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Lists of Low Impact Exercises for a Lower Back Disc Compression

Exercise can be one of the most beneficial things you can do when diagnosed with a low back disc compression. Certain exercises help increase blood flow, which can lead to healing and relief. Other exercises can increase your flexibility and strength of the back muscles and spine. Before starting any exercise program, consult with your physician.
Yoga

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Yoga incorporates both stretching and strengthening the joints and muscles of the back. The gentle movements of yoga can ease your pain while increasing range of motion and stability. Standing poses, sitting poses and lying poses are all utilized to improve posture. Because there are many types of yoga, work with a certified professional who has experience in training injured clients.
Aerobics

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Low-impact aerobic exercise increases blood flow to the lower back area of injury. More blood flow stimulates healing. Grater blood flow also lubricates the area, which reduces stiffness and increases pliability. Avoid excessive weight-bearing aerobic exercises because these may exacerbate your pain. For aerobic exercise, choose biking, swimming or walking. Try to exercise for at least 20 minutes per day.
McKenzie Exercises

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McKenzie exercises are a series of strengthening exercises aimed at improving the function of the lower back. McKenzie exercises focus on extension of the body and spine to reduce pressure and elongate the spine. These exercises also consequently improve the strength and mobility of the back, aiding in the ease of activities of daily living. Working with a certified McKenzie exercise specialist, like a physical therapist, may be your best option. These exercises include seated posture, standing posture, prone lying, press up, supine lying, knees to chest and flexion.
Stretching Exercises

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Stretching can increase your range of motion and ease the pain of a disc compression. When your muscles are more pliable, there is less stress on our spine. Try a back-flexion and knee-to-chest stretch. To do back flexion, lie on your back and simultaneously pull your knees in toward your chest and flex your head forward by lifting your shoulder blades off the ground. To do the knee-to-chest stretch, lie on the ground with legs extended. Pull one knee in at a time to your chest and hold it for the stretch.
Precautions

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It is normal to feel mild pain or discomfort when first starting these exercises. As your fitness and health progresses, the pain should begin to dwindle. Within weeks you should notice an improvement in pain and function. Always check with your doctor before starting any exercise program, including one to treat your back.
References
- National Institute of Neurological Disorders and Stroke; Low Back Pain Fact Sheet; 2011
- Spine-Health; Low-impact Aerobic Exercise; Peter F. Ullrich Jr., M.D.; 2009
- Spine-Health; Back Strengthening Exercises; Peter F. Ullrich Jr., M.D.; 2009
- Spine-Health; Pain Relief from McKenzie Treatment; Ted Dreisinger, Ph.D.; 2007
- Spine-Health; Back Pain Relief: Stretching to Relieve Back Pain; Peter F. Ullrich Jr., M.D.; 2009
- Mann SJ, Singh P. McKenzie Back Exercises. [Updated 2019 Apr 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-.
- The McKenzie Institute International®. What Is The McKenzie Method? Published 2019.
- Lam OT, Strenger DM, Chan-Fee M, Pham PT, Preuss RA, Robbins SM. Effectiveness of the McKenzie Method of Mechanical Diagnosis and Therapy for Treating Low Back Pain: Literature Review With Meta-analysis. J Orthop Sports Phys Ther. 2018;48(6):476-490. doi:10.2519/jospt.2018.7562
- Petersen T, Larsen K, Nordsteen J, Olsen S, Fournier G, Jacobsen S. The McKenzie Method Compared With Manipulation When Used Adjunctive to Information and Advice in Low Back Pain Patients Presenting With Centralization or Peripheralization. Spine. 2011;36(24):1999-2010. doi:10.1097/BRS.0b013e318201ee8e
- Deutscher D, Werneke MW, Gottlieb D, Fritz JM, Resnik L. Physical Therapists’ Level of McKenzie Education, Functional Outcomes, and Utilization in Patients With Low Back Pain. J Orthop Sports Phys Ther. 2014;44(12):925-936. doi:10.2519/jospt.2014.5272
- McKenzie R, May S. The Lumbar Spine Mechanical Diagnosis & Therapy. Vol 1. New Zealand: Spinal Publications; 2003.
- The McKenzie Institute. The McKenzie Method. The McKenzie Institute International®. Published 2019.
Writer Bio
Laura Niedziocha began her writing career in 2007. She has contributed material to the Stoneking Physical Therapy and Wellness Center in Lambertville, N.J., and her work has appeared in various online publications. Niedziocha graduated from Temple University with a Bachelor of Science in exercise science. She also has her Associate of Arts in communications from the Community College of Philadelphia.