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.
Hi Dr,
My chiropractor keep telling me to go back to him every week for adjustment on my sacrom bone that inward causing my l5 pinch nerve, even though I don’t feel any significant improvement. Even when I return every 2 weeks, he said it’s too long, have to be every week. I’ve seen him more than 10 times.
What do you think?
Author
Sound like your chiropractor is a business person first then a chiropractor.
Thanks for the info i will try them
Author
You are welcome Victor
Good morning doctor, what is your opion on l4 l5 s1 fusion.
Author
Thanks for your question Victor. It’s always the last option as it’s irreversible. You need to try several different therapies before even considering it unless your have weakness that is getting worse, or bowel and bladder issues.
Hope that helps your possible disc herniation.
I have a torn disc in lower back. My doctor recommends NOT walking. I feel like I need SOME KIND of excercise/cardio. Is it a bad idea to walk if your have a torn disc in your lower back? Also how will I know if it is healed? Another MRI?
Thanks!
Author
Thanks for your question Jenny. For most people with a disc herniation, it is fine to walk, unless the problem is very acute or the disc is going out sideways. This is an opinion and not a recommendation.
Hope that helps your possible “torn disc”.
Hello Dr. Ken,
I sincerely thank you for your guidance. I had slip disc L5-S1 8 years back. since then pain is off and on. I do swimming for exercise.
A couple of weeks ago all of a sudden pain started in my back radiating to right hip. I don’t remember doing anything wrong but still. surprisingly 4-5 months back I played cricket exerting myself but no pain in my back, I even though that I might have strengthened my back but..
Sir, please guide me what exercise to do when its paining and what afterwards for regular maintenance.
Thanks
Vishesh
Author
Thanks for your question Vishesh. The exercises in the article may help you. That’s my opinion and not a recommendation. You need to do the exercises with a health professional familiar with the exercises.
Hope that helps.
Hello Dr. Is it good for me this exercise? I have L2-3 posterior disc problem. I really appreciate your help.
Author
The exercises should help Haregua.
Hi, I’ve been told I have a slipped discs between L1-L2, L2-L3, L3-L4, L4-L5 and L5-S1 from the progression of my Ankylosing Spondylitis. For years I’ve adapted and adjusted, now I am waiting to see the physical therapist and told it’s urgent that I go. Besides the stretching what would be the best move to assist myself?
Author
Thanks for your question Tammy. It’s important that you know if there is fusion of the above vertebrae. Also is you are in an active phase of anklylosing spondylitis. If active there is inflammation. Any mechanical exercises would make you worse so there is no point going during the active phase of AS. Knowing if there is fusion of the vertebrae will change the expectations of the physical therapist and the exercises given to you.
Hope that helps your herniated disc and your AS. If you have any more questions for this downtown Toronto chiropractor I will do my best to give you a great answer. The above is an opinion and not a recommendation.
If I ever make plans to be in Toronto I will be sure to book a consultation!!! There are fusions happening, the MRI scans did shows signs of it. I’m not to active as you can guess, but I also am not mobile. 20 years later I still shovel snow, carry in the wood, cut the grass, paint the walls, anything and everything I can do to stay moving. I rarely take sick days at work, and I’ve learn to manage my AS and pain. I believe the internist is moving towards surgery and that physical therapy is just a stepping stone. Surgery is not an option for a lot of reasons but mostly I don’t want the down time and I have a young teenager with health issues, I don’t have time. Thank you for your reply!
Author
When I say active I mean: Is your AS ankylosing spondylitis in the inflammatory phase? If the AS is in the inflammatory stage or “active” then physical therapy will make you worse. ie. Most if not all exercises will make you worse. If you can do all those things like shovel snow, carry wood etc… then you are not in the inflammatory or “active” phase of AS. After 20 years you are likely fused in the lower back and or sacroiliac joint. With fusion, you can still improve mobility but it will be slow and limited. Good luck.
