backed by professional support.

Eager to learn more about managing and recovering from herniated discs effectively? Discover the full details, explore critiques of popular exercises, and unlock the secrets to lasting recovery.

You can check out the full episode below:

🗞️ Issue 56 - Low Back Pain Relief: The Best And Worst Exercises for Herniated Discs
👉 https://backinshapeprogram.com/2023/08/low-back-pain-relief-the-best-and-worst-exercises-for-herniated-discs/

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