Exercises may be started in the days after a herniation.

As your symptoms subside, strengthening exercises may be recommended.

Start slowly and focus on gentle movements that dont lead to pain.

Here are somecommon recovery exercisesto perform in the days after a herniation.

Recovery exercises should reduce your symptoms or cause them to centralize toward your spine.

These techniques add support and stability to your neck and back.

They may also prevent a recurrence of your disc herniation symptoms in the future.

Try these exercises to increase your overall strength.

Keeping this area strong helps reduce the pressure on the discs in your neck.

Along with eating a healthy diet, these exercises can be useful for losing weight.

Walking

Walking is a cheap and easy cardio exercise that can help you lose excess pounds.

Start off by walking at a moderate pace for as long as you might without increasing your symptoms.

It is recommended that people looking to lose weight swim for 30 minutes on most days of the week.

Strength Training

Strength training is beneficial for people trying to lose weight.

Building muscle mass increases your metabolic rate.

While exercise and PT are often helpful, it may take eight weeks or more to experience lasting relief.

As with any technique, starting slowly and avoiding forcing movements that cause pain is important.

Try these techniques:

Piriformis Stretch

Low back herniations frequently cause pain in the buttocks.

Immediately after the injury occurs, specific exercises may be able to centralize and alleviate your acute symptoms.

As the immediate symptoms improve, strengthening and weight-loss workouts may reduce the likelihood of recurrence.

A physical therapist can provide an exercise program tailored to your specific condition.

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