Exercises for a herniated disc
If you are living with the pain caused by a herniated disc, you know how limiting every everyday movement can feel. This selection of exercises is designed as a starting point for regaining mobility calmly and safely, without straining the lower back. Remember that, although they can help you manage specific symptoms, real progress comes from a personalised plan created by a physiotherapist, available through a subscription of €20/month.
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6 recommended exercises
Diaphragmatic breathing lying down
Easy- 1.Lie on your back with your knees bent and your feet flat on the floor.
- 2.Place one hand on your abdomen and the other on your chest, then breathe in through your nose, letting the abdomen expand without lifting your shoulders.
- 3.Breathe out slowly through your mouth, allowing the abdomen to fall while keeping your lower back relaxed.
Caution:
- Do not do this if you feel light-headed during prolonged deep breathing.
Knee-to-chest rocking
Easy- 1.Lie on your back with your knees bent and your feet flat on the floor.
- 2.Bring one knee towards your chest, holding it with both hands while keeping your pelvis neutral.
- 3.Keep the other leg resting on the floor, hold for 5 seconds and return to the starting position, alternating legs.
Caution:
- Do not do this if sharp pain or tingling appears in the leg as you bring the knee up.
Controlled glute bridge
Medium- 1.Lie on your back with your knees bent and your feet hip-width apart.
- 2.Engage your abdominal muscles and push through your heels, lifting your hips until your shoulders and knees form a straight line.
- 3.Hold for 2 seconds, lower slowly without letting the abdomen sag, and repeat.
Caution:
- Avoid if you have sharp pain when lifting the pelvis or a recent spinal instability.
Static bird-dog
Medium- 1.Get onto all fours with your hands under your shoulders and your knees under your hips.
- 2.Slowly extend your right leg backwards and your left arm forwards, keeping your pelvis neutral.
- 3.Hold the position for 3 seconds, return to the centre and alternate sides without losing stability.
Caution:
- Do not do this if you experience sudden loss of strength or intense sciatica during the movement.
Plank on knees
Hard- 1.Rest your forearms and knees on the floor, keeping your trunk aligned from your head to your knees.
- 2.Engage your abdominal muscles without letting your hips drop or lifting them too high.
- 3.Breathe steadily and hold for the time indicated, then rest and repeat.
Caution:
- Do not do this if sharp lower back pain or a feeling of pressure over the disc appears.
Psoas stretch at the wall
Hard- 1.Kneel next to a wall, resting one foot against the wall with the opposite knee on the floor.
- 2.Lean your trunk gently forwards until you feel a stretch at the front of the hip, without arching your lower back.
- 3.Hold for 30 seconds, relax and change sides.
Caution:
- Avoid if you have active lower back inflammation or instability in the supporting knee.
How to fit these exercises into your day
Fit these movements into set moments of your day, for example when you get up or after finishing work, and keep sessions short, around 15 to 20 minutes, to help you stay consistent. Listening to your body and respecting rest periods is key, as is combining these habits with good ergonomic positions during your daily tasks. If you notice gradual improvement, consider extending the programme with a personalised plan to maintain progress and adapt the load as your back evolves.
Important precautions
If while exercising you notice an increase in severe pain, tingling, loss of strength or any sign that concerns you, stop the exercises and seek professional advice. Avoid forcing the movements and do not repeat them if you feel uncomfortable; these exercises should feel supportive, not a source of discomfort. A physiotherapist can monitor your progress and adjust the progression or recommend a different approach if needed.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How much time should I spend on this routine each day?
It is advisable to spend 15 to 20 minutes a day so you can stay consistent without overloading the lower back. If you start to notice that it feels easier, a personalised plan will tell you when to increase the intensity and duration without putting your recovery at risk.
Can I follow these exercises if I have acute pain?
If the pain is persistent or getting worse, it is better to wait until the acute phase settles before starting. In the meantime, a physiotherapist can advise you on which movements to limit, and through a personalised plan adapt the load to your current condition to help you progress safely.
When can I expect to notice improvement?
Improvement is usually gradual and depends on how consistent you are with your practice, as well as on other factors such as posture or adequate rest. A personalised plan makes it possible to assess your progress and adjust the frequency or the exercises according to your response, speeding up the recovery process.
Why do I need a personalised plan?
Because every herniated disc is different in location, symptoms and degree of involvement, so general exercises may fall short or leave you at a standstill. A personalised exercise plan designed by a physiotherapist (subscription €20/month) ensures that the progressions, rest periods and adjustments are designed exclusively for you, maximising safety and effectiveness.
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