What can cause Disc pain?

A herniated/bulging disc is a condition what causes a disc in the spine to bulge out of average radius. This can cause loss of motion and pain and sometimes only felt when the disk is pressing up against the nerve in the spinal column.

What are common signs?

  • Low back pain
  • Weakness
  • Pain that worsens with certain movements
  • Pain that worsens after standing/sitting for too long
  • Mild-moderate pain travelling into the arms or legs
  • Numbness or tingling in the arms or legs

What type of exercise help Disc pain?

*Prior to excercise it's important to get assessed by a regulated healthcare professional so the proper treatment is in place*

Prone McKenzie stretch:

  1. Start by lying down on your stomach
  2. Place your hands flat down beside your shoulders
  3. Take a deep breath in and push yourself up (trying to bring you head to your feet)
  4. Hold it for 10-15 seconds
  5. Slowly come back down and repeat

Remember to keep breathing!

Bird dog exercise:

  1. Start by being on your hands and knees on a comfortable surface
  2. Ensure hands and elbows are straight under shoulder and your knees are aligned with your hips
  3. Start with tightening your core muscle
  4. Raise one arm straight up while bringing opposite leg up

Ensure back is flat and not curved!

Keeping a tight core provides stability to your spine to prevent shaking.

Front plank:

  1. Start by lying down on a comfortable surface such as a mat
  2. Using you forearm, place them flat on desired surface
  3. Ensure elbow and shoulder are aligned
  4. Tuck in stomach and lift body up (nothing is touching mat besides toes are forearms)

Remember to keep breathing!

Side plank: (similar to front plank)

  1. Start by lying down on a comfortable surface
  2. Place side of forearm flat on desired surface and aligned with shoulders
  3. Next, straighten both legs
  4. Tighten core and lift your body up from surface

Remember to keep breathing!