A herniated disc—also known as a “slipped” or “bulging” disc—is one of the most common causes of back pain and reduced mobility in adults. While the condition can be painful, the right exercises and physical therapy can restore function, alleviate symptoms, and prevent recurrence.
At Cawley Physical Therapy & Rehab, our licensed clinicians specialize in evidence-based treatment for spinal conditions, helping patients across Scranton, Wilkes-Barre, and surrounding Northeast Pennsylvania (NEPA) communities—including Trucksville, Pittston, Kingston, Nanticoke, Mountain Top, Factoryville, and Carbondale—recover safely and effectively.
What Is a Herniated Disc?
Between each vertebra in your spine lies a soft, gel-like cushion called an intervertebral disc. These discs act as shock absorbers and help maintain spinal flexibility.
A herniated disc occurs when the inner gel (nucleus pulposus) pushes through a tear in the disc’s outer layer (annulus fibrosus). This displacement can irritate nearby nerves, resulting in pain, numbness, tingling, or weakness—particularly in the lower back (lumbar spine) or neck (cervical spine).
Common causes include:
- Improper lifting technique
- Repetitive strain or poor posture
- Age-related degeneration
- Sudden trauma or twisting movements
Common Symptoms of a Herniated Disc
Symptoms vary depending on the disc’s location and severity, but most patients experience:
- Localized or radiating back pain
- Numbness or tingling in the legs (sciatica)
- Muscle weakness
- Difficulty bending, sitting, or walking
- Increased pain when coughing, sneezing, or sitting
If you have these symptoms, a comprehensive evaluation by a physical therapist can help determine the underlying cause and appropriate treatment plan.
Why Exercise Matters for Herniated Disc Recovery
While rest may help reduce acute pain, movement and exercise are critical for long-term healing. Targeted exercises:
- Strengthen the spinal support muscles
- Reduce pressure on the affected disc
- Improve posture and spinal alignment
- Enhance blood flow and nutrient delivery for disc repair
- Prevent future injuries
At Cawley Physical Therapy, we design customized exercise programs based on the type and location of your disc injury to ensure safe, progressive recovery.
Best Exercises for a Herniated Disc
Always consult with a licensed physical therapist before starting any exercise program, especially after a spinal injury.
Below are clinically approved, safe movements that help relieve pain and promote healing.
1. Pelvic Tilt
Target Area: Lower back and core
Purpose: Strengthens the abdominal and lumbar muscles to support spinal alignment.
How to perform:
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and gently press your lower back into the floor.
- Hold for 5 seconds, then relax.
- Repeat 10–15 times.
2. Cat-Cow Stretch
Target Area: Entire spine
Purpose: Increases spinal flexibility and reduces stiffness.
How to perform:
- Begin on hands and knees (tabletop position).
- Inhale as you arch your back upward (Cat pose).
- Exhale as you lower your belly and lift your head (Cow pose).
- Repeat 10–15 times, focusing on controlled breathing.
3. Prone Press-Up (McKenzie Extension)
Target Area: Lumbar spine
Purpose: Centralizes disc material and reduces pressure on nerves (especially for lower back herniations).
How to perform:
- Lie face-down with forearms flat and elbows beneath shoulders.
- Gently press your upper body up while keeping hips on the floor.
- Hold for 5 seconds, then slowly lower.
- Repeat 10–12 times.
4. Knee-to-Chest Stretch
Target Area: Lumbar spine
Purpose: Relieves lower back tension and improves flexibility.
How to perform:
- Lie on your back with knees bent.
- Bring one knee to your chest, keeping the other leg flat.
- Hold for 15–30 seconds, then switch sides.
- Repeat 2–3 times per side.
5. Bridge Exercise
Target Area: Glutes, hamstrings, and lower back
Purpose: Builds core and hip strength to stabilize the spine.
How to perform:
- Lie on your back with knees bent and feet hip-width apart.
- Tighten your core and lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 5–10 seconds.
- Slowly lower down and repeat 10–15 times.
6. Bird-Dog Exercise
Target Area: Core and spinal stabilizers
Purpose: Promotes balance and spinal control.
