Stretches for the Disc Area in the Back

Disc problems in the back typically result in pain and discomfort. Although it is not a cure, stretching can often provide some relief to the backache. Consult with your doctor before stretching the disc area of your back and stop if the stretching ever becomes painful. Stretches for your back discs can help to relieve the muscle tension around them, which can often lessen the pain.

  1. Therapy Ball Bounce

    • Enlist the help of a therapy ball to stretch and relieve your disc pain, suggests the Herniated Disc Exercise web site. Sit on a large therapy ball once a day and gently bounce yourself up and down. Only bounce a small amount---do not bounce so much that your bottom comes up off of the ball. This exercise stretches and eases the muscles that surround the discs. In addition, the pumping motion also helps the injured discs to heal by pumping out bad toxins---which can slow the healing process---and bringing fresh oxygen and nutrients to the discs. Therapy balls are available at most sporting good stores.

    Half Spinal Twist

    • Twisting your back not only stretches and soothes sore muscles, but it benefits other parts of the body as well. To perform this stretch, kneel on the floor and sit on your feet with your heels pointing outwards. Sit to the right of your feet so that your bottom is on the floor and your feet are to your left side. Lift your left leg over your right leg and place your flat foot on the floor, so that your left heel is touching the outside of your right knee. Be sure to sit straight up. Stretch your arms out to your side at shoulder length, and twist to the left. Bring your arms down so that your right arm rests on the outside of your left knee and your hand can grab your left foot. Place your left hand on the floor behind you. Twist as far as you can to the left and exhale while doing so. Repeat this stretch going in the opposite direction after you have adjusted your legs and arms to go in this direction.

    Single Leg Raises

    • Tight muscles in your back can aggravate a disc problem and so can tight hamstrings. Therefore, performing stretches that work both areas of your body can be highly beneficial, suggests the ABC of Yoga web site. Single leg raises can stretch your lower back and hamstrings at the same time, which will hopefully relieve some of the pain you are experiencing. To perform this stretch, lie flat on your back with your arms to your sides. Lift your right leg up in the air and inhale as you do so. After a few moments, lower your leg while exhaling. Repeat the process with your left leg and perform this exercise three times. Inhale and raise your right leg again, but this time, clasp it with both hands and bring it in toward your chest, keeping your head down. Take a few breaths, then raise your chin to your shin and hold this stretch for one deep breath. Slowly---and with control---lower the leg back down and repeat the process with the opposing leg.