Herniated Disc Exercises

Herniated Disc Exercises

1. You should begin with the Hip Circles exercise.

2. Moving on, you should continue the Hip Circles exercise and add the Squats exercise. This will help to open your lumbar spine and widen the space between the discs.

3. Begin with your feet shoulder width apart and toes pointed straight forward. Now, step into a lunge position and stretch your hands toward the ceiling. You’ll feel the deep muscles at the front of your abdomen gently stretching. The point is to stretch the psoas muscle that attaches from the bottom of the T12 thoracic spine and along the L4 lumbar spine. Keep in mind that you must be past the acute phase of injury before attempting this exercise.

4. You will begin by laying on your back, bending your knees, and placing the soles of your feet firmly on the floor. Now, pull your knees up and toward your chest, making sure that you keep your lumbar spine in contact with the floor.



5. Also do the Low Back Stretch exercise.