Bodi Empowerment
Ultimate Guide to Exercises for Lumbar Herniated Disc Relief 2
Did you find our previous article, “Disc Herniation Part 1,” helpful but are still battling discomfort? Are you eager to discover exercises that can effectively reposition your herniated disc and enhance your well-being? You’re in the right place.
In this comprehensive guide, we’ll cover:
- Effective Exercises for Repositioning a Herniated Disc: Learn the top movements to gently coax your disc back into alignment, reducing pain and improving mobility.
- Stabilization Techniques to Prevent Disc Displacement: Discover exercises that strengthen your core and back, ensuring your discs stay in place.
Understanding Lumbar Disc Herniation:
A herniated disc occurs when the disc’s nucleus breaks through the annulus, as shown in the illustration from neurosciences.beaumont.edu. But what triggers this displacement? The primary culprit is forward bending, which compresses the disc (think of it as a jelly-filled doughnut) and can lead to the annulus fracturing, allowing the nucleus to protrude and press against nerves.
Why Does it Hurt?
The disc’s exterior is tough cartilage, while its interior is softer, akin to mucus. Applying pressure on one side forces the inner material to the opposite side, similar to squeezing a doughnut. When a herniated disc or inflammation puts pressure on a nerve, pain ensues. The key to relief is applying counterpressure to reposition the disc.
For a deeper dive into herniated discs, refer to “Disc Herniation Part 1: Best Self-Treatments for Lumbar Disc Herniation.“
How to Apply Counterpressure:
The strategy involves bending your spine backwards or into the extension to shift the disc away from the nerve.
Exercises to Reposition a Herniated Disc: Note of Caution:
Initially, these exercises might intensify your pain slightly. If pain significantly worsens or radiates further down your leg during these exercises, cease immediately and consult a professional.
Exercises for Lumbar Herniated Disc
#1 Prone Lying Lumbar Herniated Disc
- Lie face down or prone in bed with your elbows tucked in under your side:
- As soon as you get up in the morning you should lie prone (face down). By getting in this position, your lower back becomes more arched, or as doctors say, you increase your lordosis.
- The increased lordosis pushes on the back of the disc helping to bring the nucleus forward into the correct position.
#2 Sphinx pose in Yoga For Lumbar Herniated Disc
- Get into the prone position lying down on your stomach.
- Next, get on your elbows. If you have a hard time with this position go back into the prone lying position.
- Do these exercises hold each time for 1-2 seconds 6-8 times per set? This exercise can be repeated every two hours throughout the day.
Asses yourself. If the pain has decreased or the pain has moved away from the leg or thigh and into the hip or buttock, this is an improvement. Even if the pain is increased in the back but relieved in the leg this is an improvement and a green light that you should continue this exercise. You also get a green light if there is no difference at all.
- If your self-assessment gives you the green light, move on to the Cobra exercises just below.
- If your thigh or leg pain is worse, then stop right away.
- If your lower back, thighs and legs are the same you get a green light, so move on to the Cobra exercises.
#3 Cobras For Lumbar Herniated Disc
- Lie down face down with your hands underneath your shoulders.
- Push up from as high as you can until your lower back stops you or your elbows are straight.
- The pelvis should still be on the floor and the lower back muscles relaxed.
- Do these exercises hold each time for 1-2 seconds 6-8 times per set? This exercise can be repeated every two hours throughout the day.
Asses yourself. If the pain has decreased or the pain has moved away from the leg or thigh and into the hip or buttock, this is an improvement. Even if the pain is increased in the back but relieved in the leg this is an improvement and a green light that you should continue this exercise. If your thigh or leg pain is worse, then stop right away.
#4 Standing Extensions Lumbar Herniated Disc
- Stand straight and put your hands behind your hips with your fingers facing down.
- Push your hands into your pelvis so that your lower back arches.
- Don’t use your lower back muscles
- These exercises can be done 6-8 times for 1-2 seconds. This exercise can be repeated every two hours throughout the day.
Stabilization Exercises: Prevent Your Disc From Coming Out By Having A Stable Spine.
#1 Cat-Camel or Cat-Camel For Herniated Disc
- On all fours with your knees under your hips and hands under your shoulders.
- Inhale and let your belly fall downwards toward the floor as you look up toward the ceiling for 2 seconds.
- Exhale and arch your back up as far as it will go or until you feel pain. You should not feel pain with this exercise, otherwise you are going too high.
