It is estimated that up to 80% of individuals will suffer from an episode of low back pain during their lifetime and Lumbar disc herniations are one of the common underlying issues.[1]
In this articles we will dive into specific herniated disc exercises that you can do at home (at the bottom).
Disc herniation most commonly occurs in the lower back (lumbar spine) and involves the displacement of disc material beyond the inter-vertebral disc space.[2]
In the most simple terms, the spine is made up of individual vertebrae stacked on top of each other. Between each vertebrae is an intervertebral disc that provides a cushion so the vertebrae don’t rub together.
Furthermore, these discs (intervertebral discs) between the vertebrae, have a gel-like material inside (called a nucleus pulposus). A herniated disc is when that gel-like material ruptures through the outer layer of disc, and can press on the spinal cord or spinal nerves, resulting in symptoms, including disabling back pain and other associated symptoms that can make everyday activities difficult to perform.[2]
This illustration may help:
Note: A herniated disc is usually worse than a bulged disc.
Before we get to 7 herniated disc exercises, let’s talk a little about the symptoms and treatment options of lumbar disc herniation…
Symptoms of herniated lumbar disc:
– Lower back pain (typically the first symptom)
– Leg pain (traveling up and down)[1][5]
– Leg numbness or tingling (traveling pain)[5]
– Leg weakness[1]
– Pain is worse from sitting[5]
– Restricted trunk flexion[1]
– Sciatica pain (Pinched Nerve)
Please note, a herniated disc DOESN’T always cause pain, so you must get a proper diagnosis.[2][5]
What does a herniated disc feel like?
Lower back pain is typically the first symptom of a lumbar disc herniation. Often this pain will last for a few days and then subside, but leg pain, numbness or tingling, and/or weakness of the lower extremity often follows.
Typically the leg pain eventually travels below the knee and can even affect the ankle and foot.
How long does the pain last?
Most patients with a lumbar disc herniation will improve gradually over a period of days to weeks, with most patients being symptom free within 3 to 4 months.
Exercise works….
Patients that actively participate in an exercise program often report a significant reduction of pain and improved ability to perform their activities of daily living.[4][5]
7 Herniated Disc Exercises For Lower Back
Please do them gently!
Treatment Methodology:
According to this Clinical Evaluation and Treatment Options for Herniated Lumbar Disc “The McKenzie exercise program is believed to be one of the most beneficial. This program is individualized to the patient’s symptoms and emphasizes exercises that minimize or centralize radiating pain.”[5]
In addition, core stability exercises have been shown to reduce low back pain.[3][4]
Therefore, we have included many “Extension” type exercises from the Mckenzie method, as well as Core stability exercises. If any of these exercises cause more pain, please stop and see your physician.
1. Spinal Decompression
How it helps – Spinal decompression should be the very first thing you do to treat a herniated or bulging disc because it essentially creates space between your vertebrae, and thus takes pressure off the discs.
How to do it
– Use a bar or the top of a door (or anything you can hang from) and allow your body to “just hang”.
– Hang for 30 seconds and do 3 sets.
– Release very slowly from this so as not to cause any spasms.
** This should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead.
2. Standing Extension
How it helps – This standing extension helps reverse what you do on a daily basis (hunching)… Since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position.
How to do it
– Begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling.
– Start with 10 repetitions and do 2-3 sets.
– This one is particularly great to do when you need a break from sitting at your desk.
** This should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead.
3. Half Cobra Pose (Prone Lumbar Extension)
How it helps – The Half Cobra Stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back – which will in turn alleviate the pain.
How to do it
– Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor.
– Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).
– Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch.
** Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead.
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4. Full Cobra Pose (Advanced Extension)
How it helps – This stretch is based on the same principle as the half Cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms.
How to do it
– Once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed.
– Hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch.
– Eventually try to hold this pose for longer if it feels good (20-30 seconds).
** If you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead.
5. Cat-Cow
How it helps – This is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery.
How to do it
– Begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling.
– Follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet.
– Aim for 10 repetitions of this stretch and do 2-3 sets.
