How To Prevent Low Back Disc Herniations

Read Time: ~5 minutes
Time to perform exercises: ~9 minutes

Hey there!

This week we’re kicking off a mini-series on how to prevent one of the most common injuries I see in the clinic—low back disc herniations.

Each week, we’ll break down a key movement that contributes to these disc issues and I’ll show you how to test and improve it at home.

Disc herniations are the #1 cause of low back surgery and long-term back pain.

There are many things we can do to prevent low back surgeries, and discs can heal if given the chance. But the best thing we can do is try to prevent them in the first place. So if you want to avoid surgery and keep moving as you age, this series is for you.

I can’t guarantee you’ll never get a disc herniation…but if you follow the exercises in this series and hit the goals I lay out, you’ll greatly reduce your chances.

**If you have a history of disc herniations or are worried that you might have one, be careful performing these exercises. They can aggravate a disc if it is not healed enough.

If you want a rehab program for your disc problem, you can schedule an appointment with me to develop a customized plan. Click the button below to learn more about working with me.

What is a Disc Herniation?

Between each bone in your spine (vertebrae) is a disc—a soft, shock-absorbing cushion that allows for smooth movement.

Each disc is like a jelly donut. They have:

• An outer ring (annular ligament) that is tough and fibrous

• A center (nucleus pulposus) that is soft and jelly-like

When that outer layer tears, the center can push out.

That’s a disc herniation.

You might also hear terms like:

• Disc bulge

• Disc protrusion

• Sciatica

• Or “my back went out”

They’re all variations of the same issue, and symptoms can range from general low back pain to sharp pain shooting down the leg.

What Causes Disc Herniations?

Most disc herniations occur in the lower lumbar spine (L3–S1)—on the posterior (back) side of the disc.

They're usually caused by repetitive or aggressive lumbar flexion—that’s forward bending of the low back.

⚠️ Bending forward is NOT bad for you.

But it becomes a problem when:

• You never practice it—then suddenly do it with load

• You do it too much because your hips or mid-back don’t move well

• You add weight too quickly without preparing your spine

So let’s take a look at how to flex better.

Self-assessment:

How To Perform The Test:

1. Stand with your feet shoulder-width apart

2. Slowly bend forward and try to touch your toes

3. Keep your knees straight, but not locked

Were you able to:

• Touch the floor with ease?

• Have a smooth, uniform curve in your spine?

• Have your hips shift backwards?

• Feel a light, equal stretch in both hamstrings with no pulling in the spine or feet?

If you can do all of these, the exercises over the next few weeks will help you maintain and strengthen that ability over time.

If you can’t, these exercises will help get you there.

Be patient, though. If you have a lot of trouble bending over, it may take you longer to improve. Just keep at it, and reach out if you need help.

**If you have pain in your low back doing this movement, there is a chance you already a disc herniation. If that’s the case, don’t worry. Discs can heal without any surgery or medication. You just need to move properly to give it a chance to heal. If you’re worried about this, please reach out to me so we can figure out the next best steps for you.

Daily at-home exercises:

The above assessment actually checks multiple things at once. This week, though, we are just going to be looking at lumbar flexion (forward bending of the low back). These are some of the exercises I give to patients who need better lumbar flexion.

*Note: These are not the same as rehab exercises for an active disc herniation. If you have an active disc herniation, please reach out to me to see how to progress safely.

Mobility: 🎥 Child’s Pose (4 sets of 30 seconds)

• Kneel on the floor with knees wide

• Sit your hips back toward your heels

• Reach your arms forward

• Breathe deeply and let your low back round

• You should feel a light stretch in your low back

What this does: this helps get your low back used to flexion in a slow, controlled manner

Stability: 🎥 Planks (3 sets of 30 seconds)

• Lay on the ground with your body in a straight line

• Come up on your elbows and toes with your elbows under your shoulders

• Brace your core and glutes

• Hold as long as you can (up to 30 seconds). 3 sets of 30 seconds is the goal, but you may need to build up to that.

• I want you to be able to do this without your back sagging down or excessive shaking

• If you can’t do it from your feet, you can start on your knees. If you can’t do it from your knees, respond to this email with “Lumbar Flexion Exercises” and I’ll find an exercise that works for you.

What this does: This strengthens the spine’s ability to resist unwanted motion during flexion. This allows your hips and back to do their jobs better and prevent unnecessary stress on the disc.

Tissue Quality: 🎥 Lumbar Paraspinals Release (4 spots, 30 seconds per spot, per side)

• Using a lacrosse ball against the wall or a theracane, apply pressure to the muscles on either side of your spine

• Roll back and forth to find the tender areas.

• Pause for 30 seconds on any tight/tender spots (or until pain goes away).

• Repeat until you have hit 4 spots per side

What this does: This helps prepare your low back muscles for flexion. It allows them to fire and stretch more efficiently.

Do you need a theracane? Check out my recommended products page here.

Need a Modified Version?

If any of these feel painful, awkward, impossible, or too easy—just reply to this email with “Lumbar Flexion Exercises”, and I’ll send you a custom set that fits your body better.

I want this to be as helpful as possible, so if there’s anything else you want in these please let me know by responding to this email.

Look out for next week’s email. We’re moving down the chain into the hip.
If your hips don’t move well, your spine has to pick up the slack—and that’s when injuries happen.

We’ll test and improve it next week!

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.