In this section, I will introduce highly effective movements, exercises, and poses derived from my personal experiences that can swiftly alleviate pain.

As mentioned previously, addressing lower back pain is multifaceted. In my case, complete rest exacerbated the pain, while gradual movement provided relief. Although individual experiences may differ, a consensus suggests that after the initial intense pain phase, engaging in moderate exercise is more beneficial than extended periods of inactivity. Moreover, it is imperative to fortify your core and consistently maintain flexibility and relaxation in the muscles surrounding your lower back to mitigate strain.

Hanging Exercise

During the initial, excruciating phase of pain, I was unable to carry out even simple daily activities such as washing my face, brushing my teeth, or using the bathroom without enduring intense discomfort. The “hanging exercise” proved to be the most effective solution during this period. By hooking your fingers onto a door frame’s edge, relaxing your leg muscles, and hanging for 2-3 minutes, you facilitate the stretching of your spine and the expansion of the space between your vertebrae. In the case of a herniated disc, where the disc protrudes, creating space between the vertebrae can facilitate the return of the protruding disc to its rightful position, effectively reducing nerve compression.

Back-Opening Poses

In the realm of yoga, one can find various poses that bear remarkable similarity to the Taoist exercises I have been practicing for many years. I can deeply appreciate the fusion of Indian and Chinese cultural traditions. In this section, I will introduce some familiar yoga poses. While I won’t provide step-by-step instructions, these are all representative yoga poses that can be easily found on specialized websites.

Yoga poses designed to stretch and open the spine while relaxing the muscles surrounding the lower back include:

• 1. Apanasana
• 2. Child’s Pose
• 3. Downward Dog Pose
• 4. Plank Pose (Kumbhakasana)
• 5. Cobra Pose (Bhujangasana)
• 6. Sphinx Pose
• 7. Reclining Spinal Twist

Silk Reeling

Silk Reeling is an exercise rooted in Chen-style Tai Chi, with a focus on loosening and flexing the muscles around the lower back, particularly the hip joints (kua) and the sacrum. This practice can help prevent the lower back from stiffening and causing pain without undue strain.

I’ve scoured various videos, and while there are numerous versions of Silk Reeling, I believe this video by the instructor closely aligns with my experience.

The subsequent two exercises, although not specifically tailored for immediate lower back pain relief, serve as valuable tools for strengthening your core. I have chosen the most effective ones. However, during the acute phase of a herniated disc, it is advisable to steer clear of these exercises and instead employ them as muscle-strengthening routines once you’ve reached a more stable condition.

Bird Dog

This exercise broadens the range of spinal curvature, stretching from your lumbar spine to your sacrum, while simultaneously enhancing your core abdominal muscles.

In the video, I usually do exercise Mod 3, but I recommend commencing with Mod 1 and gradually intensifying the workout as you become more comfortable. It’s vital to execute the movements slowly, extending your arms and legs to elongate your spine, knees, and heels during the exercise.

Plank

Plank exercises come in various forms, but I recommend commencing with the basic variations and advancing to the standard plank as you become accustomed to the exercises. This regimen significantly fortifies your core muscles and provides essential support for your lower back.

Initially, you can support your knees on the floor, and as you grow more confident, transition to supporting your entire body on your toes. Once you have mastered this, the side plank also proves highly effective.

These represent just a fraction of the exercises I’ve found to be most efficacious. I am contemplating the creation of exercise videos in the future to share with you. Please anticipate these upcoming releases.

In the next concluding section, I will provide a summary.