Dealing with a herniated disc is overwhelming and challenging. The sharp pain, tingling, or weakness can disrupt your life. The good news? Physical therapy for herniated discs offers an effective, non-surgical way to find relief. In fact, these therapies in Las Vegas improve symptoms and avoid surgery for herniated disc patients. Let’s dive into how it works and why it’s a game-changer for so many.
Table of Contents
How Does Physical Therapy Work for Herniated Discs?
Physical therapy targets the root cause of the pain. A herniated disc happens when your spinal disc soft center pushes through its tough outer layer. This push often pinches the nearby nerves and causes pain or discomfort. Physical therapists create a personalized plan to relieve pressure on these nerves, strengthen muscles, and improve mobility. In fact, the success rate of physical therapy for herniated discs is 90% in improving symptoms and avoiding surgery for herniated disc patients.
The physical therapy for herniated discs doesn’t stop at fixing the problem. These therapies teach you how to move and exercise in ways that protect your spine and prevent future issues. It’s about healing now and staying healthy long-term.
Physical Therapy Exercises for Herniated Disc
Certain sports hernia physical therapy exercises in Las Vegas can work wonders for reducing pain and restoring function. Here are some common ones:
Pelvic Tilts
Lie on your back, bend your knees and feet flat on the floor. Next, tighten your stomach muscles and press your lower back into the ground. Hold for 5 seconds, then release. Repeat this move 10–15 times. It helps strengthen your core and supports your lower spine. Bonus: It’s like a tiny ab workout without the crunches!
Knee-to-Chest Stretch
Lie on your back. Bring one knee toward your chest. Keep the other foot flat on the ground. Hold the stretch and posture for 20 seconds, then switch legs. This move loosens tight muscles and eases lower back tension. Think of it as giving your back a gentle hug.
Cat-Cow Stretch
Get on all fours. Put your hands under your shoulders and knees under your hips. Arch your back toward the ceiling like a cat stretching. Then drop your belly down and lift your head, mimicking a cow. Move slowly through each position. Repeat 10–12 times. This stretch increases flexibility and keeps your spine happy. Bonus: You’ll feel super graceful—like yoga, but for your back!
Prone Press-Ups
Lie down on your stomach with your hands under your shoulders. Then, push up using your arms and lift your chest. Keep your hips on the ground. Hold for a few seconds, then lower yourself. Do this 10–12 times. This move reduces pressure on the discs and helps with mobility. It’s also a great excuse to practice your “cobra pose.”
Physical Therapy Techniques for Herniated Discs
Physical therapy goes beyond exercises. Therapists use different techniques to treat herniated discs effectively. They focus on reducing pain, improving alignment, and restoring movement.
Physical Therapy for Herniated Discs in Lower Back
Lower back herniations, or lumbar disc herniations, are the most common. Let’s look at some physical therapy for herniated discs in the lower back in Las Vegas:
- McKenzie Method: Lie on your stomach with your hands under your shoulders. Press up gently with your arms, lifting your chest while you keep your hips on the floor. Hold the position for 3–5 seconds. Next, lower back down. Repeat 10 times.
- Bird-Dog: Get on all fours. Keep your hands under your shoulders and knees under your hips. Then, extend and bring your right arm forward and your left leg back, and keep your body steady. Hold for 5 seconds, then return to the starting position. Switch sides and repeat 10–12 times.
- Glute Bridge: Lie on your back while keeping your knees bent and feet flat on the ground or floor. Push through your heels. Simultaneously, lift your hips until your body forms a straight line from shoulders to knees. Hold the position for 3–5 seconds, and then slowly lower back down. Do this 10–15 times.
- Child’s Pose: Kneel on the floor while keeping your knees apart and big toes touching. Stretch and bring your arms forward and lower your chest toward the ground. Hold for 20–30 seconds, breathing deeply.
- Knee-to-Chest Stretch: Lie on your back. Pull one knee toward your chest. Remember to keep the other foot flat on the ground. Hold for 20 seconds, then switch legs. Repeat 3 times on each side.
