If you are suffering from a herniated disk, you are not alone. According to the Mayo Clinic, up to 85% of people experience back pain at some point. Treating a Fair Lawn herniated disc has many different ways, including medication, surgery, and physical therapy. This article will focus on five exercises to help you heal a herniated disk without surgery or medication.

These simple exercises can be done at home with very little equipment. So if you are looking for an alternative to surgery or medication, give these exercises a try.

  1.     Knee to Chest

Lie on the floor and clasp your hands behind your head. Bring your knees up to your chest, and hold them there as you gently rock side to side. It is a great exercise to help relieve the pressure on your spine. Make sure you keep your back firmly against the floor and don’t rock too hard, or you could end up hurting yourself.

  1.     Pelvic Tilts

Lie on the floor and place your feet flat on the ground. Slowly tuck your chin into your chest and press your lower back to the floor. Hold for five seconds, then tilt your pelvis towards the ceiling so your lower back flattens against the floor. Hold for five seconds and repeat ten times.

  1.     Standing Lumbar Extension

The pressure on the discs in your back is relieved by doing this exercise. First, ensure that you stand up straight, then place your hands on your hips. Holding this position for two to three seconds can help to stretch your lower back. Gently lift your hips forward. It is necessary to do the same steps a total of ten times.

  1.     Prone on Elbows

The benefit of this exercise is that it assists in realigning the discs and is relatively simple to carry out. You need to lie on your stomach, lay your hands on the floor near your shoulders, and push up while maintaining your forearms on the floor. This will raise your back and shoulders while keeping your forearms on the floor. This posture should be held for thirty seconds and repeat five to ten times.

  1.     Cobra Pose

From the “Prone on Elbows” position, you may go into the “Cobra” posture, another common yoga position. The more advanced variant of prone on elbows is known as the cobra pose. You should not progress to this exercise if you cannot execute the prone position on your elbows. First, lay on your stomach with both hands on the floor near your chest. Then, gently straighten both arms so that your head, chest, and shoulders are lifted off the floor. After ten seconds, release the hold and bring your head, chest, and shoulders down. For optimal results, do the technique anywhere from five to ten times.

A herniated disk can be a harrowing experience, but with the help of these five exercises, you can start to heal and relieve some of that pain. Remember to consult your doctor before starting any new exercise routine, and be sure to take it slow as you increase the intensity of these exercises. Follow these guidelines, and you will be on your way to healing your herniated disk in no time.