Lumbar Herniated Disc: Safe Exercises Guide
These exercises are designed to help manage lumbar herniated disc symptoms by improving core strength, stability, and mobility without putting stress on the spine. Avoid any movements that cause pain or discomfort
Francesca Bossio
5/1/20251 min read
1. Pelvic Tilts
Lay on your back with knees bent. Gently flatten your back into the floor by engaging your core. Hold for 5 seconds. Repeat 10-15 times.
2. Cat-Cow Stretch
Start on hands and knees. Inhale and arch your back (cow pose), exhale and round it (cat pose). Do 10 reps slowly and with control.
3. Knees-to-Chest Stretch
Lay on your back. Pull one or both knees to your chest gently. Hold for 20-30 seconds. Repeat 2-3 times.
4. Bird-Dog
Start on hands and knees. Extend one arm and the opposite leg. Keep hips level and engage your core. Hold for 3-5 seconds. Do 10 reps each side.
5. Glute Bridges
Lay on your back with knees bent. Lift hips off the floor by squeezing your glutes. Hold for 3 seconds and lower slowly. Repeat 10-15 times