- At the same time bend your neck forward and look toward your navel.
#2 Curl-Ups
- To start, one foot is bent and the other is straight.
- One forearm goes under the arch of your lower back to support it.
- The other arm is supporting your head.
- Your head and neck come up as one block until your shoulder blades clear the floor.
- Do three sets of 5 working your way up to 10. If it’s easy, then hold for a couple of breaths.
#3 Squats
- Stand in front of a chair as if you are going to sit on it.
- Stand with your feet facing slightly more outward than your knee.
- Make sure your butt comes out, and keep lowering your butt until you touch the chair.
- Practice 3 sets of 10.
#4 Bird Dog
- Get into a crawling position with your hands and feet shoulder-width apart.
- Harden your core by contracting your abs and lower back. This is called bracing.
- Lift your arm first. If this is easy, then lift your leg only. If that is easy, then lift the opposite legs and arms, for example, right leg, and left arm.
- Want to make it tougher? Try lifting an arm and leg on the same side.
- 3 sets of 10. If you are shaking a little or cannot balance quite right, you’re doing the right exercise for you, i.e. lifting just the leg or arm might be easy, but lifting opposite arms and legs might put you off-balance a bit. Make sure you are stable before going to the advanced bird dog.
Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section. Let us know your vote for the best Toronto chiropractor in the comments section.
References
1. J Med Genet 2002;39:387-390 doi:10.1136/jmg.39.6.387
Dr. Ken, has been recognized as the Best Toronto Chiropractor in 2024, 2023, and 2018, here in downtown Toronto. As a sports chiropractor, he excels in treating a wide range of conditions including concussions, temporomandibular joint disorders (TMJ), sports-related injuries, and spinal issues. Beyond his clinical skills, Dr. Ken is an accomplished athlete, having represented Ontario in the Canadian Judo Championships and completed the Toronto Marathon on two occasions. He employs the innovative C3 Program to provide targeted and effective care to his patients, ensuring a holistic approach to their well-being and athletic performance.
Dear Dr Ken Nakamura,Self have a prob in left side n met Doctor as per his advice i have taken MRI the impession says *disc bulge at L3/L4,L4/L5 levels causing mils spinal canal narrowing,Bilateral neural foramen narrowing,exiting nerve impingement
*left paracentral.foraminal disc protrusion at L5/S1 levels causing modera spinal canal narrowing,bilateral neural foramen narrowing,left traversing/bilateral exiting nerve impingement
After that doctor adviced to take min 2 wks bed rst self have taken 10 days.n joined to work …
In my office i have to work min 7 hours n sitting in Seat whether its advicesable n the rest i enough n can u gv an advice with excercise since i cant take more leave to hold my job,,
Author
Thanks for your question Swami. You haven’t told me your symptoms just your MRI and what your doctor said. You need to give me a lot more details before I can tell you anything.
Hope you understand it’s not the MRI that makes the diagnosis. For example if it was up to some people your diagnosis would be disc bulges at L34 and L45. Most likely though only one of them is causing a problem or maybe it’s a muscle problem.
Hope that helps your possible diagnosis of a herniated disc.
KEN sir I have the same problem as swami have, i wwll send u my MRI pictures , please suggest me some exercises. thanks
Author
Thanks for your comment Prabhat. I cannot give you advice based on “the same problem”. People can have the exact same pain that behaves totally differently and from two very different diagnosis. You need to be very detailed about your symptoms or I cannot help.
Hope you understand what you think is the same and what I think is the same is likely very different. Good luck with your possible herniated disc.
Hello Dr. Nakmura, I have severe sciatic pain if I stand or walk for around 8 to 10 minutes. When I sit down it goes away. I am 52 years old and really need to be able to walk quite a bit more than this. Not sure what my course of action should be.
Sorry I did not complete my symptoms. When standing or walking I get sever pain in my buttock down hamstring and big toe goes numb. sometimes top of foot will tingle when I first stand up.
Author
Thanks for your question Bobby. You should not do the prone lying, sphinx or cobra. Try just doing knee to chest exercises holding for 1 sec. Make sure you do the exercises 10X every 2 hours. You know you are getting worse if the pain starts going down your leg again right after doing the exercises. After the exercises you should always sit.
Hope that helps your herniated disc.