Hope that helps. The above is an opinion and not a recommendation.
Thank you Dr. Nakamura! I sincerely appreciate your reply.
I hesitate to see a chiropractor. Although I had been tempted.
Author
You are welcome. Cris, there are bad chiropractors, business chiropractors and good chiropractors that care. Referrals will more likely get you in touch with a good chiropractor. Reviews often help but again no guarantee. It is easier to find a good medical doctor than a good chiropractor but the same rules apply. Nothing is guaranteed. Really the profession doesn’t matter. There are good, bad and business mechanics.
Hope you find someone good to treat your herniated disc.
Hello Dr. is it okay/safe to add planks (both sides and normal planks) on above exercises for a person with L5/S1 disc herniation?
Author
Thanks for your question Kunambi. Yes for the vast majority of people it is safe but I cannot say that it is safe in your specific case as it is generic. This is an opinion and not a recommendation. Hope that helps your herniated disc. If you have any more questions for this downtown Toronto chiropractor I will do my best to answer your question.
I have bulging disc at
L5
S1
Mild/moderate (left side)
Since April 2012 and I have not been able to heal this. I was doing back extensions and ab exercises for 1 year solid and that didn’t help. Then back extensions and abs on/off which seemed to at least relieve it here/there.
I have good days and bad days with different symptoms on/off, wet or burning left foot sensation, lower back pain, etc. Do I try the herniated exercises?
Are there any vitamins that may help (B, B12, magnesium) or diet? I have also heard of turmeric supplements possibly helping as well. Would bulging disc cause or affect tinnitus (left side)? Also any suggestions on best ways to sleep?
Thank you! Appreciate your assistance.
Author
Thanks for your question Cris. I have plenty of people tell me they are doing their exercises that are patients of mine. Even when I show them, explain it to them and get them to show me a set they come back the next appointment with a variation of the exercise. I’m saying most people don’t do the exercises properly. If you are doing what you learned in Yoga then it’s wrong. Also, the ab exercises often make things worse. Even if the extensions are done perfectly and frequently enough (another potential problem) you might be doing “ab” exercises that are making you worse.
So you could be doing the exercises wrong. Your ab exercises could be making you worse or your posture could be bad enough like most people that your back gets quickly aggravated.
This is an opinion and not a recommendation. If you have any questions for this downtown Toronto Chiropractor I will do my best to give you a great answer.
Hope that helps your herniated disc.
Sir , my name is Saurabh.my age is 22 years.
I have a little curve in lower back.it looks like so funny.it is lumber lordosis . I want to come back natural posture .plz sir help me.
Author
Thanks for your question Saurabh. I think you mean you have too much of a curve in your lower back, which is called hyperlordosis, since a “lordosis” in your lower back is normal to have. “Hyper” means too much. You may benefit from these exercises. https://www.bodiempowerment.com/posture-correct-your-exaggerated-low-back-arch/
This is an opinion and not a recommendation.
Hope that helps your posture.
Doc I had large herniated dic l4-l5, with l5 right nerve root medium compression result in my MRI,I have no leg pain b4 that after 2 weeks of PT, i drive in a jeep for 1.5 hrs back and fourth, and my back pain come back and pretty worst, I continue PT, it seems it improve, after 1 month of PT i feel pain in my right leg and almost 1.5 months it dis appear.I been on PT for 2 months and i am improving, but i can still feel some very small pain in the side of my back. After four months i am in a plane for 13 hrs flight and i feel not comfortable to sit after that, i feel tingling in my buttock. And now I feel pain again in my back and I cannot sit for a long time because when i sit their is pain in my buttock! But no leg pain. I am affected for my work now! I am a seafarer and i am 3 months onboard with this pain and difficult to sit!what would you suggest?i will go home now?i have herniated disc last november 2016 due to lifting of ropes, and started pt december. This is almost 10 months from me. What would you suggest for my?
