8 Gentle Exercises for a Herniated Disc

To Help Prevent and Relieve Pain

Time

22 minutes
7 exercises

Key Points at a Glance

• Suitable for: People with a herniated disc in the lumbar spine (LWS) once the acute phase has passed
• Frequency: 8 exercises in about 25 minutes, 2–3 times per week
• Equipment needed: BLACKROLL® STANDARD, MAT, BALL 12, TRIGGER BOX, SUPER BAND, MED (alternatives available)
• Key Note: Severe pain during the exercise = skip the exercise
• Goal: To balance tension around the spine through self-massage, mobilization, and strengthening

Back pain caused by a herniated disc makes every step a challenge. But right now , exercise is the most important thing you can do. With a herniated disc, targeted exercises relieve tension, mobilize the spine, and strengthen the muscles that take the pressure off your discs. You don’t need a gym for this—just a little space and the right guidance.

As a general rule, approach these exercises slowly if you have a herniated disc. If any individual exercises cause you severe pain, you should skip them. And don’t start training until the herniated disc is no longer in the acute phase.

When should you see a doctor?

If you experience symptoms of paralysis or severe loss of strength in your arms or legs
If you experience tingling or numbness that worsens despite doing the exercises
If you have bladder or bowel problems—see a doctor immediately (emergency)
Do not start the exercises until the herniated disc is no longer acute.

This content is for general information purposes only and is not a substitute for a medical diagnosis.

Myofascial Self-Massage for a Herniated Disc

Phase One: Use myofascial techniques to work on the key areas of the body affected by a herniated disc. This reduces tension in the tissue and can help relieve your pain. Don’t be surprised that you’ll start by working on the front of your body. This is important for reducing the shortened anterior tension that develops during daily life.

Targeting Deep Tension Points in a Herniated Disc

After myofascial self-massage, target your deep fascial adhesions with the TRIGGER . The targeted pressure helps release deep-seated tension in your gluteal region.

Mobilization and Stretching Exercises for a Herniated Disc

By performing the following exercises for a herniated disc—stretching the shortened fascia and muscles—you can reduce the tensile forces on the lumbar spine. This helps correct imbalances and thereby reduce your back pain in the lumbar spine.

Herniated Disc Exercise: Stretches Your Hip Flexors

Start on your knees. Place the SUPER BAND or MULTI BAND around the back of your hips. Rise onto your toes and tuck your chin back toward your spine.

Extend your hips forward and slowly lower yourself backward. Take deep breaths and try to sink deeper into the position with each exhalation. After 20 to 30 seconds, perform the counter-movement. Round your back for a brief moment.

Tip: The compression on one side creates space on the other side of the intervertebral disc. This forces old fluid out of the disc. After the exercise, the “sponge effect” during the counter-movement replenishes the disc with fresh fluid and nutrients. Additionally, you’re stretching the front of your thighs. This makes the exercise effective for herniated discs.

Product

Multi Band

Seconds

2 x 30

Body part

Unterkörper

Training Goals

Activation and Strengthening Exercises for a Herniated Disc

Last but not least, you should strengthen your core muscles to prevent another herniated disc. Important: You should only do the strengthening exercises after the SMT and mobilization/stretching exercises. By then, you’ll have already achieved noticeable relief from tense back muscles and can help prevent relapses. The following exercises for a herniated disc help build strong muscles around your spine. Think of them as a natural corset that stabilizes your spine.