Hi Dr. I did some crunches two days ago and suddenly had a sharp pain on ny back down to my legs when I got up this morning. I could barely move then. There’s pain in any position but more bearable when standing upright. I’m scheduled to see a chiropractor tomorrow but the pain and immobility is bothering me a lot. Any suggestions?
Author
Thanks for your question Kristina. Sounds like you put out your disc. At this time you should not do the exercises as you will likely get worse.
Hope your herniated disc gets better.
Hi Dr Nakamura
Thanx a lot for your reply as you know I have been diagnosed with L4L5 herniated (protrusion) disc showing on MRI . I had no bladder problems no foot drop I had pain from butt luck going down to my ancle in my right foot which is mostly gone ,I couldn’t stand up straight but now I can ,still have tingling and numbness at my small toes a d bottom of my foot as I mentioned before its been 5 weeks since it started and I got better every week . Does it mean That The disc is healing?should I start doing t the exercises?
Thank you for your time
Fariborze
Author
Thanks for your question Fairborze. Sounds like you are getting better. You can do the exercises but only with the supervision of a chiropractor or physiotherapist familiar with the exercises. You can easily get worse.
Hope that helps your herniated disc.
Dr. Nakamura,
Thank you for your reply to my recent questions to you. I have one more question. My CT scan says that I have “herniation of lumbar invertabral disc with radiculioathy,arthropathy of lumbar facet joint, sacroilliitis, and L4-5 foraminal narrowing with L5 transitional vertebra.” Can I use that orthopedic gizmo, the Sacro Wedgy or sacral blocks safely? I go to a PT who presses down on my sacrum while I lie I my stomach, and this relieves a lot of my pain for a while, so I’d like to figure out how to get this same benefit at home . Thank you again for your time and expertise.
Author
Thank you for your question Katherine. I am not familiar with the Sacro Wedgy so I cannot tell you if they will harm you or make you better. Sounds like it might but like I do not use the sacro Wedgy.
Hope that helps your possible herniated disc.
Thanks. I have a question. If I can endure the pain of l5 s1 disc herniation, do I have possibilities to become paralysed for giving pressure on the nerve? Ashfiq, Bangladesh.
Author
Thanks for your question Ashfiq. You are the first in my 20 years of doing this work to ask a question. Sounds like you are either very scared or very analytical. Your writing tells me that you are more likely frightened of the possibilities. The question is can you get better and stay better. The short answer to your question is no. I won’t go into details as you will think too much about it. Think about how to get better and who to see not if you will be paralyzed. You are catastrophizing. This means you take a problem and think of the most extreme possibilities of what can go wrong.
I personally have never seen anyone paralyzed from a disc herniation.
Hope that help your possible L5 S1 disc herniation.
ok thank you,my osteopath says my spine is strong,I am doing your exercises as I hardly have any more pain and tingling never as before.As I mentioned,I appreciate and understand you,I will ask my gynecologist too and hope all ok .Will inform you after my visit and thank you for your help again.
Juna
Author
Thanks for your comment Juna. Hope you get better from your herniated disc.
I am 22yrs old and suffering from a lower back pain from over a month.i am so tensed and curious to know that how will this recover.my xrays were totally fine but MRI reports states
-diffuse disc bulge at level l4/l5 causing indentation of anterior thecal sac and effacement of bilateral neural foramina.
-diffuse disc bulge at level l5/s1 causing indentation of anterior thecal sac and effacement of bilateral nerve roots.
-mild diffuse disc bulge at level l3/l4 causing slight compression of anterior thecal sac.
-muscle spasm .
Author
Thanks for your question Shanatta. I really hope there was a thorough exam and history to go with your supposed disc bulge. Just so you know 30% of 30 year olds have disc herniations including disc bulges with no pain. Just because it’s on MRI doesn’t mean it’s causing you pain. Tell me your symptoms in extreme detail please. If not I cannot answer otherwise.
Hope you understand an MRI is not a diagnosis it doesn’t mean that is what is causing your pain.
Thankyou dr Ken Nakamura for responding.
I feel pain sometimes in my right and maybe left leg while walking and sometimes for just a step it goes down to my ankle or underneath my foot.
The pain sometimes drives to upper back too.
While sitting the pain irritates me in my back n i also feel a bit tingling in my thigh .
I feel relaxed sleeping sideways with a pillow between my legs.
When i bend forward standing with my legs straight i feel stretch in my thighs .
I provide heat to my back using heat bag that gives a huge relieve from pain .
I have asthama too .
