Wie kann ich schneller einschlafen, wenn ich im Bett grüble?

Steh nach etwa 15 Minuten auf, geh in einen abgedunkelten Raum und lies kurz oder atme ruhig durch; kehre erst zurück, wenn du richtig müde bist – so verknüpft dein Gehirn das Bett wieder mit Schlaf statt Wachliegen.

Welche Raumtemperatur ist optimal für erholsamen Schlaf?

Zwischen 17 und 19 °C: Diese Spanne hilft dem Körperkern, seine Temperatur abzusenken – ein natürlicher Auslöser für Tiefschlaf. Lese hier mehr über die beste Raumtemperatur zum Schlafen .

Hilft ein Mittagsschlaf oder stört er die Schlafqualität nachts?

Ein kurzes Power-Napping von 10–20 Minuten vor 15 Uhr kann die Leistungsfähigkeit steigern, ohne den Nachtschlaf zu beeinträchtigen; längere oder späte Nickerchen dagegen verzögern oft das Einschlafen.

Ab wann sollte ich abends kein Koffein mehr trinken?

Spätestens sechs Stunden vor dem Zubettgehen – bei den meisten Menschen also nach 14 Uhr – damit das anregende Koffein bis zum Schlafengehen weitgehend abgebaut ist.

Lohnt sich ein Fitness-Tracker, um meinen Schlaf zu messen?

Tracker liefern einen guten Trendüberblick (Schlafdauer, Regelmäßigkeit), ersetzen aber keine medizinische Diagnose; nutze sie als Motivationstool, achte aber stärker auf dein morgendliches Erholungsgefühl.

Kann ich meinen Tiefschlaf gezielt steigern – und wenn ja, wie?

Ja: Regelmäßige Bewegung, ein kühles, dunkles Schlafzimmer und völlige Bildschirm-Pause vor dem Schlafen fördern nachweislich längere Tiefschlafphasen.

Wann sollte ich bei anhaltenden Schlafproblemen professionelle Hilfe suchen?

Wenn Ein- oder Durchschlafprobleme länger als vier Wochen anhalten, Tagesmüdigkeit extrem wird oder Schnarchen mit Atemaussetzern auftritt, ist ärztliche oder schlafmedizinische Beratung empfehlenswert. Unsere Tipps sind kein Ersatz für ärztliche Beratung.

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Herniated disc exercises

Here, we show you how to relive a herniated disc in your lumbar spine.

Duration

22 Min

Exercises

Difficulty

Add routine to list

Herniated disc exercises

Here, we show you how to relive a herniated disc in your lumbar spine.

Duration

22 Min

Exercises

Difficulty

Products used in Routine

These exercises for a herniated disc aim to balance out tension around your spine. They offer help in a combination of myofascial self-massages and targeted stretching and strengthening exercises. And the best part? You won’t need much equipment, and there’s no need to go to the gym. You can easily do the exercises at home by your sofa.

Your herniated disc exercise program:

Myofascial self-massage
Triggering deep stress points
Mobilization and stretching exercises
Exercises for activation and strengthening

2-3 times a week

Perform the herniated disc exercises two to three times a week.

Get well soon!

As a general rule, take it slowly with trying out the exercises. If you experience severe pain during the exercises, you should skip them. And only start doing them when the pain from your herniated disc is no longer acute.

Myofascial massage for a herniated disc

Phase one: if you have a herniated disc, work on the most involved parts of your body using myofascial release techniques. This releases tension from the tissue and can reduce your pain. Don’t be surprised that you’ll be working from the front to begin with. This is important in order to reduce any tension from the shortened muscles and fascia at the front of your body caused by everyday life.

Fascia training for a herniated disc: releases tight hip flexors

Lie down on your stomach. Your arms should be positioned in front of your body, with your palms facing down; rest your head loosely on the backs of your hands.

Place BALL 12 above your groin, between the top of your hip bone and your straight abdominal muscles. Let yourself sink down onto the ball. With each breath, you can sink deeper into the ball. Use this exercise to work on all the tender points around your hip flexor.

Tip: take care when doing this herniated disc exercise. If you feel any throbbing in your abdomen, you’re pressing on an artery. That means you should change position. By releasing tension from your hip flexor, you are reducing the pulling forces on your lumbar spine and easing pressure on the affected disc.

Product

Ball 12

Seconds

Body part

Hips

Training Goals

Recovery, Mobility

Fascia training for a herniated disc: relaxes your glutes

Place the BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh. Move slowly on the spot and notice any specific tender points.