Physical Therapy for Herniated Discs in Neck
Cervical herniations can cause pain, stiffness, and numbness that radiates to the shoulders, arms, or hands. This physical therapy for herniated disc exercises in Las Vegas focuses on easing discomfort and strengthening the muscles that support the neck.
- Chin Tucks: Sit or stand while keeping your back straight. Gently pull your chin back as if you’re creating a double chin. Hold for 3–5 seconds, then release. Repeat 10–12 times.
- Neck Side Bends: Sit or stand tall. Slowly tilt your head toward one shoulder without turning your chin. Hold for a few seconds, then return to the center. Repeat on the other side. Perform 8–10 reps per side.
- Scapular Retraction: Sit or stand while keeping your arms at your sides. Pull your shoulder blades back and down as if squeezing them together. Hold for 3–5 seconds, then relax. Repeat 10–12 times.
- Neck Rotations: Sit upright with your shoulders relaxed. Slowly turn your head to look over one shoulder. Hold for a few seconds, then return to the center. Repeat on the other side. Perform 8–10 reps per side.
- Upper Trapezius Stretch: Sit on a chair while keeping one hand under the seat. Tilt your head toward the opposite shoulder while keeping your gaze forward. Hold for 20 seconds, then repeat on the other side.
Physical Therapy for Lumbar Herniated Disc
Lumbar disc herniations benefit from a mix of movement and relief techniques. Therapists may use these physical therapy for herniated disc exercises in Las Vegas:
- Water Walking: Stand in a pool where the water is chest-high. Walk forward at a slow pace for 5 minutes. Then, turn around and walk backward for another 5 minutes.
- Leg Lifts in Water: Hold onto the pool’s edge with your back straight. Lift one leg straight out in front of you, keeping it underwater. Hold for 3 seconds, then lower. Switch legs. Repeat 10 times per side.
- Supine Knee Pull: Lie flat on your back. Place a strap or towel around one knee and gently pull it toward your chest. Keep your other leg straight on the ground. Hold for 15–20 seconds, then switch sides. Repeat 3 times per leg.
- Wall Push Stretch: Stand while facing a wall. Put your hands on the wall. Keep them at shoulder height. Step one foot back and bend your front knee slightly. Push your hips toward the wall and hold for 20 seconds. Switch sides and repeat 3 times.
- Hip Flexor Stretch: Kneel on one knee. Plant your other foot in front of you, forming a 90-degree angle. Gently push your hips forward until you feel a stretch in your hip. Hold the position for 20 seconds, then switch sides. Repeat 3 times.
- Seated Forward Bend: Sit on the floor and place your legs straight in front of you. Next, reach for your toes while keeping your back straight. Hold for 20 seconds, then release. Repeat 3–5 times.
Physical Therapy Exercises for Cervical Herniated Disc
These specific physical therapy for herniated disc exercises target cervical disc herniations and promote healing:
- Neck Rotations: Sit upright with your shoulders relaxed. Slowly turn your head to the right as if looking over your shoulder. Pause for a moment, then return to the center. Repeat to the left side. Perform 8–10 times per side.
- Shoulder Blade Squeeze: Sit or stand while keeping your back straight and arms at your sides. Pull your shoulder blades together as if squeezing a pencil between them. Hold for 5–10 seconds, then release. Repeat 10–12 times.
- Upper Trap Stretch: Sit on a chair with one hand holding the edge of the seat. Gently tilt your head toward the opposite shoulder, bringing your ear closer to your shoulder. Hold for 20 seconds. Switch sides and repeat 2–3 times.
Physical Therapy for Herniated Disc in Las Vegas
If you’re in Las Vegas and struggling with a herniated disc, Dynamic Spine and Sport Rehabilitation can help. Our skilled therapists create customized plans to address your pain and restore function. Whether it’s your neck, lower back, or lumbar spine, we provide the care and expertise you need.
Schedule an appointment today at 702-685-1607. Your body will thank our physical therapy for herniated discs.
Physical Therapy for Herniated Discs: The Bottom Line
You don’t have to live with the pain of a herniated disc. Physical therapy for sports hernia rehabilitation is a proven path to recovery without the need for surgery. From targeted exercises to advanced techniques, it works to relieve pain and improve movement. Don’t wait—start your journey to relief today.
