Gentle Back Exercises for Lower Back Pain & Herniated Discs

Written by Stacey Mullis, OTR/L, ATP, NPI-CPS | Feb 17, 2025 4:22:14 PM

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.

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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.

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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