Exercises to treat disc pressure on the nerve

What exercises are most effective for treating a herniated disc? What advantages come from performing these exercises? You will find the answer and more in this article.

Exercises to treat disc pressure on the nerve

A disc compressing the nerve may lead to neck and lower back pain, so what are the most important exercises to treat a disc compressing the nerve? In addition to learning the answer, keep reading to learn several crucial details:

Exercises to treat disc pressure on the nerve

These exercises do not directly treat the disc compressing the nerve, but they may help relieve pain significantly and speed up the healing process. The following are the most crucial exercises:

  • Standing Lumbar Extension 

One of the most crucial exercises for treating a herniated disc, this one helps relieve pressure on the back vertebrae. To perform it, follow these instructions:

  1. Stand still and upright.
  2. Put both hands on your hips.
  3. Push your hips forward, extending your lower back.
  4. Hold this position for 2-3 seconds.
  5. Repeat the process.
  • Standing Resistance Band Exercise

This exercise is performed using a resistance belt and is very helpful in reducing the discomfort caused by the disc pressing on the nerve. It is also the most successful exercise for treating the disc pressing on the nerve.

  1. Attach the resistance band to something stationary, such as a doorknob.
  2. Stand still with your feet hip -width apart.
  3. Bend your knees slightly, and then grab the end of the resistance band with both hands.
  4. Pull the belt towards you while bending your elbows, remembering to keep your forearms parallel to the floor.
  • Prone on elbows

The steps to perform this exercise, which is beneficial for realigning the vertebrae in the back, are as follows:

  1. Lie on your stomach.
  2. Place your hands on the ground near the shoulders.
  3. Do push ups and lift your back and shoulders while keeping your forearms on the floor.
  4. Hold this position for 30 seconds.
  5. Repeat the process several times.
  • Cobra pose exercise

It is one of the yoga exercises , but it should be noted that this type of exercise should be avoided to treat the disc pressing on the nerve in case you have difficulty performing the exercise lying on the elbows. The steps required to complete this exercise are as follows:

  1. Lie on your stomach with your hands on the floor near your chest.
  2. Slowly straighten both arms, keeping your head, chest, and shoulders above the ground.
  3. Hold this position for 10 seconds.
  4. Softly lower your hands, chest and shoulders.
  5. Repeat the process several times.
  • Exercise for the sciatic nerve

One of the finest exercises for treating the disc pressing on the nerve is the sciatic nerve thread exercise, which can be performed as follows:

  1. Sit on a chair with your arms at the sides and your feet on the floor, then bend your knees.
  2. Bend your neck by resting your chin on your chest and bending forward from your torso.
  3. Extend one leg forward as far as possible with the ankle bent.
  4. Return to the starting position and repeat the exercise several times.
  • a game of cow and cat

The steps are as follows:

  1. Bend over and place your knees and hands on the floor.
  2. Take a deep breath in and allow your stomach to drop to the floor while keeping your gaze directed up toward the ceiling.
  3. Exhale slowly while lifting your spine up, pressing into the floor with your hands and bending your neck so that you are looking at your feet.
  4. Repeat the process several times.

Benefits of doing exercises to treat disc pressure on the nerve

The following are benefits of exercising to treat a herniated disc pushing on a nerve:

  • Boosting blood flow to the spine aids in disc treatment.
  • enhancing the spine's supporting muscles.
  • Reducing pressure on the spine.
  • Increase spinal flexibility to lessen the likelihood of disc recurrence.

Exercises to be avoided by patients with herniated disc

The following exercises, among others, may make herniated disc symptoms worse:

  1. Weight lifting.
  2. strenuous exercise
  3. Long distance running.

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