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Low back pain and herniated disc: how to move

Most lower back pain improves over time, and staying active usually helps more than complete rest. With a herniated disc, the plan depends on its location, your symptoms and what your doctor or physiotherapist advises.

These are gentle exercises often recommended to start moving again. Do them only if they don't increase your pain or send it down your leg, and stop if you get worse.

Sample plan

Session 1

  • Walk at a comfortable pace · 1 sets × 10 min
  • Seated cat-cow: gently round and arch your back · 1 sets × 8 reps
  • Glute bridge · 2 sets × 10 reps
  • Standing hip extension with support · 2 sets × 10 reps
  • Standing shoulder blade squeeze · 2 sets × 12 reps

Key tips

  • Change position often: sitting for long periods often makes pain worse.
  • Avoid heavy lifting and sudden twisting while the pain lasts.
  • Increase activity gradually, based on how your back responds.

⚠️ Seek care right away if you notice

  • Loss of bladder or bowel control.
  • Numbness around the genitals or inner thighs.
  • Leg weakness that's getting worse.
  • Pain after a hard fall or blow, with fever, or that keeps you awake at night.

Best option: a plan made for you

A physiotherapist can assess you and tailor the exercises to your diagnosis and stage. On Elegí Entrenar you can find licensed professionals.

Find a professional

This guide is general information and doesn't replace assessment or treatment by a doctor or physiotherapist. If you have a diagnosis, recent surgery or pain that's getting worse, always follow your healthcare team's advice.

Frequently asked questions

Is bed rest better for low back pain?

Generally not: long rest tends to slow recovery. Gentle, gradual movement helps more, unless your doctor says otherwise.

Can you train with a herniated disc?

Many people can, with a plan adapted by a professional who knows their case.

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General information: not a substitute for advice from a health professional.