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3 Standing or Seated Herniated Disc Exercises | Stem Cell, PRP, Acupuncture in Queens & Long Island, New York

3 Standing or Seated Herniated Disc Exercises
3 Standing or Seated Herniated Disc Exercises


Exercises that help ease lumbar herniated disc pain can be difficult to find especially if you’re looking for ones you don’t have to perform lying on the floor.

If you find it more comfortable to stand up or sit in a chair while you exercise, here are 3 beginner-level exercises you can try. Check with your doctor for his or her recommendations first.

Waiter’s Bow

The waiter’s bow is a standing exercise that strengthens the muscles in your buttocks, which makes things easier on your lower back. For support, you can do this exercise with your hands placed on a tall bed or stool in front of you.

  • Stand upright.
  • Gently bend at the hips, maintaining the natural curve in your lower back without rounding your upper back.
  • Bend forward as much as comfort allows.
  • Return to a standing position by squeezing your buttocks and slowly driving your hips forward, like a hinge, rather than arching your back and lifting your torso.

Because you bend with your hips and not your lower back, this exercise is gentle on your body.

Seated Hamstring Stretch

A common approach to stretching your hamstrings is to lie down or stand and reach for your toes, but that position can aggravate a disc herniation. Instead, try stretching your hamstrings while comfortably seated in a chair:

  • Sit in a chair with both feet flat on the floor.
  • Extend 1 leg straight out in front of you so the heel is in contact with the floor.
  • Slowly lean forward, keeping your shoulders upright, until you feel a stretch behind your thigh.
  • Hold this stretch for 15 to 30 seconds or very lightly rock in and out of the stretch if a prolonged hold irritates your nerve.

This exercise is an easy way to stay seated while you loosen your tight hamstrings, which may help ease pain from a lumbar herniated disc.

Standing Backbend

The standing backbend is similar to a prone extension exercise that people typically perform lying on the ground, which helps strengthen your lower back muscles. Here’s how to do it:

  • Stand straight up and place your hands on your lower back right above your buttocks.
  • Gently drive your hips forward and arch backward.
  • Keep your thighs and buttocks tight and engaged.
  • Hold this position for 1 second and then slowly return to the original position.

For extra support, you may want to try this stretch using a wall:

  • Stand and face a wall. Place your hands against the wall at the hip level.
  • Gently shift your hips toward the wall, keeping your shoulders in place.
  • Keep your thighs and buttocks tight and engaged.
  • Hold this position for 1 second and then slowly return to the original position.

If you have lumbar herniated disc pain, try these 3 easy exercises so you can improve flexibility, build strength, and find relief—without the hassle of getting on the floor and getting back up again.

Precision Pain Care and Rehabilitation has two convenient locations in Richmond Hill – Queens and New Hyde Park – Long Island. Call the Richmond Hill office at (718) 215-1888, or (516) 419-4480 for Long Island office, to arrange an appointment with our Interventional Pain Management Specialist, Dr. Jeffrey Chacko.

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