Physical Therapy for Herniated Disc: Tips & Best Exercises

Sometimes back or neck pain that spreads to an arm or leg can be related to a herniated disc. A herniated disc happens when the center of one (or more) of the flat, round discs located between vertebrae in the spine pushes against its outer ring. This can lead to symptoms like sharp pain, numbness, or weakness in your back or neck, depending on where the herniation is. “Symptoms can depend on how close the herniation is to a nerve and other inflammation in the area,” says Lori Walter, PT, DPT, a physical therapist at Hinge Health.

Herniated discs are common, but keep in mind two things: 1) Just because you have a herniated disc (say, on imaging) doesn’t mean that is what’s causing your pain. 2) Many factors can contribute to back pain in addition to a herniated disc.

Regardless of what’s contributing to your pain, research shows that physical therapy can help relieve herniated disc symptoms by improving flexibility, strength, and posture. Read on to learn more about how physical therapy can treat a herniated disc — and how digital providers like Hinge Health make it easy to access effective care.

Interested in getting a personalized exercise plan for a herniated disc? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.

How Can Physical Therapy for Herniated Disc Help?

Movement is one of the most effective ways to heal and reduce pain related to a herniated disc. “A big fear many people have is that they’re going to make their pain worse,” says Dr. Walter. “While it may seem counterintuitive to stay active when you're in pain, movement improves blood flow to help with inflammation, and it mobilizes and strengthens the muscles that get tight around your back in response to pain.”  

Physical therapists use a variety of techniques — including exercises, education, and activity modifications — to treat symptoms from herniated discs. A key component is exercise therapy, which is a plan of therapeutic exercises to relieve pain and manage conditions. At Hinge Health, physical therapists provide personalized exercise therapy plans as a core part of treatment, emphasizing that movement is medicine.

The above exercises are recommended by Hinge Health physical therapists to help relieve pain and discomfort related to a herniated disc. They loosen tight muscles and increase blood circulation to the area. These movements target a herniated disc in your lower back. If you have pain in your upper back or neck, or you’re having difficulty with these exercises, a physical therapist can help. They can provide modifications or suggest alternate exercises that address your personal needs.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

What to Expect at Physical Therapy for Herniated Disc 

Physical therapy for herniated disc helps reduce pain, improve mobility, and strengthen the muscles that support your spine. This helps relieve pressure on sensitive nerves, restores function, and empowers you to return to daily activities with greater confidence and comfort. Here’s more on what to expect at physical therapy for herniated disc. 

• Personalized assessment. Your physical therapist will ask questions about your symptoms, medical history, and movement patterns. This helps them understand how the herniated disc is affecting you and guides your treatment plan.

• Stretching exercises for flexibility and mobility. Targeted stretches gently reduce tension in the muscles surrounding your spine. They also promote flexibility and improve blood flow, which supports healing. 

• Strengthening exercises. Targeted moves to strengthen your core, back, and hips reduce strain on the herniated disc and nearby nerves. A stable muscle foundation supports your spine.

• Posture and movement tips. Your physical therapist may work with you to explore different ways of moving or positioning your body that feel more comfortable and reduce strain. This could include practical suggestions for activities like sitting, standing, or lifting.

• Education. Expect to learn about your herniated disc — what it is, why it might be contributing to your symptoms, and how physical therapy can help. This knowledge empowers you to actively participate in your recovery.

• Pain management techniques. Your physical therapist may recommend techniques like ice or heat therapy, deep breathing, ergonomic adjustments, or lumbar rolls. These tools help you stay comfortable and confident while focusing on the key aspect of physical therapy: movement.

Herniated Disc Physical Therapy with Hinge Health

If you're searching for accessible and effective physical therapy for herniated disc, Hinge Health can help. As a digital clinic for joint and muscle care, Hinge Health offers access to physical therapists, along with personalized  exercise therapy, health coaching, education, and more.

Staying consistent with exercise therapy can be challenging, but research shows it’s the key to building habits and achieving results. Our physical therapists, health coaches, and care team work together to help you make exercise therapy a habit, so you can get back to doing what you love.

Hinge Health physical therapists can give you an assessment, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.

Meeting with a Hinge Health Physical Therapist

Unlike traditional physical therapy visits, Hinge Health provides access to physical therapists via video appointments. Your therapist can conduct a movement assessment, create a personalized exercise plan, and help you perform exercises with confidence — all from the comfort of your own home.

You can ask your physical therapist questions about your pain, function, and progress — during video visits or any time via messaging in the Hinge Health app. Your physical therapist can adjust exercises as needed to keep you on track. 

In addition to a physical therapist, Hinge Health also provides every member with a dedicated health coach for motivation and accountability. Together, they ensure you’re fully supported in your treatment. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. El, A. M., Ahmed, Zebdawi, M. R., Hafez, M. A., Khalil, L. H., & Harrison, D. E. (2024). Non-Surgical Approaches to the Management of Lumbar Disc Herniation Associated with Radiculopathy: A Narrative Review. Journal of Clinical Medicine, 13(4), 974–974. doi:10.3390/jcm13040974

2. Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm

3. Dydyk, A.M., Ngnitewe Massa, R., & Mesfin, F.B. (2023) Disc Herniation. StatPearls. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK441822/

4. Bise, C. (2016). Physical Therapy Guide to Herniated Disk. American Physical Therapy Association. Retrieved from https://www.choosept.com/guide/physical-therapy-guide-herniated-disk 

5. Yoon, W. W. & Koch, J. (2021). Herniated Discs: When is Surgery Necessary? EFORT Open Reviews, 6(6), 526-530. doi:10.1302/2058-5241.6.210020