Related: Watch the Cat-Cow Stretch Video
Exercises 6 and 7 are meant to help stabilize and align your spine so that you don’t get herniated discs in the future.….
6. Bird Dog
This is a great exercise to improve core strength and lumbar back muscles.
How to do it:
– Begin on your hands and knees, with your hands positioned under your shoulders and knees positioned under your hips.
– Brace (contract) your core as hard as you can before beginning any movement.
– While bracing your core, raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso.
– It’s important to not arch your low back as you do this.
– Hold this position for 2-3 seconds before slowly returning to the starting position.
– Repeat with your right arm and left leg.
– Alternate sides for 10 repetitions.
** Only extend your arm and leg to where it’s comfortable and don’t arch your low back.
7. Plank
This exercise is ideal for strengthening both your deep core and gluteal muscles.
How to do it:
Begin lying on your stomach with your forearms against the mat.
– Engage your core and lift your body so that you are resting on your forearms and toes.
– Ensure that your spine is in a neutral spinal position (not sagging in low back, or lifting butt in the air).
– Hold the plank position for 20-30 sec, Then lower down to floor.
– Aim for 2 to 5 repetitions of this exercise.
** Ensure to keep your back straight throughout the entire exercise.
While you may be tempted to spend your days in bed or on the couch for fear of aggravating your disc herniation pain, you shouldn’t! Performing these herniated disc stretches and exercises allows you to take a proactive approach towards your recovery and may help to reduce your symptoms and increase the overall health of your back.
Check out this video about Herniated discs from our Chiropractor, Dr. Oliver:
Learn More
Other herniated disk treatment options include:
Rest – often a couple of days of rest will help to calm severe pain caused by lumbar disc herniation. However, it’s important that you don’t rest for longer than this as it can actually worsen pain and stiffness.
Anti-inflammatory medications – medications such as ibuprofen and naproxen may help to reduce inflammation and relieve pain.
Physical therapy – performing specific exercises to increase range of motion and strengthen muscles in your lower back and core may help to relieve pain and reduce your chance of re-injuring yourself.
Spinal manipulation – manipulation of the joints of the lower back may help to improve range of motion and decrease pain.
Massage therapy – may help to increase blood circulation and relax muscles thereby helping to reduce pain.
Epidural steroid injections – injection of corticosteroids into the affected area may help to reduce local inflammation and relieve pain.
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Related Articles:
Bulging Disc Treatment
Spondylolisthesis Exercises
How to fix rounded shoulders
What are myofascial trigger points and how to release them
Cervical Herniated Disc Exercises
How Can Poor Posture Result In Back Pain
How To Sleep With Lower Back Pain – The Dos And Don’s
Sources:[1] Amin R, Andrade N, Neuman B. Lumbar Disc Herniation. Curr Rev Musculoskelet Med. 2017;10(4):507-516. doi:10.1007/s12178-017-9441-4
[2] Schoenfeld AJ, Weiner B. Treatment of lumbar disc herniation: Evidence-based practice. Int J Gen Med. 2010:209. doi:10.2147/ijgm.s12270
[3] Yazdani A, Hesari P, Eghbali Khosro S, Anbarian M, Babaei-Ghazani A. Effects of six-week exercise training protocol on pain relief in patients with lumbar disc herniation. Journal of Analytical Research in Clinical Medicine. 2016;4(1):27-33. doi:10.15171/jarcm.2016.005
Licensed chiropractor, DC (Owner of Forme Clinic, Stoney Creek, ON, L8G 1B9)
Dr. Shaina McQuilkie graduated from Brock University in 2004 with a Bachelor of Kinesiology (Honours). She then attended D’Youville College, in Buffalo, New York and obtained her Doctorate of Chiropractic Degree in 2008. After graduating, Dr. McQuilkie practiced in a multi-disciplinary healthcare facility based in Hamilton, Ontario gaining experience treating a variety of musculoskeletal injuries.
Co Authors :
Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer
As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded Backintelligence.com to empower others to fix their postures and ease their back pain from home.
