5 Safe Exercises for a Herniated Disc in Your Lumbar Spine

Dealing with a herniated disc in your lumbar spine (lower back) can be challenging, but it doesn’t mean you have to live with constant pain or give up on physical activity. In fact, specific exercises can help reduce pain, improve mobility, and strengthen the muscles that support your spine. Just remember, if any of these exercises cause pain, stop immediately. These movements are meant to stretch and strengthen your muscles and nerves gently, not aggravate them.

1. Pelvic Tilts

Pelvic tilts are a great way to gently stretch and strengthen the muscles in your lower back.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor, arms at your sides.
  • Tighten your abdominal muscles and flatten your back against the floor by tilting your pelvis up slightly.
  • Hold this position for 5 seconds, then relax.
  • Repeat 10-15 times.

Tip: Focus on controlled, gentle movements. This exercise should not cause discomfort.

2. Knee-to-Chest Stretch

This stretch helps to relieve tension in the lower back and can provide relief from discomfort caused by a herniated disc.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Bring one knee up toward your chest, holding it with both hands.
  • Hold for 15-30 seconds, then lower your leg back to the starting position.
  • Repeat with the other leg.
  • Perform 2-3 stretches on each side.

Tip: Keep your lower back pressed against the floor and move slowly.

3. Cat-Cow Stretch

This yoga-inspired movement helps to mobilize the spine and relieve tension in the lower back.

How to do it:

  • Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  • Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow position).
  • Exhale as you round your back, tucking your chin toward your chest and pulling your belly button toward your spine (Cat position).
  • Continue moving between these two positions slowly for 1-2 minutes.

Tip: Move with your breath and avoid forcing the stretch. The motion should feel smooth and fluid.

4. Bird-Dog Exercise

This exercise strengthens the core muscles, which play a crucial role in supporting the lower back.

How to do it:

  • Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
  • Extend your right arm straight forward while simultaneously extending your left leg straight back.
  • Hold for 5 seconds, then return to the starting position.
  • Repeat on the opposite side, extending your left arm and right leg.
  • Perform 10-15 repetitions on each side.

Tip: Keep your movements controlled and focus on maintaining balance. Your back should remain straight throughout the exercise.

5. Partial Crunches

Strengthening your core muscles can help support your lower back and alleviate pain from a herniated disc.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Cross your arms over your chest or place your hands behind your neck for support (without pulling on your neck).
  • Tighten your abdominal muscles and lift your shoulders off the floor slightly, keeping your lower back pressed against the ground.
  • Hold for a moment, then slowly lower back down.
  • Perform 10-15 repetitions.

Tip: Avoid lifting your entire back off the floor. The movement should be small and controlled to prevent straining your back.

Important Reminder

These exercises are designed to be gentle and should not cause pain. If you experience any discomfort while performing them, stop immediately and consult with your chiropractor or healthcare provider. It’s important to find the right balance between movement and rest, and to only engage in exercises that feel good for your body.

Conclusion

A herniated disc in the lumbar spine doesn’t mean you have to stop being active. With the right exercises, you can support your recovery, strengthen your core, and reduce pain. Remember to start slow, listen to your body, and consult with a professional if you’re unsure about any movements. Consistency is key, and over time, you’ll likely notice improvements in your comfort and mobility.