It’s not uncommon to have back pain due to a herniated lumbar disk — or a disk that is “slipped,” “prolapsed,” or “ruptured.” The problem can have no symptoms, or it can be extremely painful, causing sciatica, tingling, and numbness in the legs, and throbbing in the lower back.
Spinal disks are the soft, rubbery cushions that provide padding between the vertebrae. With a tough exterior encasing a softer filling, their construction is sometimes compared to a jelly doughnut. A disk herniates or ruptures when the casing breaks and the filling pushes through the outer wall, pressing on the oh-so-sensitive spinal nerves.
While a herniated lumbar disk may well be the source of your back pain, that call has to be made by a doctor. Sometimes surgery is necessary, but many people are able to avoid or reduce symptoms with exercise and strengthening the right muscles. Strengthening the lower portion of the abs is an important part of lower back health, but it’s not the whole equation.
If you have a herniated disk, talk to your doctor or physical therapist about a complete regimen of stretching and core-strengthening exercises.
Core Exercises for a Herniated Disk
A meta-analysis of eight randomized controlled trials published in Frontiers in Medicine suggested that exercise may be a safe, viable way to treat a disk herniation in the lumbar, or lower back, region. Exercise therapy can improve pain and functional ability, according to the study, and is a simple, affordable, convenient treatment option.
Strengthening the core muscles specifically is an important piece of exercise therapy for those with a herniated disk, according to the study. The muscles that make up the core help keep abdominal pressure in check when the spine is moving, and they help the pelvis maintain stability and mobility.
1. Abdominal Draw-In
Include the abdominal draw-in as part of your ab workout with a herniated disk. This exercise engages the rectus abdominis, the internal and external obliques, and the transverse abdominis (the deepest of the abdominal muscles). The draw-in, which is specifically recommended for lower back pain, can be done standing or lying prone, but is more effective done while standing.
To perform it, slowly draw in the lower abdomen and then draw up the pelvic floor muscle so that it contracts together with the lower abdomen. Breathe normally while doing the exercise. The draw-in, sometimes called the vacuum, involves contraction of the transverse abdominis, which in turn flattens the lower abs.
2. Bridge
Hip bridges contract the gluteus maximus muscle (which is part of your buttocks) and engage the transverse abdominis while maintaining a neutral spine.
Start by lying on your back with your knees bent and your feet flat on ground. With your hands at your sides, engage the targeted muscles and lift the hips into the air. Your feet and shoulders should stay on the ground. Hold for 20 to 30 seconds before slowly lowering down.
3. Plank
The plank may be the best exercise for toning your tummy and taking care of your back at the same time. It brings all of the abdominal muscles into play and allows you to put extra emphasis on the lower abs, if you’re so inclined. A plank is basically the position you’re in when you’re at the top of a push-up.
Hold it as long as possible, drawing in your stomach and compressing your lower abs. One of the advantages of plank is that it involves little movement while requiring you to contract all layers of your abdominal muscles. When done properly, it engages the deep abdominal muscles, as well as the hip, shoulder, and upper-back muscles.
4. Bird Dog
For a bird dog, start on all fours and extend your left leg behind you while extending the right arm in front with your thumb up. Compress your abdominal muscles and hold for 10 to 20 seconds; then repeat on the opposite side. Bird dog stabilizes the lumbar spine, strengthens the core, and tones the hip muscles.
Ab Exercises to Avoid
Some exercises should not be included in your ab exercises for a herniated disk:
- Sit-Ups These place high compressive force on your spinal disks and pressure on your neck that can sprain cervical ligaments and damage disks.
- Double-Leg Lifts These hyperextend the lower back by straining your hip flexors. Single-leg lifts performed with the opposite knee flexed are recommended as a substitute.
