Phase one: if you have a herniated disc, work on the most involved parts of your body using myofascial release techniques. This releases tension from the tissue and can reduce your pain. Don’t be surprised that you’ll be working from the front to begin with. This is important in order to reduce any tension from the shortened muscles and fascia at the front of your body caused by everyday life.

After your myofascial self-massage, use the BLACKROLL® TRIGGER TMX® to push into your deep fascial adhesions. The targeted pressure helps relieve tension deep in your glutes.

The following exercises for a herniated disc – stretching shortened fascia and muscles – will help you to reduce pulling forces acting on your lumbar spine. You’ll even out imbalances and reduce back pain in your lumbar spine.

Last but not least, you should strengthen your core muscles to prevent another herniated disc. Important to know: you should only do the strength exercises after you’ve first done self-myofascial techniques (SMT) and mobilization/stretching exercises. That way, you will already have achieved a noticeable improvement in your tight back muscles and be able to prevent relapses. The following exercises for a herniated disc help strengthen the muscles around your spine. Imagine these muscles like a natural corset stabilizing your spine.