5 Simple Exercises for Bulging Discs and Disc Herniations That Actually Help

Back Pain Got You Down? Let’s Fix That.

And if you’re serious about preventing falls (because pain + balance = disaster), check out my free Fall Proof Webinar. You’ll find the link throughout this post!

What’s Really Going On With Your Back?

Picture your spinal disc like a jelly donut. Delicious, right? Until it starts leaking jelly where it doesn’t belong.

• A bulging disc is like the donut squishing out.
• A herniation is when the “jelly” leaks into the spinal canal and presses on a nerve.

Either way, when you bend forward, things get worse. When you extend (lean back), you give that jelly a chance to move back where it belongs. That’s the principle behind the exercises below.

Exercise 1: Laying on Your Stomach (Prone Lying)

Start simple. Just lie flat on your stomach for 1–2 minutes. This gently encourages your spine to extend and reduces pressure on the nerve.

Think of it as “spa day for your back,” minus the cucumber water.

Exercise 2: Prone Press-Ups

Once you can lie flat, move up to elbows or even locked arms. Keep your hips glued to the bed or mat—no cheating! Aim for 10 slow reps.

This looks like a push-up… if a push-up decided to retire early.

Exercise 3: Prone Hip Extensions

Still face down. Lift one straight leg up and lower it slowly. Alternate sides, 10 reps each.

The key: keep your pelvis flat on the surface. No wiggly worm moves.

Exercise 4: Lateral Shift Correction

If your pain is mostly on one side, you may notice yourself leaning away. That’s your body’s way of saying, “Help me!”

Stand with the shoulder of your good side against the wall, arm out. Slowly shift your hips toward the wall until your spine realigns. This one’s a game-changer for people walking around like the Leaning Tower of Pisa.

Exercise 5: Standing Back Extensions

My personal favorite because you can do it anywhere—in the kitchen, at work, even in line at Costco.

Hands on your hips, thumbs pressing in, gently lean backward. Do 10 reps, adjusting slightly left or right if that feels better.

Pro tip: stand in front of a chair or other surface for safety, just in case.

Why These Exercises Matter

• They target the actual mechanics of bulging discs and herniations.
  
• They reduce pain by easing pressure off the nerves.
  
• They’re safe, simple, and don’t require fancy equipment.
  

And remember—if your back pain makes walking tricky, you’re at greater risk for falls. That’s why I always say: pain relief and fall prevention go hand in hand.

Grab my Fall Proof Webinar to learn the strategies I teach patients to move with confidence and avoid falls.

FAQs About Bulging Discs and Herniations

Q: How often should I do these exercises?
A: Start with once a day, 10 reps per exercise. Listen to your body—if it feels good, you can repeat 2–3 times a day.

Q: Can these exercises replace medical treatment?
A: No—these are general tips, not medical advice. Always check with your doctor or PT if your pain is severe or worsening.

Q: How long until I feel relief?
A: Some people feel better immediately, others take weeks. Consistency is key!

Q: How else can I reduce fall risk?
A: Excellent question. I already talked about the Fall Proof webinar, but if you're interested in specific ways to reduce fall risk at home, my book, Don't Fall reveals 101 ways to reduce your fall risk at home.

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