I used to go to the gym but just left it after getting this back problem
It will be an honor for mein doctor if you let me know that how can actually i cure this .
At this age of 22 this pain is unbearable . Thankyou
Author
Thanks for your question Shanatta. You should try the exercises Shanatta. You will know if you are getting worse if the pain, numbness or tingling goes further down the leg. If you get increased pain in the lower back but decreased pain in the leg than you are getting better. If the problem is getting worse with the exercises you must stop immediately. At the beginning you must have the exercises supervised by a health practitioner familiar with the exercises.
Hope that helps your herniated disc.
Hi Shanatta, I am 22 also and am in extreme amounts of pain from hurting my lower back. I read that you have been putting heat on it.
I was doing the same every day putting a heat bag on my back and i wasnt getting better. I read that by keeping the injured area heated – while it may feel better, it actually is keeping the area inflamed and aggravates it even more. Try not putting any thing on – i have felt relief from stopping the heat.
Hope it helps!
Regards 🙂
thank you Dr. Kamura for your helpful reply which I appreciated.I will see with my oncologistok,what I wanted to tell u is that I did your exercises and feel no pain feel also much better with the tingling and shots on my left buttock that means that your exercises are helping me,.
should i stop as you say or not”
my next control is in Torino on july 15.
thank you for your time appreciate a lot you are a helpful kind person.
juna
Author
Thanks for your question Junasalem. If you are getting better that’s great but you still need the all clear from the oncologist. As I don’t know if your spine is too weak or not. From what I know the answer is no but I want to be safe as I don’t deal with a lot of people shortly after cancer therapy.
Hope that helps your herniated disc.
since october 2015 i am suffering from a herniated disc L4 L5. i made an RM and it shows some protrusion too.I had to go through radiotherapy due to cervix problems and light chemotherapy too.I finished with the treatment in may. is it possible that the radiotherapy made me have this problem ….before that I only had low back pain nothing else.my problem is the numbness on my left foot and sometimes my leg too and strong pain in the left buttock.As I live in ROME I went to see a chiropractioner,I made 8 sessions and now I am much better stopped the sessions in feb as I had to do a radical hysterectomy but now I still get these terrible shots on my left buttock and numbness on my left foot.
I am doing your exercises and do not feel any pain,can I continue these exercises and will I improve or is there anything else I can do.
sorry for disturbing and thank you in advance.
this is Juna
Sorry forgot to mention that my therapies of radio and chemo ended in june 2015…operation was in feb 2016
thank you
Author
Thanks for your question Juna. First I am not an expert on radiation but there doesn’t seem to be any correlation with disc herniations and radiotherapy. You should ask your oncologist regarding this. Also you need the OK from your oncologist to do the exercises. If you get the OK to do the exercises from your oncologist and the exercises doesn’t make the pain, numbness or tingling to go further down the foot than you are OK to keep going. Otherwise you have to stop the exercises.
Also you should have the exercises supervised by your chiropractor as they will be likely familiar with the exercises.
Hope that helps your herniated disc.
Hello doctor, this is Aditya, Age 17 (Male)
From past 2 months from now, I had a little pain in my back. This is when I started playing Cricket after 2 years. I ignored it assuming that it is a normal pain and will be alright after sometime. But the pain continued and increasing in magnitude. I had an MRI scan and found that I have a herniated disc in the lumbar region (L4-L5). I am afraid doctor because this period is my golden period as I am studying and and this is very important for my career and future. I am afraid that this herniation of the disc ruin my future. I can’t miss my studies and my family is also financially weak. I have been advised to take bedrest. Can this disc will heal itself? Can I get normal to my previous routine? I’ve heard many saying that this problem is for lifetime and will not get normal throughout. Is it true? Please help me doctor, I can’t ruin my career as this is a crucial time for me. Waiting for your helpful reply.
Author
Thanks for your question Aditya. Just try the exercises. If the pain gets worse or the pain, numbness or tingling starts going down your buttock or thigh where there was none before than you are getting worse. You must then stop the exercises immediately. Best to have the exercises supervised by a health professional to start with that knows the exercises. Your medical doctor would not be one of them as they are not trained to treat lower back pain. They can give you a pill, send you to a specialist or refer you to a physiotherapist or chiropractor.
Hope that helps your herniated disc.
