Get relief from a herniated disc with these simple exercises!

by Lionel Casey

A herniated disc can be extremely painful, making it difficult to perform everyday tasks. However, there are a few simple exercises that can help alleviate the pain and improve your quality of life. If you are suffering from lower back pain, you may be experiencing a herniated disc. A herniated disc can cause pain, numbness, tingling in your legs and arms, and difficulty moving around and walking.

A herniated disc is a type of injury to the vertebrae in your spine. These discs are designed to keep the spinal cord and nerves safe within the spinal canal. However, if the disc’s outer shell is damaged, it can rupture and herniate through the protective wall, causing inflammation and pain.

If you have a herniated disc, you probably know it’s painful. You may also see that it could worsen if you don’t do something about it. But here’s a massive piece of news that you may not know: a herniated disc can heal on its own without surgery. The herniation can become smaller and smaller, and you regain your entire range of motion in the affected area.

Simple Exercises

Exercises to Help a Slipped Disc

A herniated disc can often cause severe pain and discomfort, and many people are unsure how to treat the problem. Here are five exercises to help ease your symptoms and keep your body healthy.

• Strengthen the abdominal muscles – strengthen the muscles around the abdomen by performing crunches and sit ups.

• Strengthen the back muscles – strengthen your back muscles by doing backbends and lunges.

• Improve core strength – improve your core strength by doing planks and push-ups.

• Strengthen the glutes and hamstrings – strengthen the muscles of your hips and lower back by doing squats and lunges.

• Strengthen the muscles around your neck – strengthen the muscles of your neck by doing chin-ups.

It’s important to note that any of these exercises can be performed using resistance bands or dumbbells or even your body weight. If you’re looking for more information on the causes and treatment of herniated discs, check out our article about the causes and treatment of slipped discs.

Exercises for low back pain relief

To reduce the chances of a herniated disc, it’s essential to maintain a healthy spine. This means maintaining good posture, exercising regularly, and keeping your spine strong and flexible.

Here are three exercises you can do to help with low back pain relief.

Lying Spinal Twist

Start by lying down on your back with your knees bent. Place your arms behind your head and bring your left arm and leg together. Your left leg should be flat on the ground, and your left knee should be resting on the floor. Start by standing with your feet hip-width apart. Place your hands on your hips and slowly turn your torso to the right. Hold this position for 30 seconds, then switch to the other side. Once you reach this position, hold it for 30 seconds, and then repeat to the other side.

Simple exercises for a herniated disc

You can do several exercises to relieve lower back pain caused by a herniated disc. Try some of these simple exercises to help ease the pain and reduce the chances of returning.

• Stand on your right leg and lift your left leg straight up.

• Place your hands on your hips and bend your back at a 45-degree angle.

• Repeat this exercise on the opposite side.

• Stand with both feet together and place your hands on your hips.

• Slowly bend forward until you feel your lower back start for hurting.

• Inhale as you return to standing; exhale as you stretch.

• Repeat this exercise 10 times on each side.

How to ease pain from a herniated disc

A herniated disc can be very painful and can affect your everyday activities. However, there are some things you can do to ease the pain and make your life more comfortable. You can start by making sure you’re resting correctly. When you’re at home, you should get enough sleep and try to avoid long periods of sitting. You can also take breaks during the day to stretch your back and neck and use heat or massage to ease the pain.

You can carry a bag or a backpack that supports your upper body if you’re going out. Avoid lifting heavy objects and pushing yourself to work harder than you need to. If you’re still in pain after making these changes, you should talk to your doctor. Your doctor can diagnose the problem and find a treatment plan that works for you.

Exercise Sciatic Nerve Glides for relief from a herniated disc

Exercises to relieve sciatic nerve pressure are often prescribed by chiropractors and doctors. However, these exercises are time-consuming, often requiring 30 minutes a day. I have put together a short routine of simple exercises that can be done at home, in the car, or even while sitting at work. When you perform these exercises, you can be confident that you are doing so in a comfortable position and you are helping to relieve the pressure on your sciatic nerve.

Frequently Asked Questions Simple Exercises

Q: What are some exercises that can be done at home?

A: One of the exercises that I do every day is when I get up in the morning, I make sure I get out of bed. If I wake up and feel any pain, I get out of bed and start doing the exercises.

Q: Do you recommend other types of exercises as well?

A: I also do a few stretches that help. I stretch every morning before I get out of bed. I use these exercises during the day as well.

Q: Are there any exercises that I should avoid?

A: I have had an injury before, so I avoid specific movements. I don’t want to strain anything. I try to take it easy.

Top 6 Myths About Simple Exercises

1. An acute herniated disc needs surgery.

2. It’s painful and scary to have a herniated disc.

3. Herniated discs are standard.

4. Surgery is the only way to get relief from pain.

5. It is unnecessary to have surgery if you don’t need it.

6. Surgery is the only thing that will fix your back.


Simple exercises are often overlooked because of the belief that they’re not effective. But I’ve used them to treat chronic back pain and find that they work very well. If you’re experiencing back pain, try these exercises to relieve the pain. And if you find they don’t work for you, you can always move on to more advanced options.

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