Spend around 15 seconds on the spots where you feel the most pain. Take calm, deep breaths. If you have any problems with supporting yourself with your shoulders, put more of your weight onto the ball to take weight off your shoulders. If this feels too intense, start with the BLACKROLL®.

Tip: tightness in your buttock area often radiates to your lower back. Self-massage exercises for a herniated disc in this area can reduce pain.

Product

Ball 08

Seconds

Body part

Glutes

Training Goals

Recovery, Mobility

Releasing deep muscle tension associated with a herniated disc

After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to push into your deep fascial adhesions. The targeted pressure helps relieve tension deep in your glutes.

Herniated disc trigger exercise: relieves tight glutes

Lying or sitting down, position the BLACKROLL® TRIGGER TMX® onto the painful spot in your glutes and let yourself sink slowly down onto it.

If the pain reduces slightly, start raising your thigh and lowering it again.

Tip: after doing this exercise, it’s possible that you may experience sore muscles, the pain may worsen or even develop bruising. There is no reason to be concerned. These are some normal effects of treating a muscle in this way.

Product

Trigger Box

Seconds

180

Body part

Glutes

Training Goals

Mobility

Mobilization and stretching exercises for a herniated disc

The following exercises for a herniated disc – stretching shortened fascia and muscles – will help you to reduce pulling forces acting on your lumbar spine. You’ll even out imbalances and reduce back pain in your lumbar spine.

Herniated disc trigger exercise: relieves tight glutes

Start on your knees. Lay the SUPER BAND or MULTI BAND around the back of your hips. Stand on the tip of your toes and draw your chin back toward your spine. Stretch your hips forward and slowly lower your body backward.

Breathe deeply and try to drop deeper into the position with each exhale. After 20 to 30 seconds, reverse the movements to return to the starting position. Take a brief moment to round your back.

Tip: compression on one side creates space on the other side of the disc. Old fluid is pushed out of the disc. After the exercise, the reverse movement creates a sponge effect to supply the disc with fresh fluid and nutrients again. You also stretch the front of your thigh. This makes it an effective exercise for a herniated disc.

Product

Multi Band

Seconds

Body part

Anterior Fascia Chain

Training Goals

Recovery, Mobility

Mobilization and stretching exercises for a herniated disc

Start on all fours and place the SUPER BAND around the inside of your upper thigh. Place the band close to your hips. Bring one leg in front of your body and bend your knee to between 45° and 90° – whichever feels possible for you.

Stretch your other leg out behind your body and press your pelvis toward the floor on that side.

Tip: to deepen the stretch, sink down with your upper body moving forward. The pulling effect of the SUPER BAND in this herniated disc exercise will give you faster, deeper mobilizing effects. Is this exercise too challenging for you? Achieve similar effects by doing this exercise standing in front of a table.

Product

Super Band

Seconds per side

Body part

Glutes, Hips

Training Goals

Recovery, Mobility

Activation and strengthening exercises for a herniated disc

Last but not least, you should strengthen your core muscles to prevent another herniated disc. Important to know: you should only do the strength exercises after you’ve first done self-myofascial techniques (SMT) and mobilization/stretching exercises. That way, you will already have achieved a noticeable improvement in your tight back muscles and be able to prevent relapses. The following exercises for a herniated disc help strengthen the muscles around your spine. Imagine these muscles like a natural corset stabilizing your spine.

Herniated disc exercise: promotes a neutral spine

Place the SUPER BAND around one foot and hold the other end with the opposite hand. Get down on all fours and place your knee below your hip, and your hand below your shoulder.

At the same time, raise one arm and the opposite leg, extending in line with your core. Be sure not to sink down into the hollow of your back, and make sure you can keep your core engaged.

Tip: this herniated disc exercise strengthens your core, hip and back muscles. It helps prevent pain in your lower back (lumbar spine). The exercise also promotes good posture.

Product

Super Band

Repetitions

Body part

Core, Glutes, Lower back, Shoulders

Training Goals

Activation, Strength

Pain

Herniated disc?

Your spine is made up of many vertebrae stacked on top of one another.

Your tools

Your tools

Herniated disc exercises

Herniated disc exercises

Your herniated disc exercise program:

2-3 times a week

Get well soon!

Myofascial massage for a herniated disc

Fascia training for a herniated disc: releases tight hip flexors

Fascia training for a herniated disc: relaxes your glutes

Releasing deep muscle tension associated with a herniated disc

Herniated disc trigger exercise: relieves tight glutes

Mobilization and stretching exercises for a herniated disc

Herniated disc trigger exercise: relieves tight glutes

Mobilization and stretching exercises for a herniated disc

Activation and strengthening exercises for a herniated disc

Herniated disc exercise: promotes a neutral spine

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