Where to Start With Slipped Disc Exercises

Did you know that around 2% of the United States population suffers from slipped or herniated discs?

Moving the wrong way can cause pain, but if you have a lot of discomfort in your lower back or neck, you may need help.

If you want to work on strengthening your back once you’ve seen a doctor, there are a few stretches you’ll want to try.

Read further if you want to discover the best slipped disc exercises that can get you moving again!


One of the most beneficial slipped disc exercises you can try is swimming.

Keep in mind that if you have a herniated disc, it’s not the time to be going down slides or cannon-balling into the water. Gentle strokes and slow movements in the water can help you work muscles without much resistance. The water will provide just enough of a challenge without stressing your spine.

If swimming is too painful, you can start by standing in the water to loosen up. The water can help you prepare muscles and ligaments without becoming too exhausting.

Chin Tucks

If your herniated disc is in your upper back or stretching up toward your neck, you can benefit from chin tucks.

You can start this exercise by sitting in a chair with both feet flat on the ground. You can also stand, but you must be aligned and relaxed. It helps to roll both shoulders back a few times to get your body relaxed.

While looking straight ahead, you want to slide your chin and head back, then, slowly push your chin towards your chest. Chin tucks can relieve neck and back pain by increasing strength, function, and flexibility.


Lower back pain can bring you to a stop and even bring some people to the ground.

If you want to prevent serious injuries, you should practice knee-to-chest exercises. In bed or on a flat surface, lie on your back. You will slowly bring one knee toward your chest. You can use your hands to pull and stretch, but don’t continue if you get uncomfortable.

If you start experiencing sharp pain during the stretch, contact your back pain doctor for guidance. Sometimes, the pain and discomfort can be signs of healing while other times they can signify larger problems.

Move slowly and try not to make sudden movements if you’re in pain. Exerting your body quickly can make the slipped disc more severe.

Stretch Into These Slipped Disc Exercises

There’s nothing worse than getting a herniated disc and having limited mobility.

These slipped disc exercises can help you get back on your feet without having to stress about discomfort. When you have lumbar issues, it can affect your legs, arms, and neck. Long-term strains and slipped discs can lead to more severe issues if they go untreated.

After your doctor has approved you for working on exercises you can start reclaiming your strength and flexibility.

Make sure you read our blog for more information about back problems and how to regain your strength!

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