Effective Exercises for Lower Back After a Slipped Disc

After experiencing a slipped disc, it is crucial to focus on exercises that promote healing, strengthen the lower back region, and improve flexibility without risking further injury. Always consult with a healthcare professional or physical therapist before beginning any exercise program. The following is a list of exercises that may help in the recovery process.

1. Pelvic Tilts

How to Do It: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold for a few seconds then relax.

Reps: 10-15 repetitions.

2. Knee-to-Chest Stretch

How to Do It: Lie on your back and bring one knee up to your chest, holding it with your hands. Keep the other leg bent or straight. Hold for 20-30 seconds then switch legs.

Reps: 2-3 times for each leg.

3. Bridges

How to Do It: Lie on your back with your knees bent and feet flat on the ground. Lift your hips toward the ceiling while squeezing your glutes form a straight line from your shoulders to your knees. Hold for a few seconds before lowering.

Reps: 10-15 repetitions.

4. Cat-Cow Stretch

How to Do It: Start on your hands and knees. Inhale as you arch your back into a cow position, and exhale as you round your back into a cat position. Move slowly and smoothly between the two positions.

Reps: 10-15 cycles.

5. Bird-Dog Exercise

How to Do It: Start on your hands and knees. Extend one arm forward and the opposite leg back, keeping your back straight. Hold for a few seconds then return to the starting position and switch sides.

Reps: 10-15 repetitions for each side.

6. Side-Lying Leg Lifts

How to Do It: Lie on your side with your legs straight. Lift the top leg up while keeping it straight, then lower it back down without touching the bottom leg.

Reps: 10-15 repetitions for each side.

7. Wall Sits

How to Do It: Stand with your back against a wall and slide down into a sitting position with your knees bent at about 90 degrees. Hold for 20-30 seconds.

Reps: 2-3 times.

Tips for Success

Warm Up: Always warm up before exercising to increase blood flow to the muscles. Listen to Your Body: Stop any exercise that causes pain or discomfort. Stay Consistent: Aim to perform these exercises several times a week for the best results. Focus on Core Strength: As you progress, incorporate core-strengthening exercises to support your lower back.

Conclusion

Recovery from a slipped disc takes time, and these exercises can help strengthen your back and improve flexibility. Always prioritize safety and consult with a healthcare provider for personalized guidance.