Back Pain Exercise & Stretches to Relieve Lumbar Herniated Disc

By Dr. Narendra Physiotherapy and Rehabilitation

Back pain is a common reason for absence from work and for seeking medical treatment and back pain exercise. It can be uncomfortable and debilitating. It can result from injury, activity and some medical conditions. Back pain can affect people of any age, for different reasons. As people get older, the chance of developing lower back pain increases, due to factors such as previous occupation and degenerative disc disease. Herniated disc is a common Couse of back pain in which back Pain exercise are very helpful.

back pain exercise

Daily stretching can be one of the best ways to alleviate radiating leg pain from a lumbar herniated disc. The following 3 stretches can help loosen your tight hamstring muscles for better lumbar spine support and reduce pressure on the sciatic nerve going down your leg. Just remember to stop if any exercise causes pain to worsen.
Seated Hamstring Stretch

  1. Sit with one leg extended and your back straight. Bend your other leg so that the sole of your foot rests against your mid-thigh.
  2. Reach toward your ankle. Keep your knee, neck, and back straight.
  3. Feel the stretch in the back of your thigh.
  4. Hold for 30 to 60 seconds. Repeat 2 times.
  5. Repeat __ times per day.

Hamstring Stretch with Towel

back pain Exercise, best physiotherapist near me, physiotherapist at home
  1. Put a towel behind one knee or calf.
  2. Use the towel to pull the leg toward your chest, keeping the leg straight or slightly bent.
  3. Hold for 30 to 60 seconds. Then lower the leg.
  4. Repeat 2 times.
  5. Switch legs.  

Standing Hamstring Stretch (Both Legs at Once)

  1. Stand and cross your right foot in front of your left.
  2. Slowly lower your forehead to your right knee by bending at the waist.
  3. Keep both knees straight.
  4. Hold this position for 15 to 30 seconds.
  5. Relax

Leave a Comment

Your email address will not be published. Required fields are marked *

Call Now Button
WhatsApp Chat
1
Hello
Hello,
How can I help You?