Herniated Disc Exercises: Safe Stretches and Workouts for a Slipped Disc

01What

What is a herniated disc?

Each disc has a tough outer ring and a softer gel-like centre. With age, strain or injury, part of the centre can bulge or break through the outer ring. Herniations are most common in the lower back, at the L4–L5 and L5–S1 levels, where they can press on or inflame the nerve roots that form the sciatic nerve. Many people have disc bulges on scans without any pain, so imaging findings must be interpreted alongside symptoms. The NHS calls this condition a slipped disc, although the disc does not actually slip.

02Symptoms

Symptoms

• Lower back pain, which may be less noticeable than leg pain.
• Sciatica: pain running down the buttock and leg, often below the knee.
• Numbness, tingling or pins and needles in the leg or foot.
• Weakness in the leg or foot muscles.
• Pain worse with sitting, bending, coughing or sneezing.
• Stiffness and difficulty standing up straight.

03Regression

Herniated discs often heal on their own

A systematic review of studies with repeat imaging found that the probability of spontaneous regression was about 66% overall, highest for sequestered herniations (about 96%) and extrusions (about 70%), and lower for protrusions (about 41%). In other words, the larger, more dramatic-looking herniations are often the ones most likely to shrink. Symptoms often improve before scans show changes. This is why conservative treatment is recommended first for most people.

04Principles

Principles of exercising with a herniated disc

• Keep moving: short, frequent walks are better than bed rest.
• Choose exercises that ease or centralise leg symptoms, meaning pain moves out of the leg towards the back.
• Avoid positions that send pain further down the leg.
• Start gently and progress gradually.
• Expect some discomfort, but stop if symptoms increase significantly.
• Over time, build strength in the trunk, hips and legs.

05Exercises

Herniated disc exercises

• Walking: start with 5–10 minutes several times a day and build up.
• Prone lying: lie on your stomach for 1–2 minutes; then prop up on your elbows if comfortable.
• Press-ups (McKenzie extension): lying face down, push the upper body up with your hands while the hips stay down, 10 repetitions, only if leg symptoms ease or centralise.
• Pelvic tilts: lying on your back with knees bent, gently flatten and arch the lower back, 10 repetitions.
• Sciatic nerve glides: sitting, straighten one knee while tilting the head back, then bend the knee as you look down, 10 slow repetitions.
• Glute bridges: 3 sets of 10.
• Bird dog: on hands and knees, extend opposite arm and leg, 10 each side.
• Dead bug: lying on your back, lower opposite arm and leg slowly, 10 each side.
• Side plank from the knees as you progress, 15–30 seconds.

06Avoid

What to avoid early on

• Prolonged sitting, especially on low, soft chairs.
• Repeated forward bending and lifting heavy objects with a rounded back.
• Sit-ups and toe-touch stretches if they increase leg pain.
• High-impact exercise until symptoms settle.
• Long periods of bed rest.
• Any exercise that makes leg pain, numbness or weakness worse.

07Workout

Returning to the gym

Once pain has settled, most people can gradually return to strength training. Start with lighter weights and exercises such as goblet squats, hip hinges with light load, rows and carries, focusing on control. Increase load gradually and avoid sudden jumps in intensity. Heavy deadlifts and squats can be reintroduced later with good technique if they remain comfortable. Swimming, cycling and walking are good cardiovascular options. Ideas for sciatica relief are in our guide to sciatica stretches.

08Treatment

Other treatments

NICE guidance recommends exercise programmes, manual therapy as part of a package of care, and psychological approaches for some people. Pain relief may include non-steroidal anti-inflammatory drugs where suitable. For severe sciatica, epidural steroid injections may be considered. Surgery to remove the herniated part of the disc (microdiscectomy) may be offered when symptoms are severe, do not improve with conservative treatment, or there is progressive weakness. Surgery can relieve leg pain faster, but outcomes after a year or two are often similar to non-surgical care.

09Cases

Three common situations

• Sudden back and leg pain after lifting: keep moving with short walks, use pain relief and find positions that ease leg symptoms.
• Sciatica improving after six weeks: progress to strengthening and gradually return to normal activities.
• Leg weakness that is getting worse: see a doctor promptly.

10Sleep

Sleeping and sitting with a herniated disc

• Lie on your side with a pillow between your knees, or on your back with a pillow under your knees.
• Some people find lying on the stomach with a pillow under the hips more comfortable.
• When sitting, use a firm chair with lumbar support and keep the hips slightly higher than the knees.
• Break up sitting every 20–30 minutes with a short walk.
• Back pain without leg symptoms is often a muscle problem; see lower back strain.

11Summary

Key points to remember

• Most herniated discs improve without surgery.
• Staying active is better than bed rest.
• Choose exercises that ease or centralise leg symptoms.
• Seek urgent care for bladder, bowel or saddle numbness symptoms.