Exercises for Your Herniated Disc


Posted on: 05 March 2021 by Sadia Naaz

Your spine is made of bones and in between them are discs holding them in place

If you suffer from a herniated disc in Houston, then you are not alone. There are a significant number of people with herniated discs whose severity ranges from mild to severe.

Your spine is made of bones and in between them are discs holding them in place. The disc can slip from its position and push into the spinal canal. It can happen to any disc on your spinal cord.

A herniated disc is one of the most prevalent causes of back and neck pain. In most cases, you will have to visit an interventional pain specialist for you to alleviate the pain and correct the herniated disc.

There are exercises that you can do yourself if you have a herniated disc to alleviate your back or neck pain and try to restore the disc’s position. Some of the exercises include:


One of the best exercises you can do to stretch your back when you have a herniated disc is bridges. They only require your body weight and are very simple to perform.

To perform a bridge, you need to lie flat on your back on the floor. Place your hands beside you and press your feet against the floor. Lift your glutes off the ground until your body becomes straight. Press your shoulders against the floor in this position for ten to fifteen minutes. Lower your buttocks to the floor to the initial position. Do ten repetitions and then rest. Repeat for another three sets resting for at least a minute between sets.

Lying Leg Raises

When you have a herniated disc on your lower back, it can cause you a lot of pain. You can use an exercise that utilizes your legs’ weight to build your back and your abdomen to strengthen and align your spine.

To perform lying leg raises, you need to lie flat on your back against the floor. Put your hands flat by your side for support. You can decide to lift one or both legs at a time. Raise your leg(s) straight up into the air until they are straight and slowly back down again. Repeat the exercise ten times for as many sets as you feel comfortable doing.


Another great exercise for spine extension is supermans. The exercise will allow you to arch your back which is great for a herniated disc.

You should lie on the floor on your stomach and extend your arms and legs out as far as possible (flying like superman). You should feel the contraction in your back the higher you lift your hands and legs.

You should have your neck in a neutral position to avoid neck pain and look at the floor. Hold the pose for thirty seconds and then relax. Do as many repetitions as you can and your spine will definitely benefit.

Partial Curls

Your abdominal muscles are crucial in offering your spine adequate support. Stretching your abs especially for herniated discs in the middle to the lower parts of your spine has tremendous benefit.

You should lie flat on the floor with your feet on the ground and knees bent. Cross your hands over your chest and lift your shoulders a few inches off the ground. Try and curl your back while your neck is still in a neutral position. Exhale to lie back down.

Partial curls are a great exercise but you should stop if you feel any pain.


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Sadia Naaz

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