Core rehab moves — ankle pumps, straight-leg raises, bridges — to ease disc pain and build support.
Exercises for chronic-phase disc herniation
Why does a “disc” problem sometimes cause leg pain rather than back pain? These can be signs of lumbar disc herniation:
Sudden severe back pain when bending, without obvious injury
Pain or leg discomfort after sitting a while
Back pain worsened by coughing or sneezing
Tingling down the buttock, back of thigh, calf or foot
Weakness in the legs
Targeted exercise restores the strength of the core and back muscles, stabilising the lumbar spine and reducing pain and restriction.
⚠️ In an acute flare, rest is the priority. Do the moves below in the chronic phase, within a pain-free range; stop immediately if leg pain radiates.
Five key rehab moves
Ankle pumps: lying or seated, slowly pull the toes toward you (dorsiflex), hold 5 seconds; then point the toes (plantarflex), hold 5 seconds. Improves circulation, gently glides the nerve root, eases numbness. 10–15 reps, several sets daily.
Straight-leg raise: lying down, one leg straight, slowly raise it 15–30 cm (only as far as no back or radiating leg pain), hold 5 seconds, lower slowly. Keep the back pressed to the floor. 5–10 reps per leg.
Bridge: lying with knees bent, feet flat hip-width apart, brace the abdomen and lift the hips using the glutes (not the back) so shoulder–hip–knee form a line; hold 3–5 seconds at the top, lower vertebra by vertebra. 10–15 reps.
Knee-to-chest: start with one knee. Lying down, draw one knee gently to the chest, hold 15–30 seconds, back pressed down. Pain-free is the rule.
Dead hang: stand under a sturdy bar, grip it, relax the shoulders and let the body hang (knees slightly bent), 10–30 seconds. Gentle gravity traction eases pressure on the nerve. Lower down gently — never jerk or swing.
Consistent exercise, with good posture and treatment, helps restore lumbar function and reduce recurrence.
Wondering if this treatment suits you? Get in touch to enquire.