Hi again, Dr. Nakamura,
I’m afraid I didn’t give you you enough detail in my last post, so here’s a little more:
A report based on the MRI I had done in Nov. 2015 says “Sacroiliitis-primary. Arthropathy of lumbar facet joint. Lateral epicondylitis of elbow, left. Herniation of lumbar intervertebral disc with radiculopathy. L4,5 with foraminal narrowing with L5 transitional vertebra . The cortisone shots I’ve received are: Caudel LESI on 12/9/2015 and 3/16/2013;L4,5 and L5S1 facet blocks 2/17/16; L S1 joint injection1/6/2016. I also had one in November 2015, but it isn’t mentioned in this report.
I can walk and stand with little discomfort, except that I have plantar fasciitis. I can’t sit anywhere except on Adirondack chair which, as you know, is structured so that the part where your backside rests is lower than the part where your thighs meet your knees. I sleep pretty well, usually, but sometimes I’m comfortable only when I lie on my right side with a pillow between my legs, and other times only when I lie completely flat on my back, without even raising my knees. When I wake up in the morning, I often feel alright, but the moment I sit, my back/ hip/ groin/ thigh starts to hurt. I do a little bit of restorative yoga, but never do the downward dog, the child’s pose, or anything that requires me to lie in my back and raise my knees towards my chest– not even a 90 degree angle. All of those movements cause me discomfort if not pain.
My Si joint was loosened (?) in a minor car accident I was in in 2012. The PT I saw at that time diagnosed me by feeling my lower back and watching me do various movements. He gave me some exercises to do at the time . When I did them, I felt better. When I didn’t do them, I felt worse. In April of 2015, I got plantar fasciitis, and by June, my back was killing me from the way I hobbled around, although I was off my feet much of the time. In July I saw an orthopedic doctor who said I had arthritis and that there was nothing he could do, and in September my primary care doctor sent me to a different PT ( for some convoluted bureaucratic insurance reason). The new PT had me do some of the exercises I see under your discussion of hypo mobile SI joint and a few I don’t see anywhere on your website. In September, my back, hip, thigh, and groin on the left side were killing me all of the time. In November I started getting the cortisone shots I mentioned above, and while they give me some relief, I still can’t sit with friends and concentrate on what they’re talking about after about 15 minutes, let alone sit in my chair and do editing work. So I’m in a bad way, professionally and socially.
Anyway, I hope that helps you to figure out what’s going on with me. Sorry if it’s too much. And thank you again for your time and your generosity,
Author
Sounds like more of your pain is coming from the disc so you need to prioritize that by doing the exercises I described earlier. They still need to be supervised by a health professional as you can get worse in many different ways. Also the exercises will likely need to be customized due to the transitional vertebrae which can change the direction of the disc herniation.
Hope that helps your herniated disc.
Hi Dr. Nakamura,
I have two herniated discs (L4-L-5 and L5-S1) and a hyper mobile SI joint, left side. I started off with just the SI joint problem but was given some exercises to do for it by a PT that resulted in the herniated discs. When I herniated the discs, I began to have pain in my backside, hip, groin and thigh, all on the left side. I am now unable to sit anywhere except in an Adirondack chair without causing more pain. I have tried four different types of cushions, but none have helped: a gel pad, Travelmate wedge, Backjoy plastic bowl-shaped thing, and another cushion with a cutout area in the back that was supposed to help with coccyx pain as well as other lower back pains. I’ve been unable to sit without pain for nine months now. I get cortisone shots, but they only help a little. Can you suggest a cushion that might help?
Also, I’m not sure what exercise and stretches are safe for me to do since I have two different things going on in my back. I do all of the exercises you recommend in your second herniated disc article except the cobra, which I can’t do because I have tennis elbow, and the squat. Of the exercises you suggest for a hyper mobile SI joint, I only do the ball squeeze with raised torso. I’m afraid the other exercises might exacerbate the disc problem somehow, and I can’t raise my knees up to the 90-degree position without causing discomfort, mostly in my groin and thigh.. On the other hand, I do lie on my back and drop my knees slowly to one side and then to the other, and that seems to give me some relief in my lower back, although I’ve heard that this is bad for herniated discs.
I understand that walking would be good for my back, but I also have Plantar Fasciitis, so I can only walk for five or ten minutes at a time a few times per week. Can you tell me what exercise I can do, given that I have both SI and disc problems?
