A slipped disc, or herniated disc, does not actually pop out of place in the vertebral column, as popularly believed, but bulges out and places pressure on the spinal column, leading to pain and discomfort. If you have lower back pain from a slipped disc, look to exercise as treatment. Stretching exercises work best to reduce pain, while strengthening exercises are best for improving function, according to The New York Times.
Pelvic Tilt
The pelvic tilt is a corrective exercise for the lower back that strengthens the abdominals. Strong abs are important for spine support. Lie on the floor with your knees bent, feet flat and arms at your sides. Steadily contract your abs as you tilt your pelvis toward your upper body. Feel your lower back flatten out when you do this and squeeze your abs and glutes forcefully. Hold for a full second, slowly tilt your pelvis back, and repeat.
For a progression, perform a pelvic lift. To do this, get into the same starting position as the tilt, tip your pelvis back and lift your hips off the floor approximately 10 inches. Feel your lower back muscles contracting and hold for a full second. Slowly lower yourself back down, and repeat.
Cat Cow
The cat-cow exercise is a fusion of two yoga poses. Get down on all fours with your hands directly under your shoulders and knees directly under your hips. Your back should be in a neutral position, at which it's not arched and not rounded. As you inhale, arch your back and lower your belly toward the ground, looking straight ahead. After holding briefly, exhale and round your back as you look straight down at the floor. Alternate back and forth in a slow fashion with each breath.
Knee Pull
The knee pull is a subtle stretch performed from a face-up position. While lying on your back, pick up your right leg, grasp the back of your thigh and gently pull your knee in toward your chest. Maintain this position with your left leg straight on the floor. After holding for 20 to 30 seconds, switch sides.
Back-stabilizer Progression
A back-stabilizer progression strengthens the abs and lower back muscles. After getting into an all-fours position, slowly extend your right arm straight in front of your body. When doing this, keep your back in a neutral position. After holding for five to 10 seconds, slowly lower and repeat with your other arm.
Once you are able to do this exercise with no discomfort, progress to the bird dog. Perform this exercise by extending one arm straight in front of you and your alternating leg straight behind you.
Lumbar Roll
The lumbar roll stretches and strengthens your lower back and abs. While lying on your back with your knees bent, feet flat on the floor and arms out at your sides, slowly lower your legs to your right side as far as possible. Lift them back up and lower them to your left side. Alternate back and forth in a slow and steady motion.
Crunches
Crunches target the abdominal muscles and they are done from a face-up position. While lying on your back, bend your knees, place your feet flat on the floor and cross your arms over your chest. Steadily lift your shoulders off the floor as you curl your chin toward your chest. Squeeze your abs forcefully, slowly lower yourself back down, and repeat.
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