5 Effective Exercises for Lumbar Disc Prolapse

(Last Updated On: August 23, 2017)

Do you suffer from shooting pain into your hips or numbness in your feet and toes? Is your upper leg exhausted often? If you nodded along worriedly, you might be suffering from disc prolapsed in your lumbar spine. Lumbar disc prolapse can occur anywhere in the area of your lower spine. Discs in your lower vertebrae are more prone to prolapse as the lower back tends to support most of your body weight and wide range of motion. Numbness, pain, or tingling in feet, toes, and hips, loss of ankle reflex, and weakness in your upper leg and buttocks are most common symptoms of lumbar disc prolapse. However, practicing certain effective exercises regularly can help mitigate these symptoms and pain due to lumbar disc prolapsed substantially. Let’s have a look at some effective exercises to treat this condition.

Lower Back pain
Senior man with chronic back pain

5 Effective Lumbar Disc Prolapse Exercises: 

1Seated Chair Stretch: 

Seated chair stretch exercise is highly effective if you have restricted mobility due to prolapsed lumbar disc or extremely tight hamstrings. All you need to do is sit on a chair place another chair in front of you, place one foot on the floor and other on the chair in your front, and, with a straight back, lean in the forward direction over your stretched leg. Hold this stretching position for about 30 seconds. You will feel a stretch in rear, upper thigh. Then, switch the legs. Perform this exercise thrice for each leg.

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Manