Top 5 Exercises for Herniated Discs (That Actually Help!

A couple engages in gentle exercises on a grassy field, focusing on movements beneficial for herniated discs.

Brought to you by Hopkins Health – Fernandina Beach’s Leader in Non-Surgical Spinal Decompression

If you're struggling with a herniated disc, the right exercises can make a world of difference. These five movements are gentle, safe, and designed to ease pressure on your spine while building the support your body needs.

1. Pelvic Tilts

Strengthens the lower back and core.

How to: Lie on your back with knees bent. Tighten your abdominal muscles to flatten your lower back into the floor. Hold for 5 seconds. Repeat 10–15 times.

2. Cat-Cow Stretch

Improves mobility and relieves stiffness.

How to: On all fours, alternate between arching your back (cat) and dipping it down (cow). Move slowly with your breath.

3. Prone Press-Ups (McKenzie Extension)

Helps relieve disc pressure and radiating leg pain.

How to: Lie on your stomach, hands under shoulders. Gently press your upper body off the floor while keeping hips down. Hold briefly, then return. Repeat 8–10 times.

4. Knees-to-Chest Stretch

Stretches the low back and hips.

How to: On your back, pull one or both knees to your chest and hold for 20–30 seconds. Do 2–3 sets.

5. Bird Dog

Builds core stability to support spinal healing.

How to: On hands and knees, extend your right arm and left leg. Hold 5 seconds, then switch. Do 10 reps per side.

Hopkins Health Tip:

Always move within your comfort zone. If any exercise causes pain, stop immediately. And remember—you don’t have to go through this alone.

Let Hopkins Health Help You Heal.

We specialize in non-surgical spinal decompression and lasting relief for herniated discs, sciatica, stenosis, and more.

Call us today at 904-468-2167 or visit www.hopkinshealthfl.com

Serving Fernandina Beach and surrounding areas.