*Some links within this post are affiliate links. This means if you purchase something, I may get a small commission at no cost to you. I would not link to something I don't recommend to my clients. Check out our privacy policy for more information.
If you’ve got back pain from bulging discs or disc herniations, you know the drill: sitting hurts, bending hurts, coughing hurts… basically existing hurts. Not fun.
I’m Dr. Shawn, Your PT Guy, and I want to help you get your life back. Today, I’m walking (not limping!) you through five exercises for bulging discs and herniations that I teach my own patients. These moves can reduce pain, improve function, and help you feel like yourself again.
Picture your spinal disc like a jelly donut. Delicious, right? Until it starts leaking jelly where it doesn’t belong.
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.
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.
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.
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.
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.
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.
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.
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.
Bulging discs and herniations don’t have to define your life. With the right exercises, you can calm down that cranky jelly donut, get moving again, and reduce your risk of falls.
Stay moving,
Dr. Shawn, Your PT Guy
If You’ve Ever Broken a Rib…You already know the struggle. Breathing hurts. Coughing? Even worse. Sneezing? Forget it—you’d rather just stop existing for 5 seconds.Sometimes it happens from a fall. Sometimes it’s a sports injury. And sometimes, like in my house, it’s when your son or daughter (or when my wife was a kid, her
Read MoreFresh Out of Surgery? Let’s Get You WalkingYou just had a knee replacement (or hip replacement). It hurts. It’s stiff. But you want your life back, and one of the first steps (pun intended) is learning how to walk again—the right way.I’m Dr. Shawn, Your PT Guy, and I help people move better and stay
Read More