Why the Prone Press-Up Exercise is Helpful for Lumbar Disc Herniations

press-up helpful for lumbar disc herniations

Why the Prone Press-Up Exercise is Helpful for Lumbar Disc Herniations

The prone press-up exercise is a simple and effective for people dealing with lumbar disc herniations. A herniated disc in the lower back, or lumbar spine, can cause pain that radiates down into the legs, a condition called radiculopathy, but more commonly referred to as “sciatica”. This happens when the herniated disc pinches or irritates a nerve, sending pain signals along the nerve pathway. The prone press-up exercise can help relieve this pain by encouraging the disc material to move away from the nerve. An indication that this is occurring is when the nerve pain “retreats” out of the leg and back toward the low back. This process is referred to as “centralization” of the nerve pain.

What is the Prone Press-Up Exercise?

The prone press-up is easy to do and can be performed at home. To do the exercise:

  1. Lie on your stomach with your hands placed under your shoulders, much like you would if you were about to do a push-up.
  2. Slowly press your upper body up while keeping your hips and lower back on the floor. Your arms should straighten, but your hips should stay down.
  3. Hold this position for a few seconds, then slowly lower yourself back down.
  4. Repeat this movement for 8–10 repetitions.

The goal is not to strain your lower back but to gently encourage the disc material to move away from the nerve. This can reduce the pressure on the nerve and lead to less pain in the legs.

How the Prone Press-Up Centralizes Nerve Pain

One key reason the prone press-up is so helpful is its ability to centralize nerve pain. When you have a lumbar disc herniation, the material from the disc can press on the nerve, causing pain that travels down the leg, sometimes even into the foot. This is called radiculopathy. The further down the leg the pain goes, the worse the nerve irritation.

Centralization refers to the process of moving the pain from the leg back to the lower back. In other words, as the disc material moves away from the nerve, the leg pain should lessen or disappear, and the pain may return to the lower back. This is actually a good sign, as it means the disc is moving away from the nerve and relieving pressure on it.

The prone press-up encourages this centralization because the extension of the spine during the movement can create a vacuum effect that helps pull the herniated disc material back toward the center of the disc. This reduces pressure on the nerve root and can reduce or even eliminate leg pain over time.

When to See a Doctor Before Doing the Prone Press-Up for Disc Herniations

While the prone press-up is a beneficial exercise for many people with lumbar disc herniations, certain symptoms suggest you should consult a doctor before trying it. Some symptoms may indicate that your condition is more serious and needs a professional evaluation. These include:

  1. Loss of Bowel or Bladder Control: If you suddenly have trouble controlling your bowel or bladder, this could be a sign of a condition called cauda equina syndrome, which is a medical emergency. In this case, you should seek immediate medical attention.
  2. Severe Weakness in the Legs: If you notice that one or both of your legs are significantly weaker, or if you have trouble walking or standing, you should see a doctor. This could indicate nerve damage that requires more intensive treatment.
  3. Numbness in the Groin or Inner Thigh: Any numbness or tingling in the groin or inner thigh area (called “saddle anesthesia”) is another sign that you may need immediate medical attention.
  4. No Improvement or Worsening of Symptoms: If you have been doing the prone press-up or other exercises and your symptoms are not improving or are getting worse, it’s important to see a healthcare professional. Worsening symptoms could mean that the herniation is progressing or another underlying issue must be addressed.
  5. Severe or Constant Pain: If your pain is extremely severe and does not change with movement or exercise, this could also indicate a more serious issue that requires medical intervention.

Conclusion

The prone press-up is a great home exercise for people with lumbar disc herniations, especially because it can help centralize pain and reduce leg symptoms. This exercise can relieve pressure on nerves and reduce pain by encouraging the disc to move away from nerves. However, paying attention to warning signs like loss of bowel control, leg weakness, or worsening symptoms is important. If any of these occur, you should seek medical advice before continuing the exercise.

To learn more about disc herniations and how the prone press-up can contribute to pain, contact the experts at Regenerative Spine & Joint Center.

Name(Required)
This field is for validation purposes and should be left unchanged.

ABOUT BORIS TEREBUH, MD

I’m Boris Terebuh MD, Ohio’s first and most experienced Discseel® provider. I am also the Founder & Medical Director of the Regenerative Spine & Joint Center

Menu