DISC HERNIATIONS-WEEK 2-EXTENSION INTOLERANCE
Last week, we introduced movement as a key part of healing a disc herniation. This week, we’re focusing on extension intolerance—a common issue where arching your back or standing for long periods worsens pain.
Why Does This Happen?
Extension intolerance occurs when backward bending(extension) compresses an already irritated disc or nerve, leading to increased discomfort, stiffness, or nerve pain. This can also narrow the spinal canal or the space where nerves exit the spine called the IVF(intervertebral foramen). This narrowing is known as stenosis. If you feel relief when sitting, bending forward, or curling into a ball, this may be your pattern.
Try This: The Knee-to-Chest Stretch
This simple movement helps reduce pressure on the spine and relieve symptoms:
1️⃣ Lie on your back with your knees bent and feet flat.
2️⃣ Bring one knee toward your chest, holding it with both hands.
3️⃣ Hold for 20-30 seconds, then switch legs.
4️⃣ For deeper relief, bring both knees to your chest and gently rock side to side.
Perform this 2-3 times daily to help decompress the spine and ease tension.
This exercise can give temporary relief as well as relieve pressure and/or tension on the nerves in your low back giving them time to heal and become less inflamed.
Need a personalized plan to treat your disc herniation? Let’s get started today.
Stay active and pain-free,
Dr. Danny Govenar
SD BodyFix
Book Your Appointment Today!
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