Lie on your back and gently pull one knee toward your chest, hold, then alternate sides. Decompresses the lumbar vertebrae and reduces nerve root tension associated with disc herniation.

Modification: Keep one foot flat on the floor if pulling both knees increases leg pain or discomfort.

On hands and knees, alternate between arching and rounding the spine in a slow, controlled rhythm. Restores segmental lumbar mobility and improves fluid circulation in the affected disc.

Modification: Perform seated in a chair if kneeling is uncomfortable or increases symptoms.

Kneel and fold your torso forward with arms extended, forehead resting on the mat. Gently lengthens the lumbar erector spinae and latissimus dorsi, reducing muscle spasm and nerve tension.

Modification: Place a pillow between your thighs and calves if sitting back on your heels is uncomfortable.

Cross one ankle over the opposite knee and gently pull toward your chest, then alternate. Releases piriformis tightness that compresses the sciatic nerve — a common contributor to disc herniation symptoms.

Modification: Keep both feet flat and cross the ankle over the knee without pulling if hip flexibility is limited.

Lie on your back with arms up and knees at 90°. Slowly extend the opposite arm and leg simultaneously while pressing your lower back into the mat. Trains deep core coordination essential for disc herniation recovery.

Modification: Lower one limb at a time rather than opposite pairs until core control improves.

From hands and knees, extend the right arm and left leg simultaneously and hold, then alternate. A McGill-validated exercise for deep lumbar multifidus and glute maximus activation with minimal spinal load.

Modification: Start with arm-only or leg-only extension before combining both limbs simultaneously.

Lie on your back with knees bent, press through your heels and raise your hips until your body forms a straight line from knees to shoulders. Strengthens the glutes to offload lumbar extensors and stabilize the pelvis.

Modification: Reduce range of motion if you feel pinching in the lower back at the top of the movement.

Lie on your back with knees bent and gently press your lower back flat into the mat using your abdominals. Teaches lumbar neutral position awareness — the foundation for all core rehabilitation.

Modification: Safe for even the most acute presentations — typically the first exercise prescribed after disc herniation.

Lie on your back and slowly slide one heel down the mat until nearly straight, keeping the lower back pressed in throughout. Challenges lumbar stability with hip flexor activation at low spinal load.

Modification: Only slide to the point where you can keep your lower back pressed into the mat — stop before any arch develops.

Stand feet hip-width apart and hinge forward at the hips with a completely flat back to about 45°, then drive hips forward to return upright. Teaches proper spinal mechanics for bending and lifting — critical for preventing re-injury.

Modification: Hold a dowel along your spine to get tactile feedback for maintaining a flat back during the movement.