Workouts for Herniated Disc: Safe Exercise & Recovery

In this article, you will find out everything you need to know about herniated discs and the most effective ways to treat it, including an advanced treatment called Prolotherapy.

Introduction to Disc Herniation

Disc herniation, often referred to as a herniated disc or slipped disc, happens when the soft, cushion-like center of a spinal disc pushes through a crack in the tougher exterior of the intervertebral disc space. This can irritate nearby spinal nerves and lead to herniated disc pain, numbness, or weakness in the back, legs, or feet. While herniated discs can develop anywhere along the spine, they are most commonly found in the lumbar spine, which bears much of the body’s weight and is prone to injury. Understanding how disc herniation occurs and recognizing its symptoms are key steps in managing the condition and finding effective relief.

Understanding Herniated Disc Symptoms

Herniated disc symptoms can range from mild discomfort to severe, disabling pain. Common signs include sharp or shooting pain in the back, legs, or feet, as well as numbness, tingling, or muscle weakness in the affected areas. In more serious cases, a herniated disc may cause loss of bowel or bladder control, which requires immediate medical attention. Because symptoms of a herniated disc can interfere with daily life, it’s important to work with a physical therapist or healthcare provider. They can help design a tailored exercise program to relieve pain, restore function, and address muscle weakness, ensuring a safe and effective recovery.

Causes and Risk Factors of Herniated Disc Pain

A herniated disc can develop for several reasons. Age-related wear and tear, known as disc degeneration, is a common cause, as the spinal discs lose flexibility and become more prone to tearing. Other factors that contribute to herniated disc pain include repetitive strain from certain activities, sudden trauma such as lifting heavy objects improperly, and poor posture over time. Additional risk factors include a family history of disc problems, being overweight, smoking, and leading a sedentary lifestyle. By understanding these causes and risk factors, individuals can take proactive steps to protect their spine and reduce the likelihood of developing herniated disc pain.

Diagnosing a Bulging Disc

Diagnosing a bulging disc or herniated disc involves a thorough evaluation by a healthcare professional. The process typically starts with a physical examination and a review of your medical history, focusing on pain patterns, muscle weakness, and any changes in reflexes. A physical therapist may perform specific tests to assess nerve function and mobility. To confirm the diagnosis and pinpoint the exact location and severity of the bulging disc, imaging studies such as MRI or CT scans are often recommended. Accurate diagnosis is essential for developing an effective treatment plan and addressing herniated disc symptoms.

Can You Work Out with a Herniated Disc?

Yes, you can—and should—exercise with a herniated disc, but it’s crucial to choose the right workouts. A herniated disc occurs when the disc material pushes out and irritates nearby nerves, often as a result of aging, injury, or repetitive stress. Exercise helps reduce pain, improve spinal strength and flexibility, and prevent recurrence. However, certain movements can aggravate symptoms, so a tailored approach is essential for safe recovery. Gentle exercise is recommended to avoid aggravating symptoms. Customized exercise programs designed by professionals, such as physical therapists or spine specialists, are important for effective herniated disc recovery.

Benefits of Exercise for Herniated Disc Pain Recovery

• Reduces inflammation and pain over time
• Strengthens supporting muscles, especially the core, including the abdominal muscles and back muscles, as well as the glutes
• Improves spinal mobility and function
• Prevents future flare-ups
• Supports overall health and weight management
• Promotes proper spinal alignment, reducing strain on the lower back

Always consult a healthcare professional before starting or modifying your exercise routine.

Best Workouts and Exercises for Herniated Disc

The following exercises are generally safe and beneficial for people with a herniated disc. Start slowly and increase intensity as tolerated. If any exercise causes sharp pain, stop and consult your clinician.

• Pelvic tilts or core exercise: Lie on your back with knees bent, gently flatten your lower back against the floor, hold for 5 seconds, and relax. Focus on engaging your abdominal muscles and stomach muscles throughout the movement. Repeat 10-15 times.
• Bridges: Lie on your back, knees bent, lift hips, hold for 3 seconds, lower. This exercise activates your hip muscles and leg muscles, helping to stabilize the lumbar region. Repeat 10-15 times.
• Bird-dog: On hands and knees, reach forward with your left arm while extending your right leg back, keeping your upper body aligned and avoiding arching your back. Hold for 5 seconds, then switch to extending your left leg and right arm. Repeat 10 times per side.
• Knee-to-chest stretch: Lie on your back, pull one knee toward your chest, hold for 20 seconds, switch sides. Repeat 3 times per leg.
• Cat-cow stretch: On hands and knees, alternate arching and rounding your back. Repeat 10-15 times.
• Piriformis muscle stretch: This stretch can help relieve sciatic nerve pain and pinched nerve symptoms by targeting the piriformis muscle, which may contribute to nerve compression.
• Cobra pose: Lie face down, place your hands under your shoulders, and gently pull your torso upward while keeping your hips on the floor. This herniated disc stretch promotes spinal extension, helps relieve pressure on the discs, and supports the healing process.
• Walking, swimming, or cycling: Low-impact cardio helps maintain fitness, improve blood flow, and support spinal health without stressing the spine.
• Wall sits: Stand with your back against a wall, slide down into a gentle squat, hold for 10 seconds, and return. Repeat 5-10 times.