Author
Thanks for your question Gerald. You should try the exercises in this article.
Hope that helps your disc Gerald.
Hi Dr Ken,
I’m male 34 years old with l5 disc bulge sciatica to right leg pain for 2 years now. Gone to gonstead chiropractor 7 times already with no improvements but keep telling me to return again and again with same adjustments.
Cobra exercises help me a lot.
Am I being rip off??
Author
Ras, please read the last reply to you. For some people Gonstead technique helps for others the technique doesn’t help. After 7 times I think you have given it a fair chance.
Keep doing the Cobra exercises.
Hope that helps.
Hi Dr. Ken,
I’m a confirmed herniated disc l5 affected right leg sciatica for almost 3 years now. Male, 33 years old.Got it from cycling. Cobra exercises helps but not completely. Went to gonstead chiropractor, adjusted numerous times but no changes. Has MRI and assessed properly. I can feel when sitting or slouching the pain increase in the right leg.
My questions are
1. What’s your opinion about gonstead chiropractic in regarding my case which is acute?
2. Aside from surgery what other options do I have after seeing numerous chiropractor and PT?
So far, only cobra exercises that help improve my pain, but very slow and not completely gone the sciatica in the leg. Thanks
Author
I have taken Gonstead technique and I personally don’t use it as I didn’t find it worked for my patients. It may be that I didn’t get to a high or proficient enough level. I personally think I will stick to what works for my patients and be good in the techniques that I know instead of knowing many techniques not so well.
If the Cobra exercises help you should breath out at the end of the exercise to get even more extension to see if that would help.
Hope that helps your herniated disc. Remember this is an opinion and not a recommendation.
Dr Ken Nakamura, I have a pain in lower back. I had gone through surgery 13 years ago, but now i am facing the same. There is bulge disc compress found again. Medicine adviced by doctor ( pregabalin,Mecobalmine,Motu) what should suggest pl?
Author
Thanks for your question Tanveer. If you had fusion surgery and it is stable, which will be determined by your orthopaedic surgeon then you can do the exercises. If you had a discectomy you can do the exercises without asking your surgeon. However, like any exercise, there is a chance that you will get worse.
This is an opinion and not a recommendation. If you have any more questions for this downtown Toronto chiropractor I will do my best to answer your questions.
Hope that helps your herniated disc.
Hello Dr. Ken, On 30th January 2017 i hurted my back during ded lifting, MRI shows L5/S1 disc protrusion compressing the theca and lateral recesses, I have been attended physiotherapy since 27th of February to date (they did some few session of traction and now remaining with only short wave). At some point had burning sensation on the sadle area but it has been disappeared. However still feeling burning sensantion on feet of both legs especially when sitting, numbness mostly on the left knee joint (kinda litle weakness), will these exercises help?
Author
Thanks for your question Adam. There is no guarantee that the exercises will make you better, in fact, they may make you worse. However, it may be worth it to try. You should do the exercises under the guidance of a health professional familiar with the exercises. That excludes most medical doctors with the exception of some orthopaedic surgeons and physiatrists.
Hope that helps your herniated disc.
Hello. My phsio recomended the cobra stretch for me a few weeks ago. After a week of doing the stretch I remember one pivotal day: the stretch really seemed to be helping. The next day I woke up with no symptoms except slight back tightness. However the following day I woke up and it was one of the worse days I have experienced. I had a small amount, but, the first sign of siatica in my right leg (my MRI said it was a herniation to the left) and both of my knees ached. Why did my symptoms seem to vanish then come back worse in such an unexpected way “right leg” (not that much worse but worse for sure)? Also are there any other stretches that would help push the disc back into place (apart from the cobra and prop)? I would like to note that the siatica is almost unnonoticeable but is there for sure.
Author
Thanks for your question Anderz. With these type of exercises, you will feel worse right away or within the hour. It was not the exercises as far as I can see. It was likely your posture during sleep. It’s likely more tightness in the leg if it’s almost “unnoticeable” due to slight irritation of the nerve. I would do the exercises again and you will likely be pleasantly surprised.
