5 Effective Exercises to Instantly Relieve Herniated Disc Pain

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Contents

Hello, my name is Anas, I am a physiotherapist, and I will introduce you 5 Effective Exercises for Immediate Relief pain related to a herniated disc.

These exercises are designed to reduce pain in the short term and provide you with immediate relief. Unlike other exercises that aim to strengthen muscles or loosen joints, our goal here is to reduce pressure on your spinal discs to enable you to function on a daily basis.

If you suffer from this condition, you probably know that the herniated disc occurs when the nucleus of the disc, located between two vertebrae, shifts and compresses the surrounding nerve structures. This can cause severe pain in the lower back (lumbar disc herniation) and sometimes radiate into the leg in the form of sciatica.

Exercise 1: Suspension with support on a table

Goal :

This exercise aims to create a spinal decompression thanks to the effect of gravity which lengthens the spine and increases the space between the vertebrae.

How to do :

  1. Place your hands on the edge of a sturdy table.
  2. Let your core and legs hang down while keeping your feet on the ground.
  3. Hold this position between 5 and 20 seconds, depending on your tolerance.
  4. Release, then repeat the exercise 4 to 5 fois.

This exercise gently stretches the spine, which helps to reduce pressure on the herniated disc.

Exercise 2: Lumbar traction on a sofa

Goal :

Similar to the first, this exercise aims to use gravity to create a lumbar traction and relieve disc pressure.

How to do :

  1. Lie on your stomach at the end of a sofa or bed, with a pillow under your stomach for comfort.
  2. Let your feet hang in the air.
  3. If you can, lift your feet slightly off the ground to increase traction.
  4. Hold this position between 5 and 20 seconds, then release.
  5. Repeat the exercise 4 to 5 fois according to tolerance.

This exercise helps increase the space between the vertebrae, reducing pressure on the disc and surrounding nerves.

Exercise 3: Decompression with a stick under a door

Goal :

This exercise is great for those who feel significant pressure in the lower back and are looking to relieve pain without straining the wrists or stomach.

How to do :

  1. Lie on your back under a door with your feet and head on either side.
  2. Take a stick (like a broom) and place it horizontally between your hands.
  3. Push with the stick against the door frame while you stretching backwards, creating spinal decompression.
  4. Hold the position for 5 seconds and release.
  5. Repeat the movement 20 times.

This exercise is safe and comfortable because you are lying on your back while creating a traction gentle to relieve pressure on your discs.

Exercise 4: Lumbar extension with a towel (McKenzie Method)

Goal :

This exercise, inspired by the McKenzie method, helps relieve pressure on the front part of the herniated disc, helping the nucleus return to its original position.

How to do :

  1. Place a rolled towel under your lower back to specifically target the lumbar area.
  2. Lie on your stomach and place your hands under your shoulders.
  3. Push with your arms to lift the top of the trunk while keeping the legs and pelvis relaxed.
  4. Go as high as your tolerance allows, then slowly come back down.
  5. Repeat 10 times, then do 2 to 3 sets.

This exercise helps to reduce pressure on the discs and realign the nucleus to its central position, thereby relieving the symptoms of herniated disc.

Exercise 5: Hanging from a pull-up bar

Goal :

This last exercise uses the suspension to create spinal decompression, thereby reducing pressure on the discs.

How to do :

  1. Hold on to a pull-up bar or any structure that allows you to hang.
  2. Leave your legs hang down. If this is too difficult, keep your feet on the ground to lighten the load.
  3. Hold this position for 5 to 20 seconds, depending on the tolerance of your hands and shoulders.
  4. Release, then repeat 4 to 5 fois.

This exercise is excellent for stretching the spine and increase the space between the vertebrae, thereby reducing the pressure on the herniated disc.

Conclusion: Immediate, but temporary relief

These 5 exercises are designed to offer you a immediate relief by reducing pressure on the spinal discs. However, the back pain and herniated discs are complex conditions that often require a more comprehensive approach to be truly relieved in the long term.

For further information: Free 21-day program against back pain

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Conclusion

These decompression exercises are a great place to start to immediately relieve your herniated disc pain. However, to achieve lasting results, it is essential to take a comprehensive approach that includes muscle strengthening et improving flexibility.

I invite you to try these exercises and to register for our 21 day program to go even further in managing your pain and improving your quality of life.

References

Michel Benoist (2002). Natural history of lumbar disc herniation and radiculalgia. https://doi.org/10.1016/S1169-8330(02)00302-2

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