A slipped or herniated disc occurs when the soft inner material of a spinal disc pushes through its tougher outer layer, often causing back pain, sciatica, numbness, or tingling. Guided exercises can reduce pain, improve mobility, and speed recovery but always consult an orthopedic specialist in Indore before starting. If you experience sharp or worsening pain, stop immediately and seek medical advice.
Warm-Up & Safety Checklist
Before you begin any routine:
- Consult an orthopedic doctor: Ensure imaging and diagnosis are complete.
- Pain red flags: Sharp, shooting pain into legs, bladder or bowel changes require immediate medical attention.
- Frequency & reps: Aim for 1–2 sessions daily, 8–12 reps per exercise, 1–2 sets.
- Breathing: Exhale during the effort phase and inhale while relaxing.
- Equipment: Yoga mat, strap, towel.
Gentle Mobility Exercises
Pelvic Tilts
- Lie on your back with knees bent.
- Tighten your abs and flatten your lower back into the floor.
- Hold 5 seconds, release.
Knee-to-Chest (Single & Double)
- Single: Hug one knee toward your chest, hold 15–20 seconds.
- Double: Both knees together, hold 15–20 seconds.
- Stop if pain radiates beyond the low back.
Cat–Camel
- On hands and knees, arch your back (cat), then dip it (camel).
- Move smoothly, 8–10 repetitions.
- Keep movements pain-free; reduce range if needed.
Core & Back Strengthening
McGill Big Three
Developed by spine expert Dr. Stuart McGill, these exercises build core stability without excessive lumbar load.
Modified Curl-Up
- Lie on your back with one knee bent and hands under your lower back.
- Gently lift only your shoulders. Hold 5 seconds, lower.
Side Plank on Knees
- Lie on your side, support your upper body on your forearm, knees bent.
- Lift hips, forming a straight line from shoulders to knees. Hold 10–15 seconds.
Bird Dog
- On hands and knees, extend the opposite arm and leg straight.
- Keep spine neutral, hold 5 seconds, switch sides.
Use regressions: reduce hold times or range if you feel strain in the lower back.
Glute Bridge
- Lie on your back, knees bent, feet hip-width apart.
- Squeeze glutes and lift hips until knees–hips–shoulders align.
- Hold 3–5 seconds, lower.
This unloads the lumbar spine and strengthens the buttocks.
Sciatica-Friendly Stretches
Hamstring Stretch with Strap
- Lie on your back, loop a strap around one foot.
- Keeping the knee straight, gently pull the leg toward you until you feel a stretch.
- Hold 20–30 seconds; repeat 2–3 times.
Piriformis Stretch
- Lie on your back, cross one ankle over the opposite knee.
- Pull the uncrossed leg toward your chest.
- Hold 20–30 seconds.
Dos: Keep spine neutral. Don’ts: Don’t force beyond comfort.
Daily Habits That Speed Recovery
- Posture tips: Sit with hips and knees at 90°, feet flat.
- Micro-breaks: Stand and stretch every 30 minutes.
- Heat/Ice: Apply ice for 15 minutes after exercise; heat pads for chronic stiffness.
- Sleep positions: On your side with a pillow between knees or on your back with a lumbar roll.
- Lumbar roll: Use when sitting long—wrap a small towel behind your lower back.
When to See an Orthopedic Specialist in Indore?
If you experience any of the following, consult Dr. Tarkit Modi, Orthopedic Specialist in Indore, right away:
- Severe leg weakness or numbness
- Loss of bladder or bowel control
- Unrelenting, worsening pain
At our clinic, we offer thorough evaluation, MRI imaging, and personalized physiotherapy for slipped disc patients. Book an Appointment with our expert team for diagnosis and guided rehab, ensuring you recover safely and effectively.
FAQs
Can a slip disc heal with exercise?
Yes. Guided slip disc exercises can reduce pain and improve mobility, though healing times vary by severity.
Which exercises should I avoid with a herniated disc?
Avoid heavy lifting, deep forward bends, and high-impact activities that aggravate your pain.
Is walking good for slip disc recovery?
Gentle walking encourages blood flow and helps maintain mobility, but keep it pain-free.
How many times a day should I do these exercises?
Aim for 1–2 sessions daily with 8–12 repetitions, stopping if pain increases.
Are McGill exercises safe for sciatica?
Yes, McGill Big Three are designed for core stability and are generally safe for sciatica when performed correctly.
When should I stop exercising and see a doctor?
Stop immediately if you have sharp leg pain, numbness, weakness, or bowel/bladder changes.
Do I need physiotherapy or can I do this at home?
Home exercises help, but physiotherapy guided by an expert ensures correct form and progression.
How long does recovery usually take?
Mild cases can improve in 4–6 weeks; more severe disc herniations may require 3–6 months of rehab.