Herniated discs are also known as a slipped discs. Several people suffer from lower back pain at some point in their life and slipped disc(s) is one of the common causes behind it. A herniated disc is an excruciating condition and is common among middle-aged people. One of the common reasons behind a slipped disc is excessive pressure on the spine. Before diving into some exercises for herniated disc pain relief, let’s learn more about this condition.

A herniated disc occurs when the nucleus (soft tissue inside) slips out through the annulus (the outer portion) of the intervertebral disc. It can occur due to various activities/movements including lifting, bending, pulling, etc. Incorrect postures and poor work/home ergonomics may also contribute to increasing the risk of the slipped disc(s).

Herniated disc pain relief: Neck & Lower back Exercises

A herniated disc can occur anywhere in the spine from the neck to the lower back. But it is most common in the lower back. Various exercises can help in pain relief however, it depends on the location of the herniated/slipped disc.

Herniated disc pain relief exercises for the neck:

As mentioned earlier, slipped disc is also common in the cervical spine (neck). Perform neck stretches following the steps mentioned below:


  • Sit on a chair, upright!
  • Move your chin towards your chest (inwards)
  • Then move your neck back against the headrest.
  • Perform this along with the below-mentioned stretch several times as a pattern.


  • Move your left ear towards your left shoulder, without twisting the neck.
  • Then repeat the same to your right side.
  • Perform this pattern several times.

Herniated disc exercises for lower back:

How to relieve herniated disc pain in the lower back at home? Following are some of the stretches for lower back disc pain relief:

1.      Knee-to-chest exercise:

This particular exercise focuses on the muscles on both sides of the body, stretching them. To perform the stretch, follow the below-mentioned steps:

  • Lie down straight on your back, bend your both knees and keep the heels on the floor.
  • Start by bringing one knee towards your chest gently, grabbing it with your hands.
  • Pull the knee towards you until a slight stretch can be felt in the back.
  • Hold it for 5 seconds and gently release the knee.
  • Repeat the same stretch on the other knee.

2.      Seated chair stretches:

This particular stretch works on the hamstring muscle, supporting the back and core! It reduces the strain on your spine. To perform this stretch, follow the below-mentioned steps:

  • Sit straight on a chair with one leg bent and the other one stretched out straight keeping the heel on the floor.
  • Keep the spine/back straight, and lean forward over the extended leg until the stretch behind/back of the upper thigh can be felt.
  • Hold the posture for about 15-30 seconds
  • Repeat the same on the other leg.
  • Perform this stretch several times on both legs switching them.

Exercises to avoid:

Lifting heavy objects, repetitive activities or sudden pressure can lead to a herniated disc. A person with slipped disc should avoid exercises causing pain, or making it worse. Moreover, if experiencing sciatica, avoid hamstring stretches.

Before practicing any exercises, consult with your healthcare specialist. So that the best exercise regime can be formulated according to your medical condition.

Why KKT?

KKT Technology is based on identifying the root cause of the pain. KKT Orthopedic Spine Center has become a viable, long-term alternative to various surgical procedures and prolonged use of pain medications. Here at KKT, we treat herniated discs along with various other spine-related ailments without surgery. We have 8 operational centers across various metropolitan cities in Pakistan. For booking an appointment, click on the link below.