Slipped Disk: 15 Exercises for to Reduce the Pain

5 Early warning signs of slipped Disk, A herniated disk is commonly known as a slipped disk or bulging disk. Often misinterpreted as plain back pain, it’s a condition that causes piercing pain and mainly afflicts adults. It is primarily driven by long spine exposure to pressure.

Slipped Disk

Here are the main signs of slipped Disk:

  1. Weakness
  2. Numbness and tingling sensation in the body
  3. Limbs pain (arms and legs)
  4. Piercing pain from your behind to the thigh
  5. Pain that worsens while you’re standing and reduces when you’re lying down

The spine comprises 33 bony vertebrae, which are linked together and made operational by the jelly-like disks in between.

An occurrence of herniated or slipped disk results in a rapture that releases the jelly liquid, which attacks the nerves and causes severe pain. Pulling, lifting, bending, and sudden twists and turns are some of the circumstances and activities that could lead to a slipped disk.

There are several things you can do to alleviate the pain:

Herniated or Slipped Disk: Neck Exercises

Neck Extension

Lying back flat on a hard surface, such as a table or bed, place your head at the edge of the character. Lower the heat slowly until it’s completely dropped. Stay in that position for a minute before taking a minute’s rest. Repeat exercise 5-15 times.

Neck Retraction (Chin Tuck)

With your hands placed beside you, lie back flat on the bed. Start moving the chin towards your chest; don’t move the entire head. Stay thus for 5-10 seconds. Do 15-20 repetitions.

Shoulder Retraction

While sitting or standing, press your back against the wall, with your arms set beside you. Then, bend your elbows at 90-degree-angle. Retract the shoulders until the back of your arms starts pushing the wall. Eventually, squeeze the shoulder blades together.

Isometric Hold

Sit straight, relax your shoulder, and then place one hand against your forehead before pressing it into your head. Keep your head still and remain in that posture for 5-15 seconds. Do 15 repetitions of the exercise.

Lateral Bend

Sit straight, relax your shoulders, and tilt your head gradually to one side. Stay thus for 30 seconds before switching sides. Repeat exercise 3-5 times daily.

Scalene Stretch

Sit straight, relax the shoulders, and place one hand on your head’s back. Start tilting your head gradually till your eyes turn to the underarm at a 45-degree-angle. Stay thus for 30 seconds before you relax. Repeat 3-5 times daily.

Neck rotation

Sit straight, relax the shoulders, and turn your head to one side. Don’t turn the entire head. Gradually turn the head to the opposite side. Stay thus for 30 seconds before switching sides. Repeat 3-5 times daily.

Herniated or Slipped Disk: Back Exercises

Face Down

Immediately you wake up, lie on your stomach, tucking the hands beneath you. This elongates the spine and alleviates the pain.

Yoga Sphinx Pose

Lying flat on the stomach, support your body on elbows. Hold this for 1-2 seconds and repeat 6-8 times every few hours.

Yoga Cobras

Lie flat on your stomach, with your hands placed under the shoulders and legs spread wide. Press against the floor to straighten the elbows. Hold this for 1-2 seconds and repeat 6-8 times every two hours.

Standing Extension

Standing straight, place your hands on the hips, with your fingers pointing downwards. Push your hands in while arching the back. Don’t force your lower back to do the exercise. Hold the position for 1-2 seconds and repeat 6-8 times after every 2 hours.

The Cat-Cow

With your hand on the floor, parallel to the shoulders and legs parallel to the hips, arch your back, letting the belly hang freely. Exhale and curve back as much as you can while bending the neck downwards. 

Curl Ups

Turn on your back and completely stretch one leg. Hold the other leg with foot on the ground and bent. Then, place one arm on your back’s curve, with the other supporting the head. Lift your shoulders off the ground while lowering your back down. Do ten repetitions.


Stand up and place a chair behind you. Your knees should be hip-width apart. Lower your behind till you touch the chair. Do three sets of 10 before removing the chair and perform the exercise on your own till you do a 90-degree-angle.

Bird Dog

With your feet and hands on the ground, tighten your core and separate the legs properly. Lift one leg and the opposite arm parallel with your back. Do three sets of 10.

When to consider a medical check-up?

You’re advised to consult a doctor for further treatment if these exercises don’t yield positive results.

Surgery for Slipped Disk

This is the ultimate and most effective solution. It may take very long but offers a considerable success rate in patients with a slipped disk. Nonetheless, surgery should only be done in the most severe cases, determined by the doctor.

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