I have been doing these exercises for a couple of months and there has been no improvement. I am in pain consistently i don’t know how else to relive the pain i have herniated my 4L/L5 . i also have a question is herniated discs genetic? my mother has it so did my grandmother/grandfather
Please see someone in person to diagnose you properly. Also, make sure you don’t do things that bring back the herniation, we have an article about that here: https://backintelligence.com/herniated-disc-exercises-to-avoid/
Hi,
I have L3-L4 and L5-S1 disc bulge. Its been 11 months now. My first and immediate remedy for controlling symptoms were allopathy medicine and now i am on ayurvedic medicines. I have been doing the cobra pose and some other similar exercises, due to this some amount of pain seems to have shifted to the central lower back and tingling and numbness has reduced to some extent. Are the exercises listed in this article relevant for me. I am especially concerned about the PLANK exercise. Your views on this question and in general is appreciated.
Thank you.
Vinit, From what you are saying, the Cobra and other exercises seem to have “centralized” your symptoms. They have come closer to the low back, which is a very good sign, keep doing the exercises that are helping you. The plank can be good only if you do it with proper technique, so perhaps only start with 10 second holds and work up from there. The plank is good to stabilize the spine muscles.
Thanks for the great exercise and details, just quick clarification please.
I have herniated disk L4, L5 and with Sciatica which seems originating from the herniated disk more than the pitformis muscle syndrome ( based on some checks).
what I always see on sites for Yoga and others is to do the Cow but not Cat Position since the Cat is doing flexing ( as you stated as well ) back ( forward ) which is pushing the herniation more, but it’s Ok with the Cow, so what do you think about that ?
How about the child pose ( prayer ) ,some say though it’s good stretch but not good for herniated disk, same goes with many warnings about
hamstring stretches flexing the back ( which might be suitable for pitformis muscle syndrome and not herniated disk ) also where you pull your knees on your chest while lying on your back , and what if I have sciatic due to both ? , same I read about positions where you need to twist.
Thanks again for listening and would appreciate your feedback regarding those points.
kind regards
Hi Tarek, We Agree with you to Avoid “Flexion’ type of exercises. If the “Cat” portion feels bad to you, then don’t do it. Listen to your body and be the judge. I have done an article on the Exercises to avoid with herniated disc, which can help you, here’s the link: https://backintelligence.com/herniated-disc-exercises-to-avoid/
I have ppsterior bulging of l5 s1 in mri. I have acute onset of severe back pain. I feel like walking like a pregnant lady. I feel that the lumbar lordosis is increased. Its very difficult to sit frm sleeping and stand frm sitting.
I’ve been struggling with herniated disc in L4-L5 for years, and it never goes down lower towards the legs or smthing. But for some reason, I can’t heal myself. Every time, after a long physical activity day (mostly just walking around), I’ll be suffering the pain for next several days.
My question is: should I do these exercises even when I’m in severe pain or should I do them only when I feel that the pain is kinda bearable?
Also, what concerns me is even if I keep my back straight, walking around for a long time plus climbing stairs or smthing can cause a lot of pain and makes it impossible to just enjoy the moment. I really would like to go to work in a bar but standing hours is holding me back. Is there any advise you can give me for these situations? Thank you so much!!! Hope to hear from you soon!!!
Today marks 8 months of being injured out from rugby and Brazilian jiu-jitsu. I am 26 years old now. It took nearly 5 months for the pain in my back to settle. I now can go through the majority of my daily life without feeling any pain thanks to movements like these. However, I still cannot jog, kick a soccer ball, or bend forward repeatedly without the pain coming right back into my lower spine. My insurance denied my claim for an MRI. Any advice on what to do with a situation like this?
Keep doing the exercises in this article and also strengthen your core and glutes. Also avoid bending forward or flexing the spine.
Hi I am male of 29yrs, I had a disc prolapse from deadlift exercise at the gym. MRI showed a 4mm protrusion at the L5/S1 disc, and also had pain down my left leg.
I rehabilitated and performed the above exercises for around 3 months now, recently got back to normal life(more or less with many restrictions of course ). I do not feel any more pain, i just have a little stiffness of my back when i sit or lie in 1 position for a long time.
Do you think my disc has healed? Could I be back to the gym or perform some physical activities?
