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January 2016 Moms
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Herniated disc stretches

CejimlCejiml member
in January 2016 Moms
I've searched the boards and all responses are just suggestions about therapy or chiropractor. I have an appointment for 9/16 but my disc has really started to flare up over the past few days. I guess making it to almost 24 weeks without being in true pain from it is good and I should be happy right!? Anyway wondering if anyone has any stretches or exercises that work well. I should add that I'm on pelvic rest so nothing to heart rate elevating. I've been doing cat/cow but it's not helping anymore.
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Re: Herniated disc stretches

  • maddisonwallacemaddisonwallace member
    Which disc is it?
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  • CejimlCejiml member
    Idk. It's low back. I had injections done almost 2 years ago. But I don't remember the exact location of the disc.
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  • Krisdee123Krisdee123 member
    I can't link here for some reason, but if you google "McKenzie extensions lumbar spine" you'll find the best exercise that helped me. There's some in YouTube also. The key for any low back injuries is do not twist your back while being bent forward. Also, ice.
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  • Rach8672Rach8672 member
    A good stretch for a bulging disc is standing lumbar extensions vs laying on your stomach since you are pregnant. Stand with your hands on your hips , feet apart then lean back to arch your back then return to neutral , repeat 10 times twice a day. Stop if you get an increase in numbness or tingling or new onset symptoms . A dull ache is okay but you shouldn't experience anything sharp.

    Also I would suggest using a pillow between your knees at night and avoid scrunching up into the fetal position because that can make your disc bulge further. The key is to avoid slouching your low back this includes when sitting on the couch or in your car.

    Hope this helps! It is definitely a good idea to get examinated to make sure this is actually your issue.
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  • CejimlCejiml member
    I know it's a disc I just don't have my MRI results handy. I use as snoogle pillow to sleep at night and it's been great. I will try these for sure. Thanks ladies!
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