Exercises for Herniated Disc
Provide mild lumbar traction, relieve pressure on the nerve roots, strengthen deep core muscles, and promote spinal stabilization with Pelvic Clock® exercise program.
EXERCISES FOR HERNIATED DISC IN THE LOWER BACK
Herniated disk
A herniation of the lumbar (L4/L5) or lumbosacral (L5/S1) disc is one of the most common causes of low back pain. Most disc injuries occur when you are bending over, twisting, or trying to lift a heavy object.
Healing from a herniated disc injury can take several weeks or months, depending on the size of the hernia.
Bulging disc and minor disc herniations slowly heal on their own. However, you can support the healing process by doing appropriate core strengthening and stretching exercises.
Bulging disk
Larger herniations, slipped, or ruptured discs that irritate nearby nerves and result in long-lasting, debilitating sciatica. These require six weeks of physical therapy, pain medication, or surgery.
In either case, bending forward may make the pain worse. This is because the nerve runs close to the posterior part of the discs and flexion of the spine increases the pressure on the nerve. Spinal extension, however, reduces the load on the spine, relieves the pain, and helps push the herniated disc back into place.
HOW THE PELVIC CLOCK® HELPS WITH A HERNIATED DISC
Extension of the Lumbar Spine
There are several ways to extend the lumbar spine in a standing, sitting, or lying down position such as “cobra.” But when the back is sore, lying on your back with your knees bent is the most comfortable position. Plus, it allows you to stretch for a much longer amount of time.
The Pelvic Clock® workout assists in every aspect of healing process by:
Relieving pressure on the nerve roots
Providing mild lumbar traction
Shunting nourishing fluid through intervertebral discs
Improving spinal stability
First, you need to take pressure off the sciatic nerve by stretching.
Pelvic Clock® Extension of the Lumbar Spine
Pelvic Clock® Extension of the Lumbar Spine
Get into the starting position. Tilting your pelvis in the direction of your head may be painful, but tilting it in the direction of your feet should provide pain relief.
Bend your knees and press your feet into the ground. Take a deep breath and slowly tilt your pelvis forward toward the 6 o’clock marker (in the direction of your feet). Take five deep breaths as you hold this position. Repeat 10 times.
Keep in mind that this is not a one-off effort. Only regular stretching and spinal stabilization exercises can prevent yet another painful disc injury that will slow down your life and leave you miserable.
Spinal stabilization starts with learning how to maintain a neutral spine position. Once the pain subsides and is centralized in your lower back, you can gradually add other stretches as well as core stability and body alignment exercises to your routine. Try out our four-week Pelvic Clock® exercise program to help you gradually ease into regular exercises.
PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
Do not use in areas of skin irritation. Stop using product if bruising occurs.
This product is not a toy. Keep out of reach of children and pets.
You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.