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If you’ve ever dealt with a herniated disc, you know it’s no joke. That deep, nagging pain? The sudden jolts when you move the wrong way? It’s like your back is holding you hostage. But here’s the thing—while a herniated disc can be frustrating (and downright painful), the right exercises and stretches can make a huge difference.
I’m not talking about generic “just stretch more” advice. I mean movements that actually help relieve pressure, reduce stiffness, and get you back to feeling human again. So, if you’re tired of tiptoeing around your spine, let’s dive into what works.
First, What’s Happening in Your Back?
A herniated disc happens when the soft, jelly-like center of a spinal disc pushes through its tougher outer layer. Think of it like squeezing too much jelly into a donut—eventually, it’s going to pop out somewhere. When that “jelly” presses on a nerve, that’s when you get pain, tingling, numbness, or even weakness.
The goal with exercise? To take pressure off that irritated nerve, improve mobility, and strengthen the muscles that support your spine. The key is to move in ways that help—not hurt.
The Best Exercises & Stretches for a Herniated Disc
Not all movements are created equal. Some can make things worse (looking at you, toe touches, and crunches). But these? These are the ones that help:
1. Pelvic Tilts (Gentle Core Activation)
A weak core is like a weak foundation on a house—it’s only a matter of time before things start falling apart. Pelvic tilts are a simple way to wake up those deep core muscles without straining your spine.
How to do it:
- Lie on your back with your knees bent and feet flat.
- Gently tilt your pelvis so your lower back presses against the floor.
- Hold for a few seconds, then release.
- Repeat 10–15 times.
It’s subtle, but trust me—this one matters.
2. Standing Back Extensions (For When Sitting Feels Like Torture)
Ever notice how sitting for too long makes your back feel even worse? That’s because herniated discs often push backward, especially when you’re hunched over. Standing-back extensions help counteract that.
How to do it:
- Stand tall with your hands on your lower back.
- Gently lean backward, looking up slightly.
- Hold for a second or two, then return to neutral.
- Repeat 5–10 times.
If this feel good? It’s a sign your body needs more of it.
3. Child’s Pose (A Stretch Your Spine Will Thank You For)
This yoga classic is like a warm hug for your lower back. It gently decompresses the spine and relieves tension.
How to do it:
- Start on all fours, then sit your hips back toward your heels.
- Reach your arms forward and let your forehead rest on the floor.
- Breathe deeply and relax.
- Hold for 20–30 seconds.
Feels amazing, right?
4. Glute Bridges (Because Your Butt Supports Your Back)
Weak glutes mean more stress on your lower back. Glute bridges help strengthen your backside while keeping your spine in a safe position.
How to do it:
- Lie on your back, knees bent, feet flat.
- Push through your heels to lift your hips.
- Squeeze your glutes at the top, then lower slowly.
- Repeat for 10–12 reps.
Bonus: This move also helps with posture.
What to Avoid (If You Don’t Want to Make It Worse)
Some exercises and stretches might seem like a good idea, but they can put more pressure on your herniated disc. Here’s what to skip:
- Toe Touches & Sit-Ups – Too much spinal flexion can push the disc further out.
- Twisting Movements – Your spine needs stability, not excessive rotation.
- Heavy Lifting (For Now) – If you’re in pain, now’s not the time to test your deadlift PR.
The Bottom Line
Herniated discs take time to heal, but the right movements can speed up the process. The key? Stay consistent, listen to your body, and don’t force anything that feels wrong. And if something feels off, don’t be afraid to check in with a pro.
