Gentle Movements to Help Ease Back Pain at Home
If you’ve been told you have a bulging or herniated disc, you know how painful it can be. You might feel sharp pain in your lower back, stiffness when you move, or even numbness that spreads down your legs.
These disc problems often happen when a spinal disc — the soft cushion between your vertebrae — starts to bulge or press on nearby nerves. But don’t worry. With gentle, safe stretches, you can help relieve the pressure and begin to feel better.
The McKenzie Back Extension Stretch (Step-by-Step)
This simple stretch helps reduce pressure from a bulging or herniated disc by gently moving the spine back into a healthy position.
Lie face down on the floor
Rest your forehead on your hands and relax your body. Breathe slowly and let your lower back settle.
Prop yourself up on your elbows
Gently lift your chest and upper body using your forearms while keeping your hips and legs on the floor. Hold this position for 10–15 seconds, then slowly lower back down.
Push up with your hands
If the first step feels comfortable, place your hands flat on the floor under your shoulders and slowly straighten your elbows to lift your chest higher. Keep your hips touching the floor. Hold for 10–20 seconds, then lower back down.
Repeat 5–10 times
Take your time and move gently. The motion should feel like a light stretch, not pain
Why It Helps
This stretch reduces pressure on the spinal discs by guiding them back toward their natural position. It also helps calm down inflammation and improves movement in your lower back.
Many patients in Tyrone and nearby areas use this stretch daily to reduce stiffness, improve posture, and ease that deep, aching pain that comes with disc issues.
Tips for Best Results
When to Get Help
If your pain continues, spreads down your legs, or causes numbness or weakness, it’s time to get checked by a professional.
At Casteel Chiropractic of Tyrone, we help people with herniated or bulging discs find lasting relief through gentle chiropractic adjustments and personalized care. We’ll find what’s causing your pain and create a plan to help you move comfortably again.
Call Casteel Chiropractic of Tyrone Today
Disclaimer
These exercises are safe when performed as shown and are provided by Casteel Chiropractic of Tyrone for general wellness. Every person’s body and condition are different. Perform these stretches slowly and stop immediately if you feel pain or discomfort.
By following these exercises at home, you agree that Casteel Chiropractic of Tyrone and its affiliates are not responsible for any injury that may result from performing them incorrectly or without proper supervision.