8 Gentle Exercises for a Herniated Disc

Let yourself sink onto the ball. With each breath, allow yourself to sink deeper into the tissue. Work through all the tender points in your hip flexor area in this way.

Tip: Proceed with caution when doing this exercise for a herniated disc. If you feel a throbbing sensation in your abdomen, you’re pressing on an artery. In that case, you should change your position. By releasing the tension in your hip flexors, you reduce the pulling forces on the lumbar spine and relieve pressure on the affected intervertebral discs.

Move slowly in place and feel the individual pain points. Hold for about 15 seconds at the spots that hurt the most. Breathe calmly and deeply. If you have trouble supporting yourself on your shoulders, shift more weight onto the ball to relieve pressure on your shoulders. If this is too intense, use the BLACKROLL® first .

Tip: Tension in the gluteal region often radiates to the lower back. Self-massage exercises for a herniated disc in this area can help relieve your pain.

If the pain subsides slightly, begin lifting and lowering your thigh.

Tip: After use, you may experience muscle soreness, initial worsening of symptoms, or slight bruising. Don’t let this worry you—these are normal effects of muscle treatment.

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.

Bring one leg in front of your body and bend the knee at a 45- to 90-degree angle, as far as you can. Extend your other leg behind your body and press the pelvis on the side of the extended leg toward the floor.

Tip: Lean your upper body forward to intensify the stretch. The tension provided by the SUPER BAND in this herniated disc exercise helps you achieve a faster and deeper mobilization effect. Is the exercise too challenging for you? Achieve a similar effect by performing the exercise while standing at a table.

Get on all fours, placing your knee directly under your hip and your hand directly under your shoulder. Simultaneously lift one arm and the opposite leg, extending them in line with your torso. Make sure you don’t arch your back and that you can maintain tension in your core.

Tip: This exercise for herniated discs strengthens your core, hip, and back muscles. This can help prevent pain in your lower back (lumbar spine). The exercise also promotes proper posture.

Pull your navel firmly inward and tilt your pelvis slightly forward. Make sure your back stays straight and feel the tension in your core muscles. At the same time, press your elbows firmly into the ^BLACKROLL® and roll forward over your forearms. Return to the starting position for the next repetition.

Tip: Unlike the previous two exercises, this herniated disc exercise is more challenging. Only do this exercise once you’re reasonably pain-free. Alternatively, you can also perform the herniated disc exercise without a foam roller.