I have been getting acupuncture treatments for my back/hip/ groin/ thigh areas. I have heard that since acupuncture does not break up scar tissue, it won’t help with my back problems. And I have to say that it hasn’t helped me thus far, a month into the treatment. Do you have an opinion on the efficacy of acupuncture for disc and SI joint problems?
Finally, I’m very frightened that I will be as incapacitated as I have been for the past year forever. Have you ever known anyone with these two problems who was able to manage them well enough so that they didn’t hurt every day of their lives? I really hope so. I don’t know how much longer I can deal with all of this. I’ve been to two orthopedic doctors, two acupuncturists, two physical therapists, and two chiropractors so far, and I have gotten a lot of conflicting information from them all. I like how clearly you present information and how directly you answer people’s questions, so I’m turning to you for a little guidance. I really appreciate the work you’re doing for all of us who can’t make it in to see you personally.
Thank you.
Author
Thanks for your question Katherine.
1. Cushion: A lumbar support roll may help.
2, Si problem. Sounds like more of your problem is coming from the disc. You should try the reverse cobra by starting on all fours and going into a cobra position. That won’t bother your tennis elbow. Also you have to prioritize.
3. Acupuncture: Stop the acupuncture. You give any treatment a month. It’s been a month so that’s enough.
Hi Dr Ken,
Firstly I just want to express my deep gratitude for the information you’ve provided on this website; I think it goes without saying that a lot of people benefit from the information here. I’m a 26 year old male from Australia with sciatic nerve pain. More detail below.
Results of CT scan (19/02/16):
DIAGNOSIS: L5/S1 focal posterior protrusion with a left-sided paracentral disc component that causes effacement of the anterior thecal sac particularly on the left side. The right-sided L5 nerve root exits normally but there is contact of the left-sided L5 nerve root. As a result of the posterior disc component, there is impingement of the emerging left-sided S1 nerve root at this level that likely causes symptoms to patient. It measures approximately 7mm in AP dimension and has been saved on key images.
Focal left-sided paracentral disc bulge at the L5/S1 level with a left-sided disc component causes impingement of the emerging left-sided S1 nerve root at this level. This likely causes symptoms to patient and direct clinical correlation is recommended.
Date injured: 01/10/15 (Approximately)
Possible cause: While using an ab roller wheel and not maintaining proper form.
Current symptoms: Constant dull pain lower back (skewed left), left buttocks, hamstring, left side of calf muscle all the way to the top of the left foot.
Current environment: I’m an accountant by day so plenty of desk work. I have a kneeling chair in addition to a normal office chair with addition D-roll lumbar support. I try to switch between kneeling and sitting and kneeling on a cushion every half hour or so to mitigate compression of the nerve but still quite painful during the day. Every day I perform around 20 minutes of exercises including (recently) the cobra, bird dog, (not good with names) piriformis stretch lying face up and more exercises on a physio ball. Have been to a physio in March but after no pain progress over 6 weeks (plenty of progress with front-bend mobility though) they recommended getting a second opinion. Am currently trying Rolfing at this stage as I am just trying everything to help with pain and ideally to get the disc back into place. Rolfing has been great for my posutral awareness and has marginally helped my pain.
My questions are:
1. Is there anything else I can do during the day at work that can further prevent doing more damage to my disc?
2. Are there specific exercises you would recommend for me given my diagnosis?
3. I am going on a plane trip to the United States/Canada in July and the flight/travel time will be very long; is there a way I can help keep my pain at bay whilst on the plane (short of doing laps around the aisles!) I am avoiding pain killers as I do not simply want to mask the pain.
4. Would you recommend remedial massage in conjunction with my exercises?
Any advice you can provide would be very much appreciated!
P.S. I am seeing a Neurosurgeon the day before I leave for a thorough diagnosis and 2nd opinion.
Author
Thanks for your question Matt.
1. You can try some extensions but it may make you worse, so they should be guided by a professional. Extension while standing may help.
2. Extension while lying down may also help but also make you worse depending on your situation. You may have to start at the beginning just like my article says. Lying face for 5 min then doing the sphinx for 5 min.
3. The exercises I mentioned may or may not help but starting at the beginning I mentioned in #2 usually is beneficial. I would pay to upgrade to business class or you will be worse for days if not weeks or even make the problem an extrusion.
4. Massage will help a little bit
Find the best chiropractor or physiotherapist in your area.
Hope that helps your disc herniation.