How to perform:
- Begin on hands and knees.
- Extend your right arm and left leg simultaneously, keeping your spine neutral.
- Hold for 5 seconds, then return to start.
- Switch sides and repeat 10–12 times per side.
7. Standing Back Extension
Target Area: Lower back
Purpose: Reduces forward-flexion stress and encourages healthy spinal curvature.
How to perform:
- Stand upright with hands on hips.
- Gently lean backward, arching your lower back slightly.
- Hold for 3–5 seconds, then return upright.
- Repeat 8–10 times daily.
Exercises to Avoid with a Herniated Disc
Not all exercises are safe during recovery. Avoid movements that increase spinal flexion or compression, such as:
- Sit-ups or crunches
- Leg lifts
- Toe touches
- Heavy weightlifting or twisting motions
- High-impact activities (running, jumping)
Your Cawley PT therapist will customize a plan that fits your condition and gradually reintroduces activities safely.
Role of Physical Therapy in Herniated Disc Recovery
At Cawley Physical Therapy & Rehab, we use a combination of manual therapy, therapeutic exercise, and patient education to help you achieve lasting relief.
Our approach includes:
- Manual therapy for soft tissue and joint mobilization
- McKenzie and directional preference therapy to reposition the disc
- Core stabilization training to prevent recurrence
- Posture correction and ergonomic education
- Heat, ice, and electrical stimulation to reduce pain and inflammation
With locations across Northeast Pennsylvania, patients from Scranton, Wilkes-Barre, and beyond receive one-on-one care from licensed experts who understand spinal rehabilitation.
Start Your Recovery Today
If you’re struggling with herniated disc pain, don’t wait. Early intervention can dramatically improve your outcome. Schedule your free consultation with Cawley Physical Therapy & Rehab and take your first step toward pain-free living.
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Preventing Future Disc Problems
Maintaining spinal health requires ongoing effort. To reduce recurrence:
- Maintain good posture—especially when sitting for long periods.
- Exercise regularly with core-strengthening and flexibility training.
- Lift properly, using your legs rather than your back.
- Stay hydrated and maintain a healthy weight.
- Avoid prolonged inactivity—movement keeps discs nourished and strong.
Cawley PT therapists provide personalized home programs to keep your spine resilient and mobile.
When to Seek Professional Help
Contact a physical therapist if you experience:
- Persistent or worsening back pain
- Numbness or tingling in your legs
- Weakness or difficulty walking
- Pain lasting longer than one week despite rest
Ignoring these symptoms can lead to chronic pain or nerve damage. Early evaluation and treatment are key to full recovery.
Why Choose Cawley Physical Therapy & Rehab?
Cawley Physical Therapy is locally owned, patient-focused, and evidence-based, serving Northeast PA for over 20 years. Our dedicated team provides:
- Personalized one-on-one care
- State-of-the-art rehabilitation techniques
- Proven results for back and spine conditions
With convenient locations in Wilkes-Barre, Scranton, Trucksville, Pittston, Kingston, Nanticoke, Mountain Top, Factoryville, and Carbondale, high-quality care is always close to home.
Frequently Asked Questions (FAQ)
1. Can exercise really help a herniated disc heal?
Yes. Controlled movement strengthens supporting muscles, reduces pressure on the disc, and promotes healing. Under professional supervision, exercise is one of the most effective treatments available.
2. Which exercises are best for a lumbar herniated disc?
Exercises focusing on core stability and spinal extension—like McKenzie press-ups, pelvic tilts, and bridges—are most beneficial.
3. How soon after diagnosis can I start exercising?
Once cleared by your physician or physical therapist, you can begin gentle mobility and extension exercises—often within days of diagnosis.
4. Can I prevent future herniated discs?
Absolutely. Regular exercise, proper posture, and correct lifting techniques significantly reduce recurrence risk.
5. When should I see a physical therapist for a herniated disc?
If you have persistent back pain, leg weakness, or sciatica symptoms lasting longer than one week, it’s time to consult Cawley Physical Therapy & Rehab.