Three exercises for annular tear treatment

One of the best methods of annular tear treatment is exercise. If you have been diagnosed with an annular tear, exercise may seem like the last thing you want to add into your annular tear treatment plan. However, certain movements and stretches will actually help to relieve the pain and symptoms of this condition and help you move one step closer to regaining your normal quality of life.

Before you add any exercises into your annular tear treatment plan, you should consult your doctor to make sure you are performing exercises that will benefit your condition and medical history. Ask about the three most common exercises used in annular tear treatment plans:

  1. Standing knee to chest stretch. This movement can be found in most annular tear treatment plans because it serves to elongate the spine and reduce pressure on pinched nerves. Stand with your feet shoulder-width apart and slowly bend your right knee, bringing your knee toward your chest. Try to keep your spine and your left leg straight. You can clasp your fingers around your right knee to help pull it upward. Some patients need to hold on to a railing or counter top with their hand to stabilize themselves during this movement. Hold this position for five seconds, and then slowly release your leg. Repeat on the other side.
  2. Water walking. If you have access to a pool, whether at your home or gym, walking a few laps in the water can help improve the effectiveness of your annular tear treatment plan. Submerging your spine is water will naturally stretch the spine due to the buoyancy of the body. This relieves pressure on pinched nerves. As you walk, you are strengthening the muscles surrounding your spine, allowing them to take on more of the body’s weight to relieve spinal compression.
  3. Neck bends. As the name suggests, this is a good stretch to add into your annular tear treatment plan for cervical pain. Simply stand up straight with your feet shoulder width apart. Slowly move your neck to your right shoulder, as if trying to touch your ear to the top of your shoulder. Hold that position when you feel your muscles stretching. Slowly return your neck upright and stretch to the other side.

For more information about annular tear treatment options available to you, contact Laser Spine Institute today. We can provide you with a no-cost MRI review* to see if you are a candidate for one of our minimally invasive procedures to help treat annular tears and other spine conditions.