Hi Dr,
I did an MRI 2-29-2016. I had L4, L5, S1 herniated disc 8 -9 mm . In march i was gping chiropractor every other day but in April I was not able to see him. May2 ,2016 I saw a dr that give me a voltaren 100 mg and compound cream by May 24 I was able to walk and stand but the only thing I have pain on my calf left side in my left leg. Im not sure how long the nerv need to heal . I just saw your article this morning. I did the extension exercis I feel the pain in my bott if I do 2 sec when I push my self up but if I do it for 10 mins I will feel with nums in my foot.
Author
Thanks for your question Moe. Generally speaking if you have leg pain and no back pain you are getting worse. Also when doing the exercises you should not hold it. Clearly holding for 10 min is worse. Stop the exercises right away and see a professional.
If the disc is sticking out backwards and your leg pain is due to the disc you may be a surgical candidate. I will try one more health care practitioner in your area for a month. Hope that helps your disc herniation.
Hey Ken,
I have a herniated disc at the T7-8 levels. It hurts to twist left and right. The disc became herniated when I twisted about 3 months ago. Can you think of any exercises that would help someone with a mid-back herniated disc. It is right in the middle of my back. Sometimes I do standing up rows while pulling on a band. Other times I will do exercises where pull the band out and I am standing in a “T position.” It squeezes my shoulder blades together.
Can you think of anything else? Please let me know! Thanks you!
The MRI specifically says there is a small focal right paracentral herniated disc protrusion with annular tear measuring 2mm x 3mm in size touching the cord. There is no spinal stenosis. The neural foraminal are normal.
I am 6 foot 4 and 215 lbs. The pain is triggered when I twist my torso. Any help is appreciated. Thanks again.
Author
You can try these exercises Michael. You can try these exercises Michael. Like any exercises they can make you worse. So you should have them supervised by a health professional that is familiar with the exercises at least initially. https://www.bodiempowerment.com/advanced-posture-exercises/
Hope that helps your herniated disc at T7-8
Dr. Nakamura,
If these exercises cause some pain in the upper buttock but not the leg, should they be continued?
Author
Thanks for your question David. If your pain usually causes pain into the buttock it may be fine. If this is further than normal than you are getting worse so you should stop. You should check your flexion first. If your flexion or bending forward to touch your toes while standing is worse than you after doing the exercises than you should
also stop the exercises.
Hope that helps your herniated disc.
Thanks Dr. Nakamura.
I have a protruding/bulging disc between the L5 and S1 vertebrae. I have been experiencing pain in the buttock, so the exercises do not introduce “new” pain. If extension does exacerbate the existing pain, are there any alternative exercises/approaches you might suggest?
Also, I may have missed it, but do you have any views on icing and/or heating the disc area?
Thanks again for your insights.
Author
Thanks for your question David. As long as it is not going further down into the thigh and you test your flexion extension and side bending before and after. If you have decreased range after then stop the exercises immediately. If it’s better carry on. As for ice and heat they are both temporary. Usually heat will decrease tension in the muscle but does nothing to help the actual disc.
Hope that helps your herniated disc.
MRI shows diffuse postero lateral 4disc herniation .secondary canal stenosis at l5 s1. Facet joint arthopathy at l5 s1 level. I feel pain in my both legs and buttocks from eight months I also take epidural injections and painkillers I feel little bit relax but pain still does not goes .please suggests me what I do
Author
Ashiq I need a lot more details. It’s all about the details. Here is an example of someone’s question with all the background information.
“I have copied my MRI from April 4 2016 (I had an MRI back in 2007 due to back pain, I had to quit my desk job, I did physiotherapy, acupuncture, massage, vitamins and Chinese herbs and eventually it got better)
A little background on myself, I’m a female, 36 years old, 5″2, 110 lbs, I’m healthy and active, I’m a stay at home mom to two young children. I’m now suffering much more then back in 2007, I have low back pain, butt pain, left leg nerve pain in my calf (it’s so intense that I can’t sit for more then 2 mins which means I can’t drive), numbness, tingling in my left leg and foot, I can walk for about 15-20 mins but l can’t stand still nor can I sit, laying down does provide relief most of the time, luckily I can sleep pretty well but I’m sleeping on the floor on a firm single air mattress. I’m currently doing acupuncture, massage, vitamins, prescription meds and Chinese herbs, I was doing Physio but at the time I felt the exercises were hurting too much. I’ve been on your website and find it very informative. I really really really want to avoid surgery and I’m hoping to use whatever conservative treatments are needed to help me to get better, in your opinion can I recover from this without surgery? I’m willing to give it time even though it’s killing me to be missing out so much on my family life, I’m very active with my family and we are always doing stuff together so I’m having a really hard time coping with this, I’m also suffering from anxiety and panic attacks which obviously doesn’t help my healing process.