Rom, that’s great! The most important thing you must do is make sure you fix your lifting technique, and avoid bad technique and posture in your daily activities and gym – Because you can easily re-injure it again! It may have healed a little, but it could still be bulging (which is normal).
My recent MRI Impression: large broad-based disc bulge with facet/ligamentum flavim hypertrophy at L4-5 resulting in severe spinal canal stenosis. Experiencing leg pain, tingling and numbness sensation on my legs and ankles. Primary MD referred me to neurosurgeon , but I want that to be my last resort. Can I do your suggested exercises ?
I have undergone L4 I5 disc discectomy with laminectomy in 2016. Now I have once again L4 l5 disc protrusion with posteriocentral protrusion narrowing spinal canal diameter 4mm pressing lateral left foramin, spine straight lordosis noted, as per mri report. Severe leg sciatic pain even i can’t sit or stand. Extension excerises aggravate leg pain. Sir kindly help me what to do as I don’t want to go far surgery once again as most of doctors have advised.
Regards and respect
Don’t do exercises that aggravate the pain. And make sure you also fix your upper back posture and ergonomics for long term correction.
You can certainly try the exercises here on this page, for herniated/bulged discs.
Also we have a spinal stenosis article here: https://backintelligence.com/lumbar-spinal-stenosis-treatment/
– I usually don’t reccommend surgery before trying exercises
I asked my Dr about a wild and gripping pain in my hip: I could feel where it seemed to emerge in my hip socket and the pain seemed to be moving down my leg. I was directed to a clinic and they did, a) a chiropractic adjustment, b) deep tissue massage, c) acupuncture therapy. Each seemed to help a little bit for a while (the massage hurt like a beating from a NYC gang), but nothing stuck. The next step was an injection of cortisone into the joint…nothing. Finally I was brought to an electronic mapping clinic and they performed a thing similar to an ECG…the diagnosis is an L4 impingement.
Just as I was getting back into shape, I find myself laid up for 2 months. Aside from a small daily routine of stretches and a modest amount of lawn care and carpentry work has been impossible. I have been slowly improving, but the weeks that I hear described in the body of most diagnoses makes me laugh.
The real humour is in the heuristic assignment to places that knew nothing of the injury and made no effort to figure it out before jumping into treatment.
I’ll try these seven exercises for a couple of weeks and get back (lol) to you.
Let me know how these help you?
Hi
Suffering from disk bulging in L5 nd s1. Pain is bilateral in legs. Is these excercise will be helpful for me
Try the Cobra to see if it helps you.
hi, i’m mifta from indonesia. is this exercise is suggested for client after herniated disc lumbar surgery, too? how long days after surgery to practice it?
thx
Hi
I am 43 years old ,
My MRI shows herniated disc at L4-L5 and bulge at L5 S1
It also shows canal diameter of 6.2mm and L4 L5 level and straight lumbar lordosis
Do I have spinal stenosis also in addition to herniation ?
What’s the best management ?
We cannot diagnose you, please see someone is person.
I noticed a comment about not running after a herniated disc. In my experience specialists do tell you not to run. However I am not sure this is always correct. I was a high mileage middle distance runner and after my herniated disc I lost some control of left thigh muscles, I could not run a step and going upstairs was very difficult. After 3 months I decided I must do something to try and get the left thigh muscles working. I tried a jogging action for about 100 steps and very slowly built up to longer distances. It was very hard to do this. I also tried extending/pulling up the heel behind my back. I could not do this at all when I started. In my view exercise is important but always choose the exercise carefully, build up slowly and stop immediately if you feel it is causing you a problem. Exercise also seems not just important to build up protective strength but also to get muscles moving when the normal nerve control seems lost.
Doctor not sure if I have Sacroiliitis or slipped disc will these exercises help please thought I was lot better but this week in severe pain again thank you
hi
i am 30 and from 6 months i have lower back pain with little disc herniation at L4 and L5 it appears when i am at my work (as the nature of my work is like this)and the pain relieves when i lay down on my side .Will these exercises help me to fix my problem at same time with this work ?
These exercises can help but you will also need to fix your posture and ergonomics, sit with proper alignment, etc.
