Herniated Disk Exercises for Herniated Disc Tear

A herniated disk is a common problem that affects people of all ages. It occurs when a part of the spinal disk slips outside of its normal place, causing pain, numbness, and weakness in the affected area. One of the best ways to manage herniated disk symptoms is through targeted exercises that can help reduce inflammation and relieve compression on the spinal cord.

What is a Herniated Disk?

A herniated disk, also known as a slipped disk, is a condition that occurs when the soft, jelly-like substance that sits between the vertebrae of the spine leaks out through a tear in the outer layer. This causes the disk material to put pressure on nearby nerves, which can lead to pain, numbness, and weakness.

Herniated Disk Exercises to Try

There are a variety of exercises that can help relieve pain and inflammation caused by a herniated disk. Some of the most effective exercises include:

1. McKenzie Extension Exercises

These exercises consist of extending the spine in a controlled manner while lying on your stomach. This can help push the herniated disk material back into its normal place and relieve pressure on the spinal nerves.

2. Hamstring Stretches

Tight hamstrings can lead to increased pressure on the lower back, exacerbating the symptoms of a herniated disk. Stretching the hamstrings can help relieve this pressure and reduce pain.

3. Leg Raises

This exercise involves lying on your back and slowly lifting one leg at a time while keeping the knee straight. This can help strengthen the core and lower back muscles, reducing pressure on the herniated disk.

4. Pelvic Tilts

Pelvic tilts involve lying on your back with your knees bent and feet flat on the ground. Slowly tilt your pelvis upward, engaging the lower back muscles. Hold for a few seconds, then release.

5. Wall Sits

Wall sits involve standing with your back flat against a wall and slowly sliding down until your knees are bent at a 90-degree angle. Hold this position for a few seconds, then slowly push back up.

6. Yoga

Yoga is a great way to stretch and strengthen the body, which can help reduce pain and inflammation caused by a herniated disk. Some of the best yoga poses for herniated disks include downward dog, cobra pose, and child’s pose.

7. Swimming

Swimming is a low-impact exercise that can help reduce pressure on the spine while also strengthening the core muscles. This can help alleviate herniated disk symptoms and prevent future injuries.

Herniated Disk FAQs

1. What Causes a Herniated Disk?

Herniated disks can be caused by a variety of factors, including age-related wear and tear on the spine, trauma or injury, and improper lifting techniques.

2. What are the Symptoms of a Herniated Disk?

Symptoms of a herniated disk can include pain, numbness, tingling, and weakness in the affected area. In severe cases, you may experience difficulty walking or controlling your bladder and bowels.

3. Can Exercise Help Relieve Herniated Disk Symptoms?

Yes, targeted exercise can be a very effective way to manage herniated disk symptoms and reduce inflammation and pain.

4. Can a Herniated Disk Heal on its Own?

In many cases, a herniated disk will heal on its own with proper treatment and care. However, in some cases, surgery may be necessary to relieve severe symptoms.

5. What are Some Other Treatment Options for a Herniated Disk?

Other treatment options for a herniated disk can include physical therapy, chiropractic care, and medications such as pain relievers and anti-inflammatory drugs.


If you are dealing with a herniated disk tear, there are a variety of exercises you can try to help relieve your symptoms and manage your pain. By working with your doctor or physical therapist and incorporating targeted exercises into your daily routine, you can help strengthen your spine and reduce the pressure on your nerves, allowing you to live a happier, healthier life. So, start incorporating the above-listed exercises into your daily routine and stay fit.

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