Exercises for Slipped Disc Relief
Discover effective exercises for slipped disc relief that help reduce pain, improve flexibility, and strengthen back muscles. Learn safe movements to support recovery and prevent future spine problems.
Introduction
A slipped disc (also called a herniated or bulging disc) can be a painful and frustrating condition. It happens when the soft cushion between the bones in your spine pushes out and presses on nearby nerves, causing pain, numbness, or weakness. While medical treatment may be necessary in severe cases, gentle exercises can help relieve pain, improve mobility, and strengthen your back to prevent future problems.
In this article, we’ll discuss safe and effective exercises for slipped disc relief, along with lifestyle tips to support recovery.
Understanding a Slipped Disc
Before jumping into exercises, it’s important to know what a slipped disc is and how it affects your body.
What Causes a Slipped Disc?
- Age-related wear and tear – Discs lose flexibility over time.
- Improper lifting – Lifting heavy objects with poor posture can strain the spine.
- Sudden pressure – A fall or sudden twist can push a disc out of place.
- Obesity or weak muscles – Extra weight and lack of core strength increase disc pressure.
Common Symptoms
- Sharp or burning pain in the lower back, neck, or legs.
- Numbness or tingling in arms, legs, or buttocks.
- Muscle weakness in the affected area.
If you experience severe pain, loss of bladder control, or difficulty walking, seek medical help immediately.
Consult a Physiotherapist and Rehabilitation Specialist for the best advice
Safe Exercises for Slipped Disc Relief
Exercises should be gentle, controlled, and pain-free. Stop if any movement worsens your pain. Here are some effective exercises:
1. Pelvic Tilts
How it helps: Strengthens the lower back and core muscles.
How to do it:
- Lie on your back with knees bent and feet flat.
- Tighten your stomach muscles and gently press your lower back into the floor.
- Hold for 5 seconds, then relax.
- Repeat 10 times.
2. Knee-to-Chest Stretch
How it helps: Relieves pressure on the lower back.
How to do it:
- Lie on your back with knees bent.
- Bring one knee toward your chest, holding it with both hands.
- Hold for 20-30 seconds, then switch legs.
- Repeat 3-5 times per leg.
3. Cat-Cow Stretch
How it helps: Improves flexibility in the spine.
How to do it:
- Get on your hands and knees (tabletop position).
- Cat Pose: Arch your back upward like a stretching cat, tucking your chin.
- Cow Pose: Drop your belly down, lifting your head and tailbone.
- Alternate slowly for 5-10 reps.
4. Partial Crunches (Modified Sit-Ups)
How it helps: Strengthens the core without straining the back.
How to do it:
- Lie on your back with knees bent and hands behind your head.
- Lift your shoulders slightly off the floor (don’t pull your neck).
- Hold for a second, then lower slowly.
- Do 10-12 reps.
5. Bird-Dog Exercise
How it helps: Improves balance and strengthens the back.
How to do it:
- Start on hands and knees.
- Extend one arm forward and the opposite leg backward.
- Hold for 5 seconds, then switch sides.
- Repeat 8-10 times per side.
6. Walking
How it helps: Gentle movement improves blood flow and reduces stiffness.
How to do it:
- Walk for 10-15 minutes daily on flat ground.
- Avoid steep hills or uneven surfaces.
Exercises to Avoid with a Slipped Disc
Some movements can worsen the pain. Avoid:
- Heavy weightlifting (especially deadlifts, squats).
- High-impact exercises (running, jumping).
- Deep forward bends (toe touches).
- Twisting movements (golf swings, intense yoga twists).
Lifestyle Tips for Managing a Slipped Disc
Making the right lifestyle adjustments can ease discomfort and support healing from a slipped disc.
1. Maintain Good Posture
- Sit with your back straight and shoulders relaxed.
- Use a lumbar support cushion if sitting for long hours.
2. Lift Objects Carefully
- Bend your knees, not your back, when lifting.
- Hold heavy items close to your body.
3. Stay Active (But Don’t Overdo It)
- Gentle movement helps healing, but rest if pain increases.
4. Apply Heat or Ice
- Ice packs (for acute pain) – 15 minutes at a time.
- Heat therapy (for stiffness) – Warm towel or heating pad.
5. Maintain a Healthy Weight
- Extra weight puts pressure on your spine.
6. Sleep in a Supportive Position
- Sleep on your side with a pillow between your knees.
- If on your back, place a pillow under your knees.
When to See a Doctor
While exercises can help, consult a doctor if:
- Pain doesn’t improve after a few weeks.
- You experience numbness, weakness, or bladder issues.
- Pain spreads down your legs or arms.
Final Thoughts
A slipped disc can be painful, but with the right exercises and lifestyle changes, you can manage symptoms and recover faster. Start with gentle movements, avoid strain, and listen to your body. If pain persists, don’t hesitate to seek professional help.
Consult a Physiotherapist and Rehabilitation Specialist for the best advice
Consult a Physiotherapist and Rehabilitation Specialist for the best advice
Ms Ramsha Rehman
Physiotherapist And Rehabilitation Specialist
1 Years • Bachelor of Physiotherapy
Gurugram
Care2Cure Physiotherapy Clinic, Gurugram
Ms. Richa Sharma
Physiotherapist And Rehabilitation Specialist
12 Years • MPT,MIAP
Noida
Apollo Hospitals Sector 26, Noida
Ms. Archita Tiwari
Physiotherapist And Rehabilitation Specialist
5 Years • BPT
Bengaluru
Rehabics physiotherapy, Bengaluru
Ms Tanushree Bhattacharya
Physiotherapist And Rehabilitation Specialist
14 Years • BPT, PGDiploma in Orthopaedic Rehabilitation
Kolkata
BSP CHAMBERS, Kolkata
Mr. P Senthil
Physiotherapist And Rehabilitation Specialist
25 Years • Master of Physiotherapy
Bangalore
JP Nagar Medical and Physiotherapy centre, Bangalore
Consult a Physiotherapist and Rehabilitation Specialist for the best advice
Ms Ramsha Rehman
Physiotherapist And Rehabilitation Specialist
1 Years • Bachelor of Physiotherapy
Gurugram
Care2Cure Physiotherapy Clinic, Gurugram
Ms. Richa Sharma
Physiotherapist And Rehabilitation Specialist
12 Years • MPT,MIAP
Noida
Apollo Hospitals Sector 26, Noida
Ms. Archita Tiwari
Physiotherapist And Rehabilitation Specialist
5 Years • BPT
Bengaluru
Rehabics physiotherapy, Bengaluru
Ms Tanushree Bhattacharya
Physiotherapist And Rehabilitation Specialist
14 Years • BPT, PGDiploma in Orthopaedic Rehabilitation
Kolkata
BSP CHAMBERS, Kolkata
Mr. P Senthil
Physiotherapist And Rehabilitation Specialist
25 Years • Master of Physiotherapy
Bangalore
JP Nagar Medical and Physiotherapy centre, Bangalore