Hey,
I’ve had a lot of success with doing these exercises so far. I was wondering though , should I do them daily. At the moment I include them in an exercise routine I do 3 – 4 times a week. Can I apply these exercises everyday for improved results.
Liam
Hi Liam,
Glad they’re helping you. You can certainly try most of them daily and see if they help. I’d say that if you hold the “plank” exercise for long periods, you may get sore, so the plank and other core exercises may be best to do every 2-3 days.
I was just diagnosed with multiple bulging discs along my lumbar spine and disc herniation at the L5S1. What stretches do you recommend for when you have numbness. My right foot and inner thigh areas are completely numb.
I have l1 to l3 posterior disc protrusion moderately can I do this exercise ???
Hi Sunil please see a doctor for specific diagnosis.
Thanks for this very useful information and collection of exercises. I wanted to share a tip from a physiotherapist which I’ve found makes a huge difference: When I stand up, sit down, bend down to pick something up I keep my chin up (instead of looking down at the ground). The resulting curve of the spine tends to keep the disc in rather than popping out.
Yes thanks Carol. The whole idea is to keep the spine and neck in a good posture, even when you bend down…
Hi
Myself Amit
I hv problem in my L3-4 with diffuse disc bulge. There is compression onto the cauda equina as well.
L4-5 bulge disc with the compermise on the nerves roots(right>left)
L5-s1 compemise with the nerves roots
.
I unable to walk. I can’t balance on my body. I dnt have pain but tingling numbness in my legs. Can I need to surgery?
Plz Kindly suggest me.
And tell me about the excise of these kind situation.
Sir
I lifted heavy objects and I was not knowing this thing could happen
how long does it take to heal l4-l5 and l5-s1 minimal diffuse disc bulge which does not compresses any nerve. My therapist told me your muscles are weak as I did bed rest for 1.5 months. She told me it will be alright within fews days but I want to ask how long does it take to recover fully.
Hi there. Ive prior injury at l4-l5 n had went thru a minimum invasive procedure 5 years ago.
Recent mri shows my condition is stable but with bulging disc at l3-l4. I dont feel any pain currently except when im swimming breaststroke and doing half cobra pose. The pain is aching n strain at prior injury point or below it. It goes away after a while.
The strain concerns me but i know the benefits of cobra for bulging disc. May i ask why i such strain feeling? Could it be extension at my prior injury? Im reluctant to stop cobra but the strajn makes me worried.
Hi Xue,
We cannot give medical advice, but you should figure out where your bulging/herniated disc is located exactly. Depending the location, you may need a different exercise for your condition.
I think that Cat-Cow exercise ruins DISC
Because it pressures more herniated DISC to exit from lumbar.
Hi DS, again if anything doesn’t feel good, stop doing it.
I like the Cat-Cow exercise because it decompresses spine in a safe position and does both extension and flexion, so its a good overall stretch.
Hi,
I am suffering lower back pain and my doctor diagnose that prolapsed intervertebral dics L4 L5. Can I do these exercises?
You can try these exercises to see if they help you.
I have severe pain in lower spine.While pressing at the lower spine area its paining.I think it is a herniated disc. Can i do this exercises.Please reply
You should find out if it’s even herniated disc first, not all low back pain is herniated disc. Have your doctor diagnose you.
Hi sir . I am 24years old and aim the patient of disc prolapse I have a problem in l4, l5 back pain and pain in left leg and I take treatment from many specialist doctor since 1year but cannot get full recovery.
When I take medicine’s the pain is low temporary. I am very upset from this situation in this age I am suffering fromthis problem.please give me a suggestion how to recover from this herniated disc.
And how can i perform namaz?
This pain depress me and destroye my happy life
Hi backintelligence,
I’ve bulge in my L4-L5-S1 since 2016. And there is no leg pain or radiating pain as such, but yeah, sometimes leg pain comes and it easily goes away with some massage on my leg. But the thing is I have a lot of low back pain and can’t sit, walk or stand more than 10-15 minutes long. Moreover my hamstrings are very tight. So can you please tell me whether is it a muscular (weakness) problem or a disc problem? And which exercises should I do for my back pain.