I have seen a neurosurgeon and he says I probably need surgery, he says my disc herniation at L5 -S1 is pretty bad and says that I’m not part of the 90% of people who don’t need surgery, he says I’m in the 10% and that there’s only a 50% chance I can get better with conservative treatment. Again I really don’t want surgery but I need this pain to get better, I know it won’t go away quickly but I need some relief. I’m starting to feel depressed and I really don’t know what to do or think anymore. Any advice or help would be so greatly appreciated.
BTW I live in the GTA
Thank you advance
At L4 – L5 there is moderate annual bulge, slightly eccentric to the left. There is a superimposed central annular tear. There is moderate narrowing of the neuroforamen inferiorly and mild narrowing of the lateral recesses. Mild bilateral facet arthropathy.
At L5 – S1, there is a broad-based, moderate severity disc and she region with a superimposed left paracentral disc protrusion. The paracentral disc protrusion has increased. There is severe left and mild right lateral recess narrowing. There is impingement of the left S1 nerve root in the spinal canal.”
Now that’s detail. Do you see why I can’t answer your question. If you want me to answer your question you need to write more like this lady.
IMPRESSION:
1.Spondylosis with multilevel disc desiccation.
2.Diffuse circumferential disc bulge at the L1-L2 level resulting in mild central spinal canal stenosis abutting the ventral thecal sac.
3.Central to right foraminal broad-based disc protrusion at the L2-L3 level resulting in mild central spinal canal stenosis abutting the
ventral thecal sac and mild right foraminal stenosis abutting the right L3 descending nerve root.
4.Diffuse circumferential disc bulge with focal broad-based left foraminal disc protrusion at the L4-L5 level resulting in mild central
spinal canal stenosis abutting the ventral thecal sac, moderate right foraminal stenosis impinging on the right L5 descending nerve
root, and severe left foraminal stenosis impinging on the left L5 descending nerve root and left L4 exiting nerve root.
THANK YOU SO MUCH DR. KEN. THIS IS MY MRI RESULT, GODBLESS,, =)
Author
Thanks for your question Paolo. I cannot help you with an MRI report only. You need to give a much more detailed description of your symptoms not your MRI. Hope you understand that MRIs often are misleading.
Hope you understand that anything can be causing the your pain, not just the herniated disc.
thanks for the reply DR. KEN. I have been doing pushups, and some other light arms/bodyweight exercises, but was curious about pull ups?
I’m a pretty big guy and pull ups take a lot of exertion, so I am a little wary of them. But I have also read pullups actually decompress your spine (which is good), unlike the exercises I listed above which compress it.
Pull ups and push ups with low back issues? thanks..
Author
Thanks for your question Paolo. Well you don’t actually have to do the pull up to get the decompression. You can hang from the bar and get the same effect for your spine. If you want to get stronger at the same time do the pull ups. Push ups don’t really compress the spine much. It’s more neutral.
Hope that helps your lower back issues. Herniated disc perhaps?
hi, doctor i have find mild annular bulge at L4-L5 level in MRI, i take medicine recommend by my doctor my pain was less but not relief totally. i feel pain always in my back and right side of back near pelvic bone.and i also take tens physiotherapy treatment. but not relief in my pain, please suggest me proper exercises those help me of my problem.
Author
Thanks for your question Jatin. Your problem can be due to a disc herniation. If the problem is a result of the disc herniation than you should the exercises in this article. You know you are getting worse if the pain, numbness or tingling goes further down the leg. As any exercise can make you worse you should first have the exercises supervised by a health professional familiar with the exercises for the first few times to make sure you are doing it right and not making yourself worse.
Hope that helps your possible herniated disc.
Hi Dr. I have spinal stenosis and disc herniation at l5 s1 I feel pain from last nine months. I also take epidural injections but pain does not goes .I feel pain from my back to the sole of my foot .please suggest me what l do now
Author
Thanks for your question Ashiq. I cannot help you as your description of your pain is too brief. Try writing at least 200 words, describing in detail what you feel where etc..
Hope that helps your herniated disc.