Question

Hello, I am having a sharp pain in the left mid side of my back under the rib cage at specific point when deep breathing. But in just a few positions like when I stand up straight and deep breath I do not feel anything, but when I do curve my back I do feel the pain when deep breathing. Its been like 4 months now. It get worse with cold weather, or when I sit in some specific positions for too long (curved).
The point where I feel am having pain in don t hurt with touch.
I am worried.

Dr.Julie Mercy J David · Accepted Answer

. Standing extension
how it helps – this standing extension helps reverse what you do on a daily basis (hunching)… since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position.
How to do it
– begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling.
– start with 10 repetitions and do 2-3 sets.
– this one is particularly great to do when you need a break from sitting at your desk.
** this should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead.
2. Half cobra pose (prone lumbar extension)
how it helps – the half cobra stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back – which will in turn alleviate the pain.
How to do it
– begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor.
– hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).
– gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch.
** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead.
3. Full cobra pose (advanced extension)
how it helps – this stretch is based on the same principle as the half cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms.
How to do it
– once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed.
– hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch.
– eventually try to hold this pose for longer if it feels good (20-30 seconds).
** if you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead.
4. Cat-cow
how it helps – this is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery.
How to do it
– begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling.
– follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet.
– aim for 10 repetitions of this stretch and do 2-3 sets.
How it helps – this exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs.
How to do it:
– begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips.
– raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso.
– hold this position for 2-3 seconds before slowly returning to the starting position.
– repeat with your right arm and left leg.
– alternate sides for 10 repetitions and do 2-3 sets.
** ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck.
5.plank:
how it helps – just like the bird dog, this “core” exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles).
How to do it
– begin lying on your stomach with your forearms against the mat.
– engage your core and lift your body so that you are resting on your forearms and toes.
– start with 10 second holds and work up to 30 second holds, do 2-3 sets.
** ensure to keep your back straight throughout the entire exercise – spine in neutral position.
Thoracic expansion
if you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch.
Hold either position for 10 seconds.
1. Plank
the world record for the longest plank is 8 hours. Luckily, you don’t need to hold it that long for the exercise to have an effect! in fact.
You can hold it for 10-15 seconds.
• the plank is similar to a push-up position, but instead of resting on your hands, you rest on your elbows and bring them directly underneath your chest.
• after kneeling, lean forward and place your elbows on the ground directly below your shoulders.
• lift your knees off of the floor and push your feet back. Ensure your back is straight and keep your neck aligned with the rest of your spine.
• hold the position and tighten your core muscles for the desired time.
2. Side plank
just like the original plank, but only balancing on one side.
• lie on the floor on your side, facing sideways with your feet together.
• lift up your body until you are supporting yourself with your elbow, directly below your shoulder.
• raise your hips until your body is in a straight line and tighten your core muscles; your body should create a slant from your shoulders to your feet.
• hold this position without dropping your hips.
• repeat on the opposite side.
3. Pelvic tilt with exercise ball
sit on a ball that allows your legs to be at a 90-degree angle with your feet flat on the floor.
• keep your shoulders back and spine straight.
• tilt your hips forward and flex your abdominals tight.
• tilt your hips backward as you stick your tailbone out.
• move back and forth slowly, keeping your shoulders back.
• repeat 10 times for 3 sets.
4. Superman
lie on your stomach, face down, with your arms out in front of you.
• lift arms, legs, and chest off the floor simultaneously while keeping your hips grounded.
• hold for a minimum of two seconds.
• lower back down slowly.
• repeat 10 times for 3 sets.
6. Crunches
lie flat on your back, placing your feet flat on the floor with your legs bent.
• fold your arms across your chest and lift your torso up until your head, neck, and torso are off the ground.
• hold for a moment before lowering back down.
• repeat.
6. Quadruped arm opposite leg raises
• kneel on the floor, lean forward, and place your hands palm-down on the floor.
• make sure your back is straight, your knees are below your hips, and that your palms are directly below your shoulders.
• raise one arm as you raise the opposite leg until both are aligned straight out from your body, parallel to your spine.
• slowly lower both your arm and leg until you are back in the starting position.
• switch arm and leg, and repeat.
7. Dead bug
lie flat on the floor on your back.
• lift your arms straight up from your body, reaching through the air.
• raise one leg until it is at a 90-degree angle from your body.
• slowly lower until it is in the starting position.
• switch legs and repeat.
8. Hip bridge
lie on your back with your knees bent and raised, your feet flat on the floor, and your arms at your sides.
• keep your feet hip-distance apart and try to keep your leg in vertical alignment with your knee.
• flex your glutes and push through your heels to raise your hips upward. Try to make a diagonal line from your shoulders to your knees. • hold for a short moment before lowering back down.
• repeat 10 times for 3 sets.

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