Thanks!
Hi Jashan,
We cannot diagnose you online, please see a doctor for your specific situation.
I have recently been diagnosed with a herniated disk in my lower back. It was quite a shock to me as I’m quite fit and healthy. I was advised not to do any high impact sports – inc running and weights. Life over.
What excercises can I do to tone my arms and legs if I can’t do any of the sports I dearly loved doing?
I would appreciate your advice and will try out these excercises.
Hi Michelle,
When you say diagnosed with herniated disc, do you have pain as well?
We believe that you can and should exercise as long as you are not in really really bad pain.
Firstly, you’d want to work on improving your herniated disc by doing exercises that ease your pain, and then exercises to improve posture so it doesn’t happen again. Life is not over… You may be able to improve herniated disc over time and get rid of symptoms (But we don’t know your specific condition and cannot give medical advice). Secondly, once you’re out of pain, you can test different exercises for arms, etc. If you find a position that doesn’t cause pain, then you may be able to do some exercises in that position. I’m assuming your herniated disc is in the back, if yes, you want to avoid any kind of flexion/bending forward. The key is to find what positions/postures cause you pain and avoid putting yourself in those positions…
Hi,
Thank you , these exercises make me feel better directly , with more lumbar relaxed muscles.
I am totally agree with you regarding the wrong postures and how it help to create bulging and herniation, I have L4-L5 bulging and tear (as in the MRI report) and I noticed some weekness in the urination muscles, I already spoke with the doctor and he recommended a surgery to remove the compression, in which I don’t believe that there is any compression left in my lumbar area, as the pain in leg and back start to relieve after 1 week of the incident, now my question is , do these excercises good for me , butting in mind that I feel very comfortable doing it and it decrease immediately any stress in my back?
Hi Michel,
While we cannot give you specific medical advice, what we can say is that if the exercises “feel good for you” right away as you said, then keep doing them. As for anything more specific please see a medical doctor in-person.
How can you tell the difference between sciatic pain and piriformis pain and are the exercises suitable for both? I am going to try the exercises you recommend also. I have been to several PT’s and gotten some good results in stabilizing and strengthening my muscles but the existing back & butt pain is still a challenge.
Hi Sarah,
It’s hard to tell sometimes. I recommend you see a good physical therapist or chiropractor to diagnose this.
In general, a Piriformis (muscle in butt) stretch could tell you right away if it may be the cause because it will feel very tight.
True sciatica is usually caused by a compressing/herniated disc.
You could also have both…. you can try exercises for both and see which makes it feel better.
Oh and no, the above exercises are not for Piriformis… Piriformis syndrome requires other stretches.
Hi I started doing some of the exercises for my lower back pain with discs protoyding ,I went to bed in more pain & this morning have woke up in a lot of pain, would you recommend anything I can do ?
Thank you
Sarah, Where is your pain? In low back?
I don’t know your specific situation, and how you performed the exercises. It’s important to go easy and also see which exercises feel good for you and which don’t work for you. Only do the ones that feel good for you.
If you have lots of pain then it’s probably best to rest for couple of days, and use “ice therapy” – apply ice to the inflamed area for 20 min at a time, several times a day, before trying exercises again.
Thank you for the Reply. Glad to know bulging/slipped/herniated disc can be reversed! But isn’t happens rarely? Medical treatment, Physio therapy, surgeries all are temporary solutions.. Can you please advise me what should i do to make it better or reverse?
I am really considered about my back and want to regain the health as before.
Muhammad, Exercise is the long term sustainable solution actually… You must understand the causes of a bulging/slipped discs… It happens because of poor posture…. So if you want long lasting relief you need to do corrective exercises and correct your posture… In your daily life make sure to be aware of your posture… Please go to our homepage and subscribe to my free 3-days to a better posture series here: https://backintelligence.com. It might help.
Hi Leon,
i watched your posture related videos and immediately onward i started following up the posture as described by you. I have got major improvement in my back and feeling good.
