🌟 Best Stretches for a Herniated Disc in the Lower Back 🌿

📚 Resources:📖 https://backinshapeprogram.com/2025/01/best-stretch-for-a-herniated-disc-in-the-lower-back/

🔍 The Problem with Common Stretches:Many stretches, like knee hugs, can aggravate herniated discs by promoting excessive spinal rounding.✨ Two Effective Stretches for Relief:1. Bed Decompression Stretch:How It Works: Mimics spinal decompression therapy at home, reducing disc pressure.Steps:- Lie on your stomach at the edge of the bed, arms hanging off.- Use your arms to gently pull your upper body, creating a mild stretch in the lower back.- Perform this for 30-60 seconds, holding each stretch for 3-5 seconds.Key Tips:- Ensure a neutral spine; avoid adding pillows under your stomach.- Move carefully to avoid re-aggravation upon getting up.2. Towel Decompression Stretch:Purpose: Supports spinal alignment, decompressing the lower segments gently.Steps:- Roll a towel to the size of a small foam roller.- Lie on your back with knees bent, slide the towel under your lower back.- Relax for 20 seconds to 5 minutes, supporting the natural curve of your spine.- Roll off to the side to get up, avoiding any twisting or lifting of the back.Considerations:- Adjust towel size for comfort but aim for supporting the natural arch.- Take care getting on and off to maintain the stretch's benefits.📊 Combining for Greater Effect:These stretches provide immediate relief and should be part of your daily routine to manage and support disc healing.🔄 Long-Term Strategy:While these stretches help manage pain and pressure, they must be complemented with:Strength and Stability Exercises: Like the dead bug, squat, hip hinge, etc., to support spinal health long-term.🌐 Explore More:Check out our full routine video for a complete at-home relief plan. For comprehensive recovery from herniated discs, consider the Back In Shape Program membership for expert guidance and support.#HerniatedDiscRelief #SpineHealth #BackPainStretchesChapters:0:00 Introduction1:00 Stretch 1: Bed Decompression1:20 Demonstration: Bed Decompression4:42 Tip: Bed Decompression5:17 Stretch 2: Towel Decompression6:55 Demonstration: Towel Stretch9:05 Relieving This Pain