Tip: Consistency is key. Perform these exercises 3-5 times per week for best results1.

Herniated disc exercises and exercises for a herniated disc are designed to address pain symptoms, promote nerve mobilization, and relieve nerve compression. Always avoid any leg lifts that require bending forward or put excessive pressure on the spine, as these may worsen pain symptoms in cases of lumbar herniated disc or herniated lumbar disc.

Spinal decompression exercises, such as hanging from a bar, can help relieve pressure on the spine, promote the healing process, and support the recovery process for lumbar disc herniation.

Maintaining proper posture during all exercises is essential to keep spinal alignment and prevent further injury.

Manual therapy, when combined with exercise, can help reduce muscle tension and chronic low back pain, supporting overall recovery.

Hamstring Stretches for Herniated Disc Relief

Gentle hamstring stretches are a valuable addition to any exercise regimen for those with a herniated disc. Tight hamstrings can increase tension in the lower back and worsen herniated disc pain. To perform a hamstring stretch, start in a standing position with your knees bent and feet flat on the floor. Slowly lean forward at the hips, keeping your back in a straight line, and reach toward your toes without forcing the movement. Hold the stretch for 15-30 seconds, then gently return to the starting position. Repeat this stretch 2-3 times, always moving in a slow and controlled manner. Incorporating hamstring stretches and other gentle exercises can help relieve pain, improve flexibility, and reduce herniated disc symptoms.

Benefits of Low-Impact Cardiovascular Exercises

Low-impact cardiovascular exercises, such as walking, cycling, or swimming, are excellent choices for individuals with a herniated disc. These activities help improve overall fitness, promote healthy blood flow, and strengthen muscles that support the spine, all while minimizing stress on the intervertebral discs. Regular participation in low-impact cardio can also enhance spinal mobility and contribute to long-term pain relief. A physical therapist can recommend an exercise program tailored to your needs, ensuring that you safely strengthen muscles and manage herniated disc symptoms. Combining low-impact cardio with gentle stretching exercises, like hamstring stretches, can make a significant difference in managing herniated disc pain and improving your quality of life.

Exercises and Activities to Avoid with a Herniated Disc

Avoid the following activities, as they can make pain worse for individuals with a herniated disc:

• High-impact activities (running, jumping, plyometrics) during flare-ups
• Heavy weightlifting, especially deadlifts and squats with poor form
• Twisting or bending exercises (e.g., Russian twists, toe touches)
• Deep backbends or hyperextension movements
• Prolonged sitting or standing without breaks
• Any exercise that causes sharp, stabbing pain in the back or legs

Modify or skip exercises that worsen your symptoms. Listen to your body and progress gradually.

Tips for Safe Workouts with a Herniated Disc

• Warm up thoroughly before exercise (5-10 minutes of gentle movement)
• Use proper form and technique
• Start with low resistance and gradually increase as tolerated
• Include rest days to allow for recovery
• Apply ice after exercise if you experience soreness
• Wear supportive footwear
• Consider working with a physiotherapist, physical therapist, or exercise specialist, as physical therapists can provide guidance on safe exercise techniques and progression

Remember: The goal is to stay active without aggravating your herniated disc.

Treatments for Herniated Disc and Physical Therapy Options

• Rest and activity modification: Avoid activities that aggravate symptoms.
• Ice therapy: Apply ice packs for 15-20 minutes, 2-3 times daily to reduce inflammation.
• Non-steroidal anti-inflammatory drugs (NSAIDs): For pain and swelling, as advised by your doctor.
• Physical therapy: Tailored rehabilitation to restore movement and strength.
• Corticosteroid injections: For short-term relief in severe cases.
• Shockwave therapy: May help chronic or resistant cases.
• Prolotherapy: See below for details.
• Surgery: Rarely needed, only for persistent or severe cases with nerve damage.

Treatment options may vary for herniated discs in the cervical spine compared to those in the lumbar spine, as symptoms and management strategies can differ depending on the location.

Case Studies

Case Study 1: Prolotherapy for Chronic Herniated Disc

Background: A 48-year-old office worker with a year-long history of lower back pain and sciatica.
Treatment: After three prolotherapy sessions at ProHealth Clinic, pain reduced by 80% and the patient returned to work and exercise within 8 weeks.
Outcome: At 6-month follow-up, the patient remained pain-free and active.

Case Study 2: Exercise and Prolotherapy Combination

Background: A 35-year-old athlete with persistent leg pain and numbness failed to improve with physiotherapy alone.
Treatment: After adding prolotherapy and targeted exercises, pain scores dropped from 8/10 to 1/10, and function was fully restored within 2 months.
Outcome: The patient returned to sports and reported no recurrence at 1-year follow-up.

Case Study 3: Rapid Relief in a Manual Worker

Background: A 55-year-old builder developed acute herniated disc after lifting heavy objects.
Treatment: Early intervention with prolotherapy and physiotherapy.
Outcome: Returned to work within 4 weeks, with full pain resolution and no further episodes.