Active Sitting Disc

Before starting this exercise, read our summary of Corrective Care Exercises.

1. Warm up the lumbar discs prior to adjustment, allowing the spine to be adjusted more easily.
2. Promote re-hydration of the lumbar discs (in conjunction with adjustments) to keep them young, strong, and healthy.
3. Add strength and flexibility to the ligaments and discs of the low back.
4. Reduce stress in the low back and aid in the prevention and rehabilitation of injuries.
5. Assist in the healing of disc bulges and disc tears.
6. Help to circulate CSF (the fluid that nourishes the brain and spinal cord).
7. Massage the heart (via the central tendon) and ultimately reduce your chances of heart attacks.
8. Enhance oxygenation of blood and stimulate metabolism, which is necessary for the prevention of disease.

Instructions

• Unlike "exercise balls", which strengthen your buttocks and legs, the sitting disc has a centre of mass which approximates the size of an average adult lumbar disc, and therefore allows for true core strengthening and re-hydration of the lumbar discs.
• Sit centred on the inflated disc, on a flat chair with arm rests. Your feet must be firm on the floor.
• The movement is not a "figure eight" (do not rotate or move in circular motions). Rather, it is a "zig zag."
• As you push your lower back forward, shift diagonally across the disc to the front-left side of the sitting disc.
• Flex at the stomach, pushing straight back your lower back, shifting you to the back-left side of the sitting disc.
• Now, push your lower back forward again, this time shifting diagonally to the front-right side.  Your stomach once again should be all the way forward, with your back extended.
• Flex at the stomach, pushing straight back your lower back, shifting you to the back-right side of the sitting disc.
• Diagonally cross forward to the front-left side of the disc, and you have now completed 1 full repetition.
• It is recommended that you do a minimum of 5 minutes of lumbar exercises every morning.  Chronic cases will benefit from more.
• Note, patients with acute disc injuries and disc bulges should start these exercises with easy side-to-side motions only.  As you regain mobility, you can return to the full exercise routine.
• You may also find it helpful to sit on your sitting disc in your office or computer chair.