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Herniated Disc Exercises For Pain Relief

Herniated Disc Exercises for Pain Relief

A herniated disc, or ruptured disc, occurs when a portion of the disc’s nucleus (soft jelly in the center of the disc) slips out past its tough exterior. Nearly 80% of individuals will suffer from an episode of low back pain during their lifetime, and disc herniations are one of the most common underlying causes. Common symptoms of a herniated disc may include:

  • Back pain 
  • Arm pain
  • Leg weakness, numbness or tingling
  • Pain becomes worse from sitting
  • Restricted trunk flexion

How can exercises help?

If you’ve been diagnosed with a herniated disc, then you are most likely experiencing muscle spasms, cramping, and pain. Herniated discs can be very painful injuries that negatively impact your life. Incorporating low-impact activities and exercises into your daily routine will help strengthen the muscles that support the spine and reduce pressure on the spinal column. 

Standing Extension

Begin this exercise by standing up and placing both hands on your hips. With the help of your hands, push your hips forward and extend your spine back. Do 10 repetitions and 2-3 sets. 

Cobra Pose 

Begin this exercise by lying on your stomach and propping yourself up on your elbows. Be sure to keep your hips on the ground and push off your forearms, gently arching your back. Look up at the ceiling and hold. Do 2-3 sets, holding each pose for 10 seconds. 


Begin this exercise on your hands and knees. As you inhale and look up at the ceiling, allow your stomach to drop toward the floor. When exhaling, slowly round your spine, curling your neck to look at the floor. Repeat this exercise 3-5 times. This position helps relieve pressure on the herniated disc, while also improving the mobility of the spine.

Single Knee to Chest

Lie flat on your back with your knees bent and your feet flat on the floor. Slowly bring one knee to your chest, keeping the other foot flat on the floor. Keeping your lower back pressed to the floor, hold this position for 15 to 30 seconds. Repeat on each side 2-3 times. This exercise helps relieve pressure on the hips and allows more space for the spinal nerves to exit the spine.

You should always speak with your healthcare provider before beginning a new exercise routine. If you are unsure how to perform an exercise without hurting yourself, always seek professional guidance.

Contact Us

At Brain2Spine Institute, we are dedicated to providing the highest quality of service and care to our patients. If you are experiencing lower back pain, call us to begin your comprehensive treatment plan: (727) 500-2318.

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