Hope that helps your disc herniation. If you have any more questions for this chiropractor in downtown Toronto I will do my best to answer your questions. Please keep in mind this is an opinion and not a recommendation.
Dr. Ken, I have been dealing with a herniated disc for many years. It’s too long of a story to bother you with. The question is : will these exercises on this website help a herniated l1/ l2 disc and thoracic spine pain. I ask because most of the other questions relate to lower spinal discs. I am a middle aged woman , if that makes a difference in any way. Thank you.
Author
Thanks for your question Mickey. Keep in mind that a lot of people of herniated discs with no symptoms. So it means the herniated discs on your MRI or CAT scan doesn’t mean that is what is causing your pain. If your pain is coming from these discs in question the exercises will most likely help. Being middle age man or women doesn’t make a difference as the anatomy from a spinal point of view is the same. Men are slightly larger so their spines are slightly bigger. The biomechanics are still the same. This means doing the exercises will do the same thing.
Hope that helps your herniated disc. This is an opinion and not a recommendation. If you have any more questions for this Toronto downtown chiropractor I will do my best to give you a helpful answer.
Hello, I have had a slipped disc in between my L5 and S1 and it is herniated to the left. I have had no siatica. My doctor said this is the smallest form of a slipped disc he has ever seen. However, I have a dull ache in my lower back (mostly left side). I have also felt weaker in my left leg and lower back. The pain (which is more like stiffness) comes back after any form of exercise (so i stay away). I have been doing the cobra stretch lately and I have felt even tighter in my lower back and hips but more towards the middle of my back. Like the article said I have felt more tightness in my hips. So my question is, even with my light symptoms, does this mark progress?
Earlier you said that the disc annulus does not completely heal. But the main question is once the nucleus is back in place and the pain is gone and pain is gone can I go back to doing what I love. Im 17 and I don’t want to waste my life with this issue. I want to return to surfing, skiing, and all the activities I used to do. Additionally, has there ever been a a case where the annulus heals (is that possible at all)?
Author
Thanks for your question John. You certainly can go back to doing the stuff that you love like surfing and skiing. You may need to do the exercises if you feel sore after skiing or surfing but it’s very little work. You will likely get pain from time to time. Then just do the exercises again and you should be fine.
Hope that helps your herniated disc.
Hello, one more question. My back has been getting a lot better lately. There is a music festival coming up and I will be dancing. Is this okay? Can this re-herniated my disc even though I feel way better and that I am almost healed? The festival is in three weeks, should I wear a back brace If I dance?
Author
Good question John. If you are just swinging to the music that should be fine. The only problem is when you drink or do drugs and dance you may do a lot more and not feel anything until the day after, brace or no brace. Also, it depends on the type of dancing. The basic rule is don’t do a lot of flexions, which is forward bending and you should be fine.
Hope that helps your herniated disc.
Author
Thanks for your question Noah. If you are having less leg weakness and more pain/tightness towards your lower back and less in the hip you are getting better.
Hope that helps your herniated disc.
Dear Dr. Nakamura,
Thanks a lot for your response to my question. I have one more question if you don’t mind.
I used to go hiking (hillwalking) twice a week before I got disk problem (disk protrusion/bulging at L2/L3, L3/L4, L4/L5 and L5/S1 last December). I feel better now and I have just to re-started hiking (in a forest area). Is this Ok? Is hiking Ok for a person who is almost recovered from a disk problem.
I feel a little pain in my lower back when hiking, but the pain goes away after a an hour of rest.
Best wishes,
Afshin
Author
Good question Afshin. Hiking can involve a lot of different things. A day hike. A two-hour hike vs a multi-day hike. The longer the hike the more you have to carry unless you have a porter who will carry your stuff as you are now hurt. Perhaps a friend. A relatively light backpack should be fine for you if it’s for a few hours. I wouldn’t go longer than that at this point.
