Herniated Disc: These Exercises Will Strengthen Your Back
Regular exercise supports the recovery of the affected intervertebral disc and improves mobility. This helps reduce pain and positively influences the healing process without overloading the back. At the same time, the exercises promote better posture, coordinated movement, and greater resilience in daily life. In addition, they strengthen the muscles, which are crucial for a stable spine. This can help reduce the risk of recurrence.
Please discuss these exercises with your doctor or therapist beforehand to ensure that they are suitable for you and can be integrated into your personal therapy plan.
Quickly find the right exercises:
Standing pelvic tilts
Objective: To mobilize the pelvis and lower spine
Starting position:
- Stand with your feet hip-width apart.
Exercise:
- Bend your knees slightly and engage your core muscles.
- Slowly move your pelvis forward and backward.
- Keep your upper body and legs in the starting position.
Variation:
- You can also perform the exercise while lying down or sitting with your legs raised.
3 sets x 10 repetitions, 30-second rest between sets
Deadlift
Objective: Strengthening the back muscles
Starting position:
- Stand with your feet hip-width apart. Keep your knees slightly bent.
Exercise:
- Lean your upper body forward while keeping your back straight, then return to an upright position.
Variation:
- You can also hold two filled water bottles in your hands and lower your arms toward the floor at the same time during the exercise.
3 sets x 10 repetitions, 30-second rest between sets
All-fours with leg extension
Objective: Strengthening the back and gluteal muscles
Starting position:
- Get down on all fours and place your knees hip-width apart and your hands shoulder-width apart.
- Your upper body should form a straight line from your hips to your shoulders, and your head should be held in line with this.
Exercise:
- Distribute your weight evenly across all 4 four points of contact and engage your abdominal and back muscles.
- Lift one leg and extend it backward.
- Hold the position briefly and lower your leg back down.
- Then perform the movement with the other leg.
Variation:
- Simultaneously lift your right arm and left leg, or your left arm and right leg, off the floor and extend them.
3 sets x 10 repetitions, 30-second rest between sets
Lying leg raises
Objective: Strengthening the abdominal muscles
Starting position:
- Lie on your back on a flat surface with your feet hip-width apart. Keep your knees bent.
- Place your arms at your sides.
- Stand on a firm surface with your feet shoulder-width apart and your knees slightly bent.
Exercise:
- Tense your core muscles and press your lower back lightly against the floor.
- Lift both legs off the floor at the same time until they are between your upper body and thighs, forming a 90-degree angle at the knee.
- Hold the position briefly and slowly lower your legs back down.
3 sets x 10 repetitions, 30-second rest between sets
Lying Piriformis Stretch
Objective: Gluteal muscle stretch
Starting position:
- Lie on your back on the floor and place your arms at your sides.
Exercise:
- Extend your right leg and place the outer ankle of your left foot on the thigh of the extended leg.
- Engage your core muscles and press your lower back lightly against the floor.
- Grasp the raised leg with both hands below the knee.
- Pull the leg toward your torso until you feel a stretch in your glutes.
- Hold the position, then return to the starting position. Now perform the exercise on the other side.
3 sets of 45 seconds per side
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