Exercise is especially important for disc health and healing
The key is doing the right exercises the right way. The wrong exercises, or even the right exercises done incorrectly can exacerbate a disc herniation.
To keep from making a disc herniation worse repetitive and end-range lumbar flexion must be avoided during activity and exercises. Flexion compresses the disc and places tensile load through the back part of the disc, where it herniates. This can increase disc related pain, increase disc herniation size, and keep the disc from healing.
The lower back simply needs to be maintained in a neutral position during exercise and activity
Neutral is the backs natural, comfortable position while standing. For most people the back will be naturally extended, or lordotic.
The trunk curl-up with neutral spine, plank, and Pallof press are excellent options to engage and strengthen the core muscles without aggravating a herniated disc.
The trunk curl-up is essentially a crunch with special attention to keeping the lower back in its neutral position. As you crunch up don’t let the lower back round out into the floor. You only need to come up enough to clear the shoulder blades.
Planks are a well known abdominal exercise
Come up in the plank position, keeping your lower back from flexing and rounding out. Once in the correct position pull the elbows towards the toes. No actual movement takes place, it’s just the force of pulling the elbows down towards the toes. This engages the anterior abdominal muscles more effectively compared to just getting in a plank position and holding it.
The Pallof press is an effective way to strengthen the core in standing
An exercise band or weight stack with pulleys can be used. Again, the lower back is kept in its natural neutral position. The band or weight stack will want to rotate the trunk, the abdominal muscles are engaged to keep the trunk from rotating.
These three exercises, when done correctly, can be used to engage and strengthen the core while improving disc health and decreasing lower back pain.
