Dealing with a herniated disc isn’t just painful—it can seriously limit your ability to move, work, or enjoy daily life. Fortunately, physical therapy offers proven ways to ease discomfort, strengthen your spine, and prevent future flare-ups. If you live near Warren, Michigan, this article is your guide to the best physical therapy exercises for herniated discs, curated by the experts at Spinal Recovery Center.
Whether you’re from Sterling Heights, Madison Heights, Troy, or Clinton Township, these safe and targeted movements are meant to help you heal—without surgery.
What Is a Herniated Disc?
A herniated disc occurs when one of the soft cushions (discs) between the bones in your spine pushes out and presses on nearby nerves. This can happen due to injury, aging, poor posture, or repetitive strain.
Symptoms may include:
- Sharp or burning back pain
- Numbness or tingling down the leg (sciatica)
- Muscle weakness
- Limited mobility
The good news? You don’t always need surgery. In fact, physical therapy is often the first line of defense.
Important Note Before You Begin
Not every exercise is safe for every person with a herniated disc. These general suggestions are helpful, but your treatment plan should always be customized by a licensed physical therapist—especially if your symptoms are severe or worsening.
At Spinal Recovery Center, our team creates personalized routines based on your condition and progress. But here are some general exercises we commonly use to support recovery.
Best Physical Therapy Exercises for Herniated Discs
1. Pelvic Tilts
This simple motion helps strengthen the lower abdominal muscles and reduce stress on your lower back.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your stomach muscles and flatten your lower back against the floor.
- Hold for 5 seconds, then relax.
Reps: 10–15 times, 2–3 sets.
Cities where this is commonly recommended:
Troy, Center Line, Eastpointe
2. McKenzie Press-Ups (Prone Extensions)
This is one of the most common herniated disc exercises. It helps “centralize” the disc material away from the nerve.
How to do it:
- Lie face down with your hands under your shoulders.
- Slowly press your upper body up, keeping your hips on the floor.
- Hold for a few seconds, then return to the floor.
Reps: 10 reps, 2–3 times per day.
Especially helpful for patients in:
Roseville, Sterling Heights, Madison Heights
3. Knee-to-Chest Stretch
This stretch relieves pressure on the spine by creating space between vertebrae.
How to do it:
- Lie on your back, knees bent.
- Bring one knee toward your chest, holding it gently with your hands.
- Hold for 20–30 seconds, then switch legs.
Reps: 2–3 times per leg.
Often used by residents in:
Hazel Park, Clinton Township, Fraser
4. Bird Dog
This core-stabilizing movement improves posture and balance.
How to do it:
- Begin on your hands and knees.
- Extend one arm and the opposite leg at the same time.
- Hold for 5–10 seconds, keeping your back straight.
- Return and switch sides.
Reps: 10 reps each side.
Ideal for people around:
Mount Clemens, Royal Oak, Oak Park
5. Wall Sits
A gentle way to strengthen your thighs and stabilize the lower back without extra strain.
How to do it:
- Stand with your back against a wall.
- Slide down into a seated position with knees over ankles.
- Hold for 10–15 seconds, then slowly rise.
Reps: 5–10 times.
Frequently used by patients in:
Shelby Township, Ferndale, and Warren, MI
What to Avoid with a Herniated Disc
While these exercises are generally safe, there are some movements to avoid:
- Toe touches or bending at the waist
- Sit-ups or crunches
- Heavy lifting without proper form
- Twisting or jerking motions
If you’re experiencing severe pain or numbness, don’t push through it. Get professional advice right away.
Why Choose Spinal Recovery Center in Warren, Michigan?
We’re not just another clinic—we specialize in non-surgical recovery for spinal conditions. Our team uses a personalized combination of physical therapy, chiropractic care, spinal decompression, and massage therapy to help our patients avoid surgery and reclaim their lives.
We proudly serve the surrounding areas including:
- Troy
- Sterling Heights
- Clinton Township
- Madison Heights
- Royal Oak
- Center Line
- And beyond
Business Location:
Spinal Recovery Center
2243 East 12 Mile Road
Warren, MI 48092
📞 (586) 573-8100
🌐 www.spinalrecoverycenter.com
Ready to move without pain again?
Don’t guess your way through recovery. The right physical therapy can mean the difference between long-term relief and long-term damage.
✅ Schedule your appointment at Spinal Recovery Center today.
📞 Call (586) 573-8100 or visit www.spinalrecoverycenter.com to get started.
Let’s get your spine—and your life—back in motion.
