A herniated disc can cause persistent pain, stiffness and discomfort. If you have been struggling with this condition for a long time, you may feel like you have tried everything without success. The good news is that the right exercises can help relieve pain, improve mobility and prevent future flare-ups.

This guide will explain what a herniated disc is, why movement is important and which exercises can help you feel better.

Herniated disc: What is it?

The spine comprises bones called vertebrae, separated by soft discs that act as cushions. These discs have a tough outer layer and a soft, gel-like centre. A herniated disc occurs when the soft centre pushes out through a tear in the outer layer. This can press on nearby nerves, causing symptoms such as:

• Lower back pain that may spread to the legs.
• Numbness or tingling in the back, buttocks or legs.
• Weakness in the affected muscles.
• Increased pain with sitting, bending or lifting.

Herniated discs most commonly occur in the lower back (lumbar spine) but can also affect the neck (cervical spine). While the initial injury can be painful, most people improve with the right movement and strengthening exercises over time.

Why exercise helps herniated discs

Resting when you are in pain may seem natural, but too much rest can slow recovery. The right exercises can help by:

• Reducing pressure on nerves by improving spinal alignment
• Strengthening core muscles to support the spine
• Improving flexibility to prevent stiffness
• Encouraging blood flow to promote healing

Exercise should be gentle and controlled, avoiding movements that cause sharp pain. The goal is to restore function gradually without increasing symptoms.

Best exercises for herniated discs

These exercises focus on improving flexibility, strength and movement without aggravating symptoms.

Pelvic tilts (to strengthen the lower back and core)

This gentle movement helps engage the deep core muscles and reduce stiffness.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your stomach muscles and flatten your lower back against the floor.
3. Hold for a few seconds, then relax.
4. Repeat 10 to 15 times.

This exercise improves stability and supports the spine without excessive strain.

Knee-to-chest stretch (to relieve lower back tension)

Stretching the lower back can reduce pressure on the discs and improve mobility.

How to do it:

1. Lie on your back with knees bent.
2. Bring one knee towards your chest, holding it with both hands.
3. Hold for 20 to 30 seconds, then switch legs.
4. Repeat 2 to 3 times per leg.

If this feels comfortable, you can bring both knees to the chest at the same time.

Standing lumbar extension (to reduce disc pressure and improve posture)

This exercise helps counteract the effects of prolonged sitting or bending forward.

How to do it:

1. Stand tall with feet hip-width apart.
2. Place hands on your lower back for support.
3. Gently arch your back, looking slightly upwards.
4. Hold for a few seconds, then return to neutral.
5. Repeat 5 to 10 times.

This movement encourages the disc material to move away from the nerves, reducing pain.

Daily movement tips for herniated discs

Alongside these exercises, making small adjustments to daily habits can help prevent further irritation.

✔ Avoid prolonged sitting by standing up and moving every 30 to 60 minutes.

✔ Use good posture when sitting, with lower back support.

✔ Lift objects correctly by bending at the knees rather than the waist.

✔ Engage your core when standing, walking or lifting.

✔ Stay active with gentle activities such as walking or swimming.

What if the pain gets worse?

Some discomfort is normal when starting new exercises, but pain should not worsen significantly. If any movement increases symptoms:

• Reduce the range of motion or intensity.
• Take a break and try again later.
• Seek advice from a physiotherapist if symptoms persist or worsen.

Final thoughts

If you have been struggling with a herniated disc for a long time, it is understandable to feel frustrated. However, the right exercises can improve strength, reduce pain and support long-term recovery. The key is to start gently, be consistent and listen to your body. Over time, these movements can help you regain confidence in your body and improve your quality of life.

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