Lumbar back pain, numb feet, and inability to sit for a long time may be caused by lumbar disc herniation and spinal stenosis. The lumbar spine of the human body will gradually degenerate after a certain age, and many symptoms will appear.
In addition to seeking medical help, is there any exercise that can help relieve symptoms? Xudong Joshua Li, an associate professor at the Department of Biomedical Engineering at the University of Virginia and a spine surgeon, introduced five exercises that can be easily performed at home!
What Are Disc Herniation and Spinal Stenosis?
We need to understand the basic knowledge of intervertebral disc before we learn about intervertebral disc herniation. The intervertebral disc is the cartilage that grows between two vertebrae. It consists of an annulus fibrosus that encircles the nucleus pulposus. Its function is to avoid friction between the vertebrae and buffer the vibration generated during activities, thereby helping the spine to move more flexibly.A herniated intervertebral disc is a condition in which the nucleus pulposus in the intervertebral disc cannot bear the pressure due to factors such as aging and poor posture, and is squeezed out of the annulus fibrosus like toothpaste.
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Usually, the front of the intervertebral disc is compressed more by the spine than the back, so the intervertebral disc almost always protrudes backward. When the protruded nucleus pulposus compresses the sciatic nerve, it will cause back pain and numbness in the feet.
The spinal canal is the passageway that houses the nerves and spinal cord in the lumbar spine. Spinal stenosis is caused by the narrowing of the inner wall of the spinal canal due to aging of the lumbar spine or other reasons, which compresses the nerves inside, causing pain and cramps in the legs.
5 Exercises to Relieve Herniated Disc and Spinal Stenosis Symptoms
1.) Back stretch: Lie flat on the stomach on the bed, prop up the upper body with both hands, and keep the pelvis as close to the bed as possible.
Back stretches help retract herniated discs. Health 1+1 / The Epoch Times
Patients with herniated discs usually do not like to lean forward, because it will put a lot of pressure on the front of the intervertebral disc, which will further protrude the nucleus pulposus, and aggravate the symptoms of sciatica.
When we perform back stretches, the space in front of the spine is increased in height, and the space in the back is reduced in height; therefore, it is possible to retract the herniated intervertebral discs.
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2.) Back stretch against the wall: Face the wall at a distance of about an arm’s length; lean your upper body towards the wall, place your hands and forearms against the wall, and lean your abdomen as close to the wall as possible.
Back stretch against a wall can relieve the symptoms of a herniated disc. Health 1+1 / The Epoch Times
Similarly, the principle of this exercise is to stretch the back in order to relieve the symptoms of a herniated disc.
3.) Side-to-wall back stretch: Pain in one leg may be due to a herniated disc to the side.
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Suppose you experience pain in your right leg, at about an arm’s length, face the wall with the left side of your body. Stick your upper body against the wall, and lean your left waist against the wall as much as possible.
Demonstration of side-to-wall back stretch. Health 1+1 / The Epoch Times
The purpose of this exercise is to increase the intervertebral height on the left side and retract the intervertebral disc that protrudes to the right, thereby relieving symptoms.
Most patients with disc herniation can try the three exercises mentioned above as they usually improve the symptoms.
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According to Hsu-Tung Lee, however, there are a small number of patients, accounting for about 10 percent, whose intervertebral disc herniation occurs near the nerve root. If they perform exercises that tilt the vertebral body on one side, it will lead to the narrowing of the nerve root canal, which will increase the pain.
Therefore, if the symptoms do not improve after doing these exercises, the patient is advised to see a doctor and undergo a detailed MRI examination to accurately find out the protruding location and then treat it accordingly.
4.) Supine tuck: Lie on your back, wrap your hands around your knees, and curl your body up.
Supine tuck can increase the volume of the spinal canal. Health 1+1 / The Epoch Times
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Patients with spinal stenosis, as opposed to patients with herniated discs, prefer a forward-leaning posture.
For example, these patients like to lean on the trolley when they go to the supermarket, as it can help relieve some symptoms. This is because the volume of the spinal canal increases as the body leans forward, thereby relieving pressure on the nerves.
In the same way, the purpose of the supine tuck exercise is to increase the volume of the spinal canal.
5.) Kneel-and-bend stretch: Kneel on the bed and bend your knees. Flatten your palms and forearms on the bed.
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Kneel-and-bend stretch can reduce pressure on the nerves. Health 1+1 / The Epoch Times
This exercise tightens the ligaments at the back of the spine and increases the volume of the spinal canal, thereby reducing pressure on the nerves. The patient will feel better.
Besides, most people sleep on their backs, which will reduce the volume of the spinal canal.
Therefore, patients with spinal stenosis are advised to sleep on their side so that the body can be curled up to increase the volume of the spinal canal. If you prefer to lie flat, you can place two pillows under the knees to keep the hip joint flexed.
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