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 of Disc pain?
- Low back pain
- Weakness
- Pain that worsens with certain movements
- Pain that worsens after standing/sitting for too long
- Mild-moderate pain traveling into the arms or legs
- Numbness or tingling in the arms or legs
What type of exercise can help Disc pain?
***Prior to exercises it’s important to get assessed by a regulated healthcare professional so the proper treatment is in place***
Prone McKenzie stretch:
- Start by lying down on your stomach
- Place your hands flat down beside your shoulders
- Take a deep breath in and push yourself up (trying to bring you head to your feet)
- Hold it for 10-15 seconds
- Slowly come back down and repeat
Bird dog exercise:
- Start by being on your hands and knees on a comfortable surface
- Insure hands and elbows are straight under shoulder and your knees are aligned with your hips.
- Start with tightening your core muscle
- 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.
Keeping a tight core provides stability to your spine to prevent shaking.
Front plank:
Remember to keep breathing
Side plank: (similar to front plank)
Remember to keep breathing