Back Exercises for Disc Herniation

When people get a herniated disc, they might be inclined to just rest and recover. However, there are better courses of action than this. In fact, some back exercises can actually help speed up the healing process and help relieve pain. In this blog post, we will outline five back exercises that are sure to help with disc herniation. From stretching to strengthening, these exercises will help you get your spine back into shape and restore your mobility.

What is Disc Herniation

Disc herniation is a condition in which the disc material protrudes from the annulus, or ring of fibrous tissue that surrounds it. The annulus can become compressed and weakened, allowing the disc to bulge out. This can cause pain and decreased range of motion in your back. You may also experience difficulty lifting your arms or legs or standing up from a seated position. Back exercises can help relieve these symptoms.

Types of back exercises for disc herniation

One of the simplest back exercises for disc herniation is the Swiss ball exercise. To do this, lie on your back with a Swiss ball placed between your shoulder blades. You then use your abs to lift the ball towards your chest, and then lower it back down towards your shoulders. Repeat 10 times for each side.

In order to do the bridge exercise, lie flat on your back with your feet flat on the ground and your arms extended above your head. Lift your torso off the ground using straight legs and arms for two seconds before lowering your back to the ground. Perform 10 repetitions on each side.

If you’re experiencing severe pain while performing these exercises, speak with a doctor about alternatives that may work better for you.

1. Chair Side Bend

Lie on your side with knees bent, feet flat on the floor, and arms extended overhead. Hold a weight in one hand or use an anchored object for balance. Keep your spine as straight as possible and lift your shoulder off of the floor so that you are holding your chest up. Hold this position for 2-3 seconds before slowly lowering yourself down toward the ground. Repeat 10 times on each side.

2. Kneeling Cable Row

Attach a cable machine to a low pulley and stand in front of it with feet hip-width apart, shoulder-width apart, and chin parallel to the ground. Bend at the waist until hips are below shoulder height, then press through heels to return to starting position. Perform 5 repetitions on each side.

3. Seated Calf Raise

Sit with ball of foot on bench, heel hanging off edge, palms facing forward (45 degrees). Drive legs into ground and lift heels so they clear bench while keeping thighs stationary—hold for two seconds at end of raise (this creates tension on calf).

When to stop performing back exercises for disc herniation

If your back pain gets worse or you experience decreased range of motion, these are signs that you should stop performing back exercises or consult with a doctor for sciatica. On the other hand, if your back pain is mild and has not changed over time, you may still be able to perform back exercises. You should consult with a doctor if your back pain is severe, does not improve with conservative measures, or if there is any change in bowel or bladder function.


If you are suffering from lower back pain, it is important to do exercises that will help relieve the pain. One of the best exercises for relieving back pain is called the disc herniation exercise. This exercise works by stretching and strengthening the surrounding muscles and tissues in your back. The goal of this exercise is to reduce inflammation and improve nerve function, which can all help relieve your pain. If you are currently struggling with low back pain, please consult a doctor to see if this exercise is right for you.

James Morkel

Tech website author with a passion for all things technology. Expert in various tech domains, including software, gadgets, artificial intelligence, and emerging technologies. Dedicated to simplifying complex topics and providing informative and engaging content to readers. Stay updated with the latest tech trends and industry news through their insightful articles.

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