Herniated disc exercises

Here, we show you how to relive a herniated disc in your lumbar spine.

Duration
22 Min
Excercises
7
Difficulty
Beginner
Products used in Routine
Ball 12
Med
TMX® Trigger
Super Band
Standard

These exercises for a herniated disc aim to balance out tension around your spine. They offer help in a combination of myofascial self-massages and targeted stretching and strengthening exercises. And the best part? You won’t need much equipment, and there’s no need to go to the gym. You can easily do the exercises at home by your sofa.

Your herniated disc exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
2-3 times a week

Perform the herniated disc exercises two to three times a week.

Get well soon!

As a general rule, take it slowly with trying out the exercises. If you experience severe pain during the exercises, you should skip them. And only start doing them when the pain from your herniated disc is no longer acute.

Myofascial massage for a herniated disc

Phase one: if you have a herniated disc, work on the most involved parts of your body using myofascial release techniques. This releases tension from the tissue and can reduce your pain. Don’t be surprised that you’ll be working from the front to begin with. This is important in order to reduce any tension from the shortened muscles and fascia at the front of your body caused by everyday life.

Fascia training for a herniated disc: releases tight hip flexors

Lie down on your stomach. Your arms should be positioned in front of your body, with your palms facing down; rest your head loosely on the backs of your hands.

Product
seconds per side
60
Body part
Hips
Training Goals
Recovery, Mobility

Fascia training for a herniated disc: relaxes your glutes

Place the BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other leg’s thigh. Move slowly on the spot and notice any specific tender points.

seconds per side
60
Body part
Glutes
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with a herniated disc

After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to push into your deep fascial adhesions. The targeted pressure helps relieve tension deep in your glutes.

Herniated disc trigger exercise: relieves tight glutes

Lying or sitting down, position the BLACKROLL® TRIGGER TMX® onto the painful spot in your glutes and let yourself sink slowly down onto it.

Product
Seconds
180
Body part
Glutes
Training Goals
Mobility

Mobilization and stretching exercises for a herniated disc

The following exercises for a herniated disc – stretching shortened fascia and muscles – will help you to reduce pulling forces acting on your lumbar spine. You’ll even out imbalances and reduce back pain in your lumbar spine.

Herniated disc trigger exercise: relieves tight glutes

Start on your knees. Lay the SUPER BAND or MULTI BAND around the back of your hips. Stand on the tip of your toes and draw your chin back toward your spine. Stretch your hips forward and slowly lower your body backward.

Product
Sets / Seconds
2 / 20
Body part
Anterior Fascia Chain
Training Goals
Recovery, Mobility

Mobilization and stretching exercises for a herniated disc

Start on all fours and place the SUPER BAND around the inside of your upper thigh. Place the band close to your hips. Bring one leg in front of your body and bend your knee to between 45° and 90° – whichever feels possible for you.

Product
seconds per side
60
Body part
Glutes, Hips
Training Goals
Recovery, Mobility

Activation and strengthening exercises for a herniated disc

Last but not least, you should strengthen your core muscles to prevent another herniated disc. Important to know: you should only do the strength exercises after you’ve first done self-myofascial techniques (SMT) and mobilization/stretching exercises. That way, you will already have achieved a noticeable improvement in your tight back muscles and be able to prevent relapses. The following exercises for a herniated disc help strengthen the muscles around your spine. Imagine these muscles like a natural corset stabilizing your spine.

Herniated disc exercise: promotes a neutral spine

Place the SUPER BAND around one foot and hold the other end with the opposite hand. Get down on all fours and place your knee below your hip, and your hand below your shoulder.

Product
sets/reps per side
3 / 10
Body part
Shoulders, Core, Glutes, Lower back
Training Goals
Activation, Strength

Herniated disc exercise: strengthens your core muscles

Assume the plank position and place your forearms on a BLACKROLL®. Turn your palms to the ceiling. Draw your belly button in and slightly tilt your pelvis forward. Make sure you keep your spine straight and feel your core muscles engage.

Product
Sets / Reps
3 / 8
Body part
Training Goals
Strength
Pain

Herniated disc?

Your spine is made up of many vertebrae stacked on top of one another.

Read more

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