Gentle Back Exercises for Lower Back Pain & Herniated Discs

Adding a cushion to your office or gaming chair might cause more problems than it solves. As a therapist and posture specialist, I understand the appeal of adding a cushion to your office or gaming chair. After all, who doesn’t want a little extra comfort when they’re spending hours sitting at a desk or gaming? But while it may feel good in the short term, adding a cushion can often do more harm than good.

ANTHROS BLOG

XX XX, 2025

Gentle Back Exercises for Lower Back Pain & Herniated Discs

Lower back pain from a herniated disc can be a real challenge. Whether it’s a sharp twinge or a persistent ache, it can make everything from sitting to standing feel like a chore.

The good news? Targeted exercises can help you find relief, improve your posture, and strengthen your back to prevent future discomfort.

Let’s dive into some gentle, effective exercises and explore why muscle balance and posture are your best friends in daily life.

Why Muscle Balance and Posture Matter

Your spine is like the foundation of a house. If it’s not supported well, everything else starts to feel off.

Muscle imbalances—when one side of your body is stronger or tighter than the other—can put unnecessary pressure on your lower back.

Over time, this can exacerbate herniated disc pain or even lead to new issues.

A bulging disc happens when the outer layer of the disc weakens, causing it to bulge outward.

Think of it like a balloon that’s been squeezed—the shape changes, but it hasn’t popped.

In most cases, the disc’s inner gel remains contained within the outer layer.

Exercises to Relieve Lower Back Pain Disc Herniation

Before starting any exercise routine, it’s important to consult your healthcare provider or physical therapist to ensure the movements are safe for your specific condition. Here are some gentle exercises that can help relieve pain and improve your spinal health:

1. Pelvic Tilts

This simple exercise helps strengthen your core and release tension in your lower back.

Lie on your back with your knees bent and feet flat on the floor.
Gently flatten your back against the floor by tilting your pelvis upward.
Hold for 5 seconds, then relax.
Repeat 10-15 times.

2. Cat-Cow Stretch

This yoga-inspired movement promotes flexibility and eases stiffness in the spine.

Start on all fours with your hands under your shoulders and knees under your hips.
Inhale, arch your back, and lift your head and tailbone toward the ceiling (Cow Pose).
Exhale, round your back, and tuck your chin to your chest (Cat Pose).
Alternate slowly for 1-2 minutes.

3. Child’s Pose

A restorative stretch that gently elongates your lower back.

Kneel on the floor, sit back on your heels, and stretch your arms forward.
Lower your chest toward the ground.
Hold for 20-30 seconds, breathing deeply.
Repeat 2-3 times.

4. Bridges

Strengthening your glutes and core takes pressure off your lower back.

Lie on your back with your knees bent and feet flat.
Lift your hips toward the ceiling while keeping your shoulders on the floor.
Hold for 5-10 seconds, then lower slowly.
Repeat 10-12 times.

5. Bird-Dog

This exercise builds core stability and improves balance.

Start on all fours.
Extend your right arm and left leg simultaneously, keeping your back straight.
Hold for a few seconds, then return to the starting position.
Alternate sides and repeat 10-12 times per side.

Everyday Tips for Better Posture and Muscle Balance

In addition to these exercises, making small adjustments to your daily habits can make a big difference:

When Sitting: Use a chair that supports your pelvis in neutral. This will align your spine and reduce disc pressure. This alignment will ultimately help with pain and promote blood flow to the area of the herniated disc for healing.
When Standing: Distribute your weight evenly on both feet. Avoid locking your knees or leaning to one side.
When Lifting: Bend at your knees, not your waist, and hold objects close to your body.
When Sleeping: Use a supportive mattress and consider sleeping on your side with a pillow between your knees to align your spine.

Dealing with lower back pain from a herniated disc can feel overwhelming, but small steps can lead to big improvements. Gentle exercises, mindful posture, and muscle balance are your allies in the journey to relief.

Remember, consistency is key. Start slow, listen to your body, and celebrate progress—no matter how small.

Here’s to a stronger, pain-free back and a more comfortable you!

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