Lower back pain is one of the most prevalent forms of pain in the United States, plaguing over 80% of Americans at some point in their lives. The cost of various treatments annually in the United States is estimated somewhere around $100 billion.

Needless to say, this is a BIG problem! In this article, we are going to break down a few exercises that you can use to alleviate your lower back pain caused by herniated discs. We will also take a quick look into some of the medical treatments that we have for treating herniated discs and the associated pain that they cause.

Symptoms of herniated disc

As we explained in a previous post in further detail, a herniated disc can make itself known through various symptoms. Some of the symptoms associated with a herniated disc include:

Lower back pains

Lower back pain is typically the first easily recognized signal that you could have a herniated disc, though it is not conclusive by any means. There are many underlying issues that could lead to lower back pains.

Leg pain

Pain that travels up and down the leg could be a sign of a herniated disc, especially when problem discs are found in the lumbar spine. This lower part of the spine is deeply connected with the legs and problems located there often cause symptomatic pain in the legs. Leg pain from herniated discs is typically more painful than lower back pain.

Nerve pain

On the same note, nerve pain in the leg is also common. herniated disc symptoms can center around the legs when they occur in the lower back. Nerve pain symptoms can include searing, sharp, and piercing pains. Not an aching like you would feel with a muscle issue.


Weakness in the legs and lower back are also common symptoms of a herniated disc. This can also include numbness and tingling sensations in the leg and/or foot.

The power of yoga and stretching for lower back pain relief

Stretching is immensely powerful for treating pains in the lower back. We are going to break down a few of the ones we recommend (and do) on a daily basis. Remember to stretch! It is easy to forget in today’s common office work environments, which can lead to a sedentary lifestyle. Often, the main reason for pain is the lack of daily movement that our bodies need to stay healthy, fit, and pain-free.

Here are a few of the poses commonly recommended for lower back pains

Child’s Pose

Yoga childs pose illustration

Childs pose elongates the spine and stretches it out, de-compressing the spine. Especially with people who work desk jobs, this decompression is totally necessary. additionally, long hours spent sitting (9-5, for example) should be broken up with little standing sessions and walks (even if just around the office).

Downward facing dog

Downward facing dog yoga pose illustration

Downward facing dog is a good way to stretch out the hamstrings and calve muscles. If you aren’t  into yoga or are just getting started, you can add a bend to the knee to make the pose easier. Also, the same is true with any of the poses here and yoga poses in general.

Reclined pigeon pose

Reclined pigeon yoga pose illustration

One of our personal favorites for lower back pain, and just in general! Reclined pigeon pose helps to elongate the spine by creating leverage with the legs as you pull them towards your chest. It can be a little bit complicated to get into this pose, so we will break down the steps, right here:

  • Lay down flat on your back
  • Cross the left foot over the right quad and bend the knee (this should be done the opposite way also for full, even effect).
  • Hold on to the back of your right leg (the one that is not tucked) and pull it gently towards your chest.
  • Once you feel a comfortable and effective stretch, hold it there for one to three minutes.
  • Alternate, using the other leg.

Thanks for reading! We hope these simple exercises go a long way for you in relieving some of your lower back pain. If not, or if the problem is getting worse, get in touch with us. We have many treatments available to combat the pain you are feeling.