Thanks alot
Pls doctor advise me ….I am suffering from bulging disc in l5 /s1 and l4/l5 ….and my phyiscal therapist advised me to run on treadmill for 15min per day and jumping 150 times per day ….are this exercises is true for my case or wrong …thanks for advanced
Ahmed,
I’m not a doctor, I am certified personal trainer and corrective exercise specialist from NASM.
The only thing I can say is try some of the exercises above and see if they help you. They help a lot of people reduce pain from bulging and herniated discs.
But as always the root cause is posture. Make sure you do the right exercises to improve posture. I don’t know your situation specifically but most people need stronger core and butt muscles.
I cannot comment as to why your PT told you to run and jump specifically… You may want to see several PTs to see what they say. Find a PT that specializes in spine more.
i am 35 and suffering in L4/L5, L5/SI, C5/6 slip disks of mild level. Recently i have suffered in Knee joint pain and discovered that Ligaments and cartilage damage. I am trying to have a normal life and fighting against all these bones related issued. Please do let me know can i do these exercises?? can i get full recovery?
Hi Muhammad,
While we cannot give you specific medical advice, and I cannot speak about your knee issue but as for as low back is concerned, research does show that bulging/slipped/herniated disc can be reversed or made better from doing specific exercises.
In general, extension exercises like the ones above have been found to help bulging and herniated discs – but what works for some may not work for all…
Try some of them out and see if they make you feel better and pick the ones that work for you.
As always, consult a doctor about your specific conditions.
Hi Sarah,
While the direct cause of herniated disc is most often related to poor posture and repeated flexion in wrong posture – Your weak Glutes and legs could be the reason why you have that bad posture in the first place… So that may be the reason your PT told you to strengthen them.
I don’t know your specific situation, but generally most population has a weak butt and core muscles which can cause poor posture… Squats will help with that. Also, glute bridge is very good exercise – Check out our video on it here: https://backintelligence.com/glute-bridge-exercise/
Hi ,I’ve been suffering for a long time with lower back pain & look forward to starting these exercises.I have been told by a PT that I have weak knees & leg muscles & was advised to do squats & lunges to help strengthen me .Would you advise this ? Thank you
I have a herniated disc in my lumbar spine and am finding these exercises very relieving. Is it possible to return to full fitness (I am a powerlifter) or am I likely to have a permanent weakness?
Hey Marion,
Glad you finding these useful.
It is possible to recover using these exercises because they will essentially help push the disc material into the right place.
However, if you do a lot of “flexion” or bending forward you will very likely hurt your back again… So the key is keeping your spine in “neutral” position even when bending forward or picking something up. Maintaining a good posture in your daily life is also crucial to avoid injury.
Hey! I am doing CrossFit since 3 years and I recently got a slipped disc, hitting my sciatica nerve. I am doing physiotherapy and exercises. I am wondering as well if I can go back to CrossFit (putting in mind of course that there are some movements that I cannot do anymore). Based on your experience Marion, did you manage to go back to your powerlifting? Thanks
Hi I’m Satyam. I’m suffering from herniated disc at L-3L4 and also has sacralization ( L5 with S1). Can I do these exercises particularly spinal decompression exercise as I have sacralization. Will the jelli like material oozed out of the disc is going to be absorbed back into the disc with these exercises.plz suggest.Thank u
Hi Satyam,
Dr. Shaina says the following: You should be able to do the spinal decompression hanging exercise without an issue. However, you may have difficulty with the lumbar extension exercises that are outlined in the article due to the sacralization because of restricted movement. It’s advisable that you have an assessment by a physical therapist or chiropractor before doing the other exercises in the article so that you are performing them correctly, with any modifications that may be necessary, and don’t aggravate your condition.
MRI came back normal I have chronic pain for 10mths from an accident weak lumbarbackmuscles and thigh muscles can’t squat weak legs numbness inboth big toes burning sensation in lumbar back how is the mri possible to come back normal can’t have steroid injection because of mri physio hurts what advice can you give me
I find the exercises very useful to me,I suffer from herniated disc,most times the low back pain can be very uncomfortable, but since I started practising it my low back pain is almost gone. Thanks to Back Intelligence..
Hi Tefilla!
Awesome to hear. Great to hear these exercises are helping you.