Exercises & stretching
for herniated disc pain

How to do it: This can help calm upper trapezius tension and give your neck a neutral rest position.

• Lie on your back
• Gently nod “yes”, like you’re making a tiny double chin
• Do not lift your head; the motion is small in the upper neck
• Hold 5 seconds, relax
• Repeat 8–12 times, 1–2 sets

Stop if this increases arm pain or tingling. Mild neck muscle work is okay; sharp or spreading nerve symptoms are not.

Part 2 – Nerve-friendly mobility (gentle glides)

These are not big stretches; they are small, rhythmic movements to help the nerve and tissues move better.

Seated sciatic nerve glide (lumbar)

How to do it: Sit tall near the front of a chair and start with your knee bent, ankle relaxed (pointed slightly down):

• Slowly straighten the knee a bit while you bring your toes up
• At the same time, look up slightly
• Bend the knee back and point toes down a little while you look slightly down

That’s 1 rep. Repeat 8–10 times, 1–2 sets, once per day. You should feel mild tension, not a strong burn. If leg pain spikes, reduce the range or stop.

Median nerve glide (for some cervical radiculopathy patterns)

How to do it: Stand or sit tall with your arm by your side, elbow bent, and palm facing you.

• Slowly straighten your elbow and extend the wrist/fingers, like you’re balancing a tray
• At the same time, tilt your head away from that side slightly
• Then, bend the elbow and relax the wrist while you bring the head back to neutral
• Repeat 5–8 times, for 1–2 sets

Again, aim for mild, controllable pulling. Stop if tingling or pain shoots sharply into the hand or worsens.

Part 3 – Trunk and hip strengthening (For lumbar herniated disc)

Once your symptoms are a bit calmer (often after the first 1–3 weeks), start building strength and endurance that protect your spine.

Hooklying abdominal bracing

How to do it: Lie on your back, knees bent

• Gently tighten your lower tummy as if zipping up tight jeans
• Keep breathing and do not tilt the pelvis aggressively
• Hold 5–8 seconds, relax

Repeat 10 times, 2–3 sets. This is your “base” contraction you’ll use in other exercises.

Bridge

How to do it: Lie on your back, knees bent, feet hip-width apart:

• Lightly brace your core
• Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees
• Hold 3–5 seconds, lower slowly
• Repeat 8–12 times, 2–3 sets

If this increases leg pain significantly, reduce the lift height or pause and retry in a few days.

Bird dog (alternating arm and leg)

How to do it: Start on your hands and knees, spine neutral:

• Gently brace your core
• Extend one leg back (toes on floor at first), then lift a few inches if tolerated
• Optionally add the opposite arm reaching forward
• Hold 3–5 seconds, return
• Alternate sides
• Repeat 6–8 times per side, 1–2 sets

Focus on quiet, controlled movement without big rocking or twisting.

Part 4 – Trunk and hip strengthening (for cervical herniated disc)

For cervical herniated disc, these exercises focus on easing neck and arm symptoms while improving control and support around the neck and shoulders.

Scapular retraction (shoulder blade squeezes)

How to do it: start from a comfortable sit or stand tall:

• Gently draw your shoulder blades back and down, like sliding them into your back pockets
• Hold 5 seconds, relax
• Repeat 10–15 times, 2–3 sets

You should feel work around the mid-back, not shrugging in the upper traps.

Wall angels (modified)

How to do it: stand with your back against a wall, feet slightly forward:

• Gently tuck your chin (small double chin)
• Place arms on the wall in a “goalpost” position if comfortable
• Slowly slide your arms up and down a short distance without pain
• Repeat 8–10 times, 1–2 sets

Keep the motion small and pain-free or only mildly uncomfortable.

Part 5 – Walking and general conditioning

Nerves and discs like movement and blood flow.

• Aim for short, frequent walks (even 5–10 minutes) once or twice per day at first
• Gradually increase time or distance every few days as tolerated
• Treadmill, cycling, or elliptical can be good options if walking is tough, as long as your leg/arm pain does not spike

If you notice pain consistently worsening during or after cardio, trim back the duration or intensity and progress more slowly.

Sample 7-day starter plan (lumbar version)

You can adjust based on what your clinician recommends.³⁴

Days 1–31–2x/day:

• Supported prone lying or prone on elbows (if extension-friendly)⁵
• Pelvic tilts: 10–15 reps³⁴
• Gentle seated sciatic glides: 8–10 reps⁶
• Walking: 5–10 minutes, once daily, at easy pace³

Days 4–71–2x/day:

• Prone on elbows or gentle press-ups (if tolerated): 6–10 reps⁵
• Abdominal bracing: 10 reps, 2 sets³⁴
• Bridges: 8–10 reps, 2 sets³⁴
• Bird dog: 6–8 per side, 1–2 sets⁹
• Seated sciatic glides: 8–10 reps (if still helpful and comfortable)⁶
• Walking: 10–15 minutes, once or twice daily as tolerated³

For cervical symptoms, slot in the neck-focused exercises (chin nods, scapular retraction, median nerve glides) instead of the lumbar-only moves.⁷

When to progress and when to pull back

Progress when:

• Leg or arm pain is decreasing or moving closer to the spine⁵
• You can do current exercises with 0–3/10 discomfort and no next-day spike³⁴
• You feel stronger or more confident in daily movement³⁴

Progress by:

• Adding a few reps or an extra set³⁴
• Making movements slightly larger or slower and more controlled³⁴
• Increasing walking time by 2–5 minutes every few days³

Pull back and get advice if:

• Pain in the leg or arm suddenly gets much worse or travels further down¹²⁵
• You notice new or worsening weakness (foot slapping, grip failing, etc.)¹²

How Sword supports your recovery

Clinical Insight

Clinical guidelines consistently recommend exercise-based care and staying active as first-line treatment for herniated disc and radiculopathy, as long as serious warning signs are not present.⁴⁸ Prolonged bed rest is discouraged because it can slow recovery and increase stiffness and weakness.³⁴

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