6 Easy Exercises for Slipped Disc Pain Relief (With Photos)

6 Easy Exercises for Slipped Disc Pain Relief: A slipped disc, usually known as a herniated disc or a bulging disc, causes sciatica or lower back pain. The spinal cord of our is cushioned by some tiny disc that maintains the spinal cord’s flexibility and aids in protecting it from harm and keep it flexible. When the inner layer of the disc cracks or fractures by any accident or injury; this condition is known medically as a slipped disc. Back, neck, hand, and back pain and discomfort are all symptoms of a slipped disc.

Common Causes of Slipped Disc

The cervical and lumbar regions of the spine have slipped discs the most frequently, yet they can occur anywhere in the spine for the following reasons.

  • Excessive or prolonged vertical weight-bearing exercises
  • Long periods spent sitting
  • Lifting and carrying heavy goods
  • improper sitting patterns
  • Age-related bone deterioration

The good news is that by practising a few simple exercises, you may effectively manage all slipped discs or bulging discs at home. These exercises can also be used to treat slipped discs further.

Below are the Exercises for Slipped Disc Pain Relief (With Photos) at Home:


Stretching is a really effective exercise that is easy to do at home. Regular stretching exercises could be very beneficial for this kind of spine problem.

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Stretching can be beneficial in easing the stress on a person’s joints and muscles if they have spinal cord discomfort, upper and lower back pain, or any other type of pain from an accident or slipped disc. The exercise should use all of the major muscles to increase flexibility across your entire body. Because the shoulders, hips, and ankles are the areas most frequently areas that affected by slipped disc issues, you should mainly concentrate on these in training.

  1. Neck stretches

Easy Exercises for Slipped Disc Pain Relief

A slipped disc that is near the neck can be relieved with a neck stretch exercise:

  • Sit up straight in a chair and tilt your chin toward your chest before returning it to rest against the headrest to stretch your neck.
  • Slowly move the right ear toward the right shoulder and the left ear toward the left shoulder.
  • Continue this exercise 8 to 10 times a day.
  1. Stretching by Sitting On a Chair

Easy Exercises for Slipped Disc Pain Relief

This stretching exercise supports your back and core while also easing lower back discomfort.

  • Place one leg out straight and the heel on the floor while sitting erect in a chair.
  • Keep your back straight and lean over the outstretched thigh.
  • After five seconds, hold the position and then gently exhale to return to the upright position—a similar motion on the other leg.
  • Practise this exercise daily five times on each side.
  1. Stretching the Knee to the Chest

Easy Exercises for Slipped Disc Pain Relief

With this exercise, people with slipped disc concerns can stretch their side and back muscles.

  • Lie down on a sturdy, flat surface.
  • Slowly pull one knee to the chest until the back begins to slightly stretch. Use both hands to hold the leg for 5 seconds.
  • Relax, release the knee, and then move on to the opposite knee.
  • Five to ten times on each side, repeat the exercise.


Easy Exercises for Slipped Disc Pain Relief

Squats are another effective exercise for a slipping disc that you can perform anyplace in your home on a flat surface. It reduces discomfort and keeps the body strong.No matter your weight, it provides relief but your legs should be bent in both directions to keep your body flexible. Avoid applying too much pressure, and skip this exercise if the pain is too severe.


Easy Exercises for Slipped Disc Pain Relief

Your spine will be able to relax by doing this workout. Exercises like lunges strengthen other portions of your body while also flexing and easing discomfort in the spine.

  • To perform the lunge exercise, you must first stand straight on the floor with your feet hip-width apart and your hands straight down.
  • Now lift your right leg, walk back, and maintain stability with your left leg.
  • Maintain the right leg’s knee on the floor and create a 90-degree angle at the knee between the right thigh and the right calf.
  • Now bend your left leg at the knees as well, bringing the thigh parallel to the ground and creating a 90-degree angle at the left knee.
  • After that, straighten both of your legs and return to the starting position.
  • Then, do the same thing at least 5 to 10 times.

6. Exercises to Avoid

All the above Stretching exercises are simple to perform, but You must see your physiotherapist before beginning these activities. If there is a lot of pain or discomfort, avoid doing them. Don’t engage in any activities that require quick, abrupt movements, such as running, leaping, lifting weights, or similar activities. It is because they might exacerbate a slipped disc or another back issue.

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