Herniated Disc: Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to stay safe
These exercises can help you move easier and feel better. But when you first start doing them, you may have more pain in your back. This is normal. But it is important to pay close attention to your pain during and after each exercise.
- Keep doing these exercises if your pain stays the same or moves from your leg and buttock more toward the middle of your spine. Pain moving out of your leg and buttock is a good sign.
- Stop doing these exercises if your pain gets worse in your leg and buttock. Stop if you start to have pain in your leg and buttock that you didn't have before.
Be sure to do these exercises in the order they appear. Note how your pain changes before you move to the next one.
If your pain is much worse right after exercise and stays worse the next day, do not do any of these exercises.
How to do the exercises
Resting on your belly
slide 1 of 4, Resting on your belly,
- Lie on your stomach, face down or with your head turned to the side.
- Place your arms beside your body. If this bothers your neck, place your hands, one on top of the other, underneath your head. This will help support your head and neck.
- Try to relax your lower back muscles as much as you can.
- Continue to lie on your stomach for 2 minutes.
If your pain spreads down your leg or increases down your leg, stop this exercise and do not do the next exercises.
Press-up back extension
slide 2 of 4, Press-up back extension,
- Lie on your stomach, face down. Keep your elbows tucked into your sides and under your shoulders.
- Press your elbows down into the floor to raise your upper back. As you do this, relax your stomach muscles. Allow your back to arch without using your back muscles. Let your lower back relax completely as you arch up.
- Hold this position for 2 minutes.
- Repeat 2 to 4 times.
If your pain spreads down your leg or increases down your leg, stop this exercise and do not do the next exercises.
Full press-up back extension
slide 3 of 4, Full press-up back extension,
- Lie on your stomach, face down. Keep your elbows tucked into your sides and below your shoulders.
- Straighten your elbows, and push your upper body up as far as you can. Allow your lower back to sag. Keep your hips, pelvis, and legs relaxed.
- Hold this position for about 6 seconds, and then relax.
- Repeat 8 to 12 times.
If your pain spreads down your leg or gets worse down your leg, stop this exercise.
If you can't do this exercise, you may instead try the backward bend exercise that follows.
Backward bend
slide 4 of 4, Backward bend,
- Stand with your feet hip-width apart. Your toes should point forward. Do not lock your knees.
- Place your hands in the small of your back.
- Bend backward as far as you can, keeping your knees straight. Hold this position for a few seconds. Then return to your starting position.
- Repeat 2 to 4 times. Each time, try to bend backward a little farther, until you bend backward as far as you can.
If your pain spreads down your leg or increases down your leg, stop this exercise.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 17, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
