Herniated Disc Exercises

A herniated disc occurs when the disc that operate as cushion between the vertebrae is pushed or moves (bulges) outside of its original position where it can irritate nearby spinal nerves and the spinal cord resulting in numbness, pain or weakness in the arms, legs, and back. There is normally ample space surrounding the spinal cord and nerves but if the disc bulges enough the nerves and cord may be compressed. There are many cases where people have herniated discs minus any symptoms.

Herniated disc can occur in several ways; the most likely of these ways being injury (such as a fall) or an accident. It is also possible to experience a herniated disc as a result of continued pressure and strain to the spine. The spine, though sturdy, can only take so much before the support is compromised and a herniated disc ensues. Many sufferers of herniated disc also suffer from spinal stenosis which causes the space around the spinal cord and nerves to narrow. When the space narrows it is more likely for the disc to meet the spinal cord and nerves with little movement.

Though, as mentioned, there are those that do not experience any symptoms with herniated disc, those that do know all too well the levels of discomfort this ailment can cause. If your herniated disc is in your lower back you will typically feel an intense pain in your buttocks, knee, leg and it can travel to your foot. If the herniated disc is centralized in your upper back, the neck, shoulders and arms will likely suffer. The numbness and tingling that can be associated with the herniated disc usually occurs at the disc site.

Though most people will suffer from some form of back pain in a lifetime, you run a greater risk of experiencing a herniated disc if you are middle-aged (particularly between the ages of 35 to 45)—this is generally a result of degenerative disc. Also, if you are carrying excess weight this causes stress to the discs in the lower back. Occupations that are physically demanding and include pushing, pulling, bending and lifting also increase risk.

There are exercises that can be done to relieve the discomfort associated with herniated disc. These exercises should be done daily to help achieve results.

• Start by stretching. Stretching relieves back pressure and allows the spine to elongate. If it is not too painful, try bending over and touching your toes. If the pain is in your lower back you should notice relief.
• If you have access, try lightly bouncing on a therapy ball. The bouncing pumps the disc in your spine, releasing toxins so that the disc has space to heal.
• Grab a 3-4 foot trampoline, climb on and march. Marching in place on a trampoline for about 4 to 5 minutes a day with your head straight and arms to your side will help to improve your balance which is important for spine alignment.

These are just a few exercises that may be helpful for your herniated disc. If you would like any more information regarding treatment for herniated disc visit losethebackpain.com today.

Filed Under: Herniated Disc
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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7 thoughts on “Herniated Disc Exercises”

  1. Tania Hoenes says:

    Your video on the pain associated with bulging and herniated discs is super! Very reassuring and empowering! I have multi-level lumbar problems, and just wearing the heel lifts that I’ve had sitting around for years has actually helped a LOT. The amount of info you are making available is overwhelming, in a good way. Thanks a million!

  2. Fredrick Younan says:

    Thank you. I dont have some of the symptoms mentioned above. But do have severe low back pain. I will follow these exercises. Mentioned above.

  3. Ana says:

    Very good information thank you very much

  4. Medel says:

    I received your book “The End of All Diseases”. It’s very informative and eye opener to me that basic thing like hydration and balance of the mind, body and diet works wonders. I bought an inversion table and do 5 min stretch daily. My Sciatica since 2013 has never recurred.

  5. Jae Levy says:

    Thank you for the wonderful information on muscle imbalances! I always suspected that there was something about the pains in my back that had to do with my alignment “faults” and posture. But none of the many professionals, doctors, chiropractors and physical therapists I have been to over the years has ever mentioned such a thing. In fact, they would often “pooh, pooh” my questions and concerns. It feels so good to finally be validated! Now it’s up to me to do the work involved.

  6. SWEE TIANG says:


  7. Admin says:

    Hi Swee Tiang, Thank you for your kind comment. You can find out more information about The 7 Day Back Pain Cure book via the link below


    Thank you
    Admin (The Healthy Back Institute)

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