Stretches to strengthen your back and help a slipped disk

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A slipped disc means that one of the discs of cartilage in the spine is damaged and pressing on the nerves. It’s also known as a prolapsed or herniated disc. The intervertebral disc cartilage functions to separate the vertebrae from each other and provides the surface for the shock-absorbing gel. Basically they're squidgy gel-like bits in between the bones that make up your spine, that absorb shock/pressure i.e. jumping, bending, etc. If these are damaged and are made to bulge and press on the nerve causing; you can feel: Sciatica pain; Numbness; Tingling; and Muscle Weakness. Once done you can’t push the squidgy gel like material back into the disc, but you can strengthen the structures around it so that you minimise the compression of the damaged disc and stop it from pressing on the nerves.

What You'll Need

  • Foam roller

What You'll Do

  • You can do this by releasing the tight muscles that support the spine via gentle soft tissue, if careful you can use a foam roller followed by gentle eccentric strengthening.
  • Eccentric muscle action is an overall lengthening of a muscle as it develops tension and contracts (use body weight only, no twisting).
  • Keep a neutral spine and pretend there is a string at the top of your head, and its being pulled towards the ceiling.
  • Hold and breathe for 30 secs, then gently release.
  • Repeat as often as it feels comfortable.
  • Hamstring stretches will also help the range of motion in the back, also releasing compression in the area.

Tips & Warnings

  • These tips are given as an overview of conditions seen and treated regularly at clinic. If you feel you have one of the above aliments, please seek professional advise to see if the above mentioned treatments are suitable for your condition before you attempt any of the above.
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