Hope that helps with your herniated disc.
When can we move from cobra exercices to stabilizing exercices?
Author
Thanks for your question Afshin. You can start stabilising exercises while you are doing the cobra exercises, which is what I have done here in this article.
Hope that helps your herniated disc. If you have any more questions for this downtown Toronto chiropractor I will do my best to answer your questions. This is an opinion and not a recommendation.
Dear dr. Ken, (you are awesome!)
I just came upon this website and there is just so much help here. I’m wondering if you could advise me about my chronic backache. I know if probably find my answer in the depths of all these other questions you’ve answered. But I figured I’ll take my chance and ask you directly. I was diagnosed with osteomalacia many year ago. But at the time I had had only minor aches and pains. I’ve been taking vitamin d on and off. I went to the mountains a yet and a half ago and there I had a nasty fall; also the bus ride to there before that was terribly bumpy. For over a year now since, I have been dealing with a back pain that gets worse with every passing month. My x-ray almost a year ago showed gentle scoliosis and schmorl’s nodes. The multiple doctors (all orthopedics) I’ve been to so far have not yet been very helpful. One implied it’s all in my head. Barely a month ago I got an MRI (a friend’s suggestion) and it showed a central disc bulge at l4-l5 level causing indenting the anterior thecal sac. A disc desiccation and disc height shortening at l4-l5. The meds have ranged from just an nsaid (or with muscle relaxant which makes me sleep all day) or paracetamol ( which isn’t helping at all) and gabapentin (which I really don’t want to take. The pain keeps worsening. Usually just my lower back, but also my pelvis sometimes especially if I walk more than I should, and sometimes my upper back especially with cycling. I was able to bicycle almost everyday and sleep comfortably every night even without medz till two months ago, even though there was enough pain that I chose to quit my job and remain unemployed. Now, I stopped taking my meds for just a week and I have pain 24 hours, especially my upper back. I’m thinking of getting an appointment with a neurosurgeon soonish. Please can you advise?
Author
Thanks for your question Naasha. I don’t have much experience with osteomalacia so I cannot recommend any exercises at this time. You may need more vitamin D. Your medical doctor will know. You should check with your medical doctor to see if it is safe to do exercises with a chiropractor or physiotherapist.
Hope that helps your herniated disc.
Thank you so much Dr Ken. I will go to physiotherapist asap. And perhaps he/she will guide me with this. The last ortho recommended that I take up swimming. I do cycling, it’s been more difficult to motivate myself lately cause of the pain. But with cycling I don’t always have much if any low back pain. But as my best friend just pointed out, there are a whole lot (like really a lot) of bumps on these roads in my country. I dunno swimming yet and it’s expencive for me. Can’t walk for long distances anymore so cycling is/was just about the only exercise I was getting untill I felt my pain aggrevating since recently. Would you suggest I completely stop cycling and take up swimming?
P.s. neurosurgeon said MRI seems fine. Gave me medz and said I should go to physiotherapist for at least 2 weeks then have follow up…
Author
Thanks again for your comment. I don’t have much experience with osteomalacia so I would go with what your orthopedic surgeon has recommended. Good luck.
Thank you very much doctor. As I said before. You are awesome. This site is more helpful in understanding the spine then any I’ve been to so far. Helped me better talk to my doctor’s also.
<3
Author
You are welcome Nassha.
Very helpfull excercise
Author
You are very welcome Umesh.
Dr. Ken, what is the best sleeping position for herniated disc? I sleep on my back.
Author
Thanks for your question PCM. Depends on the type of disc herniation. If you have the type of disc herniation like most people, all you have to do is put a towel or small pillow in the hollow of your lower back, when lying on your back. This is an opinion and not a recommendation.
Hope that helps your herniated disc. If you have any more questions for this downtown Toronto chiropractor I will do my best to answer your questions.