By cushioning the bones of your spine, your discs allow movement in your back, but when a disc becomes weak, it may tear, pressing into the nerves around your spine. A ruptured disc causes pain in the back which can spread into the buttocks and down into the legs; this is called sciatica. Forward-bending exercises may help relieve this type of pain without having to resort to medications or surgery, but speak to a physiotherapist before starting a new regimen.
Yoga
A balanced yoga routine can aid a ruptured disc; however, physical therapist and certified yoga teacher Julie Gudmestad warns that a routine that focuses too much on forward bends can actually worsen the symptoms by putting repetitive strain on the disc. If you are unable to bring your leg to a vertical position when lying on your back, you are at risk of injuring a disc if you try and reach your toes, and Gudmestad suggests you avoid forward bends while sitting until you are able to do so. Instead, try a gentler forward bend.
Utthita Hasta Padangusthasana
Stand with your legs hip-width apart, and slowly raise your left leg, resting the back of your ankle on the back of a chair or another object that allows your leg to sit at a 90-degree angle. Gently lean forward without putting stress on your back.
Prasarita Padottanasana
Sit on the floor with your legs stretched outward as far as is comfortable. Lift you arms to feel the stretch up your side, then lean forward without putting any strain on your back. Breathe gently for a few moments, then relax.
Sciatica Exercises
When the herniated disc causes sciatic pain, seek professional advice before doing any exercises. After getting the go-ahead from a professional, start by lying on your front and resting your upper body's weight on your elbows. Hold for up to 30 seconds to extend your lower back. Aim to repeat 10 times, but start slowly at first, doing more repetitions as it becomes easier. To take it further, press your weight onto your hands from the same position, keeping the pelvis in contact with the floor. Hold for a moment, then relax and repeat up to 10 times.
Aim to do these exercises about every two hours, to move the pain from your legs up to your lower back, per Ron S. Miller, PT, from Spine-Health. Avoid bending forward where possible, but any time you do have to bend forward, says Miller, such as to lift a child or put down shopping bags, your spine specialist may recommend you do these movements again to compensate. (See references 2)
