A lot of people with herniated disc pain, especially in the lower back, find that hamstring stretches help. The hamstrings support the back and the core, most importantly the lumbar spine. If you’re adequately stretching your hamstrings, standing or sitting upright for long periods of time will be less painful. The tension will be gone, and movement will become comfortable. 

Yoga is fairly gentle and it’s easy for anyone at any level of fitness to participate. Yoga won’t get you buff, but it will keep you supple and limber. Many yoga poses are excellent for the back. As long as your yoga instructor knows you have back pain (or the resources you’re using are specifically aimed at back pain), you’ll find plenty of valuable ways to participate in tension relieving yoga. 

Pilates is a wonderful way to strengthen the whole body and it is suited to all levels of fitness, from beginners to those who exercise frequently. That’s why so many physiotherapists recommend it. When you have a herniated disc, back strength is all the more important. It’s sometimes difficult to hold yourself upright, and working on the muscles of your core and your back are an effective way to make it feel natural and intuitive to maintain that proper posture. 

Herniated or bulging disc pain is made worse with pressure. A lot of people who experience this kind of pain will turn to spinal decompression for relief. Stretching out the spine by hanging from a pull-up bar, doing pull-ups, or using an inversion table can provide temporary relief. You’ll need to alternate your spinal decompression exercises with strength building exercises to maximise your results. 

Chest raises help strengthen the core, building the muscles that surround your trunk and your herniated disc. You don’t really need much to do a chest raise. All you do is lay on the floor on your stomach with your hands directly beneath your shoulders, and push your chest off the floor with your weight on your elbows. It may be hard at first but it gets easier with time. 

Seated inversion is an improvement over the inversion table. It’s a little more functional and practical to use while still relieving the pressure on the spine. An inversion chair allows you to manage slight tilts, as miniscule as 15%, that will provide the relief you need. The relief of this pressure allows bulging or herniated discs to move a little closer to where they were supposed to be.

 People with chronic pain find that exercising in water makes the process a lot more bearable. You float in water and feel weightless, which helps to reduce the sensation of the pain. The pressure on your herniated disc won’t be as intense, and the effort you expend exercising is still worthwhile. The water supports you while you’re supporting yourself. 

Your doctor likely gave you tips about how to handle your herniated disc. As long as you’re following orders, pitch a few exercise ideas to your doctor. You’ll be able to come together to decide on a workout that’s best for you.