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Herniated Disk And Lower Back Pain Relief

Updated on February 24, 2011

I have had a herniated L3 and L5 for the past 2 years! Herniated disks can be the most painful and annoying problem anyone can face. I have gathered up some exercises that helped make a huge difference for me. You can do them anytime of the day but i recommend doing them as soon as you wake up. These exercises are designed to loosen up the muscles around the spine and also strengthen them! It also relives normal lower back pain for those who do not have a herniated disk. These exercises helped me get through the day and helped me to not be in constant pain! And i have been completely pain free for almost 6 months now! I still do the exercises everyday! I also want to let you know that i was never on pain meds! I refused to take them! It is very bad for your health and i have seen to many people become addicted.

Before we get to the exercises there is one important thing that everyone with back pain should do! And that is KEEP GOOD POSTURE! My doctor and physical therapist both told me that i possible could have prevented my herniated disks if i had good posture! I was always hunched over like most people when i was sitting and walking! If you have good posture you can prevent injury and get on the fast track to having a healthier back! Here are some examples of sitting and standing.

Another tip when sitting in a chair is to put a rolled up towel against your lower back to help prop you up!


The first exercise i start off with to get your back warmed up for some of the harder exercises is the standing extension. Start by

  • Standing up
  • Rest your hands on your lower back
  • Gently arch backwards until you feel a stretch in your lower back
  • Only stretch as far as you are comfortable
  • Try holding each stretch for 10 seconds
  • Do 5 sets

The next exercise i do is the bridge.

  • Lay flat on your back with your hands flat on the ground
  • Have your knees bent and you feet about 6 inches from your butt
  • Push off with you legs and tighten your butt and abs
  • Try to hold for 10 seconds and slowly come down
  • Do 5 sets

The next exercise i do is the laying down extension.

  • Lie on your front
  • Start by gently pushing your chest away from the floor while keeping your legs flat on the floor
  • If this is to hard you can do it from your elbows
  • When you cannot go any further hold for 5-10 seconds
  • Lower yourself slowly
  • Do 5 sets

The last stretching type exercise i do is the Cat-cow yoga move. Here is an instructional video on how to do this properly!

The next exercise i recommend doing only once or twice a week. It is called the dead lift. Now since we have back problems we are going to use a very light weight. You can hold dumbbells or a bar if you like but use a weight were you can do 20 reps. Do 3 sets of 15-20 reps. Stop if you experience more pain than normal and lower the weight! It is hard to explain the movments so watch this good instructional!

Another workout i recommend doing a couple times a week is superman!

  • Lay flat on your front
  • Lift your arms straight out
  • Lift your legs up with little to no bend in the knees
  • Tighten your lower back
  • Hold for as long as you can
  • Do 2 sets

And last but not least...Crunches! Crunches are great for strengthening your abs and core which supports your back and spine! You should do these about 3 times a week!

  • Lay flat on your back
  • Knees bent 6 inches from your butt
  • Hands behind the head for neck support but do not use your arms to pull yourself up
  • Raise your shoulders to the ceiling
  • You should really only be lifting your shoulders about 3-6 inches off the ground!
  • Lower your self slowly
  • Do 3 sets of as many as you can do

I also recommended taking some supplements that help with inflammation such as aloe vera, fish oil, vitamin C, and Vitamin E. I feel like they helped me and hey there healthy!

I hope these exercises help you out as much as they have helped me! And remember you should always consult with your doctor before starting any exercise program! Good luck!


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    • jamila sahar profile image

      jamila sahar 3 years ago

      Great hub and very useful information