How Exercise Helps Slipped Disc Treatment And What To Avoid

What is a slipped disc?

A slipped disc, also known as a herniated, bulged, or ruptured disc, is a painful condition in which the nucleus extends beyond the outer fibrous layer of the tissue. Due to this, the person experiences discomfort in their neck, back, hips, buttocks, or legs. Other signs of a slipped disc include lower back pain, pain and numbness on one particular side of the body, muscle weakness, numbness, tingling, and a burning sensation in the affected area. Fortunately, various exercises can help with slipped disc treatment, which can alleviate pain and discomfort at the initial stage.

Let us understand how exercise can help with pain management associated with slipped discs and the exercises to avoid that can worsen the situation.

How Can Exercises Help With Slipped Disc Treatment?

Lying down or sitting for a long time will never help you manage a slipped disc. It may worsen the condition or result in an extended recovery time. Staying physically active is essential to improving overall health. The symptoms associated with a slipped disc take time to heal. Some heal within a couple of weeks, whereas many people take months to recover.

Beginning with gentle exercises can help you understand how your body responds to simple movements. It is common to experience some pain when doing mild exercise, but if it gets worse or moves to another area of your body, stop right away.

Exercises For A Slipped Disc

●    Neck Stretches

People can try neck stretches to relieve pain and pressure from the slipped disc near the neck. Start by sitting straight on the chair, and move your chin towards the chest and back to the headrest to stretch the neck. Bend the left ear to the left shoulder, then the right ear to the right shoulder, and repeat it several times for neck stretching.

●    Hamstring Stretches

Hamstring exercises will help alleviate the strain in the lower back and legs caused by slipped discs. Sit upright in the chair with one foot flat on the ground and the other outstretched, heel on the ground, to perform a mild stretch. Lean towards the extended leg to feel the stretch at the back of the upper thigh. Hold the position for 15–30 seconds and repeat the same with the other leg.

●    Back Flexion Stretch

Lie on your back and fold your knees towards the chest. While staying in the same position, move your head forward to feel a comfortable stretch across the lower and mid back. Hold the position for 15 to 30 seconds and repeat it multiple times.

Exercises To Avoid

People with slipped discs must avoid heavy lifting, as the sudden pressure on the back may increase the pain. They should also avoid exercises that worsen the pain. Also, they should avoid high-impact activities, such as jogging or martial arts, as these can jar the spine.


Before indulging in any physical activity, the person must consult their healthcare providers. For more information on 100% non-surgical slipped disc treatment, book an appointment with the specialists at top healthcare centers like ANSSI Wellness and say goodbye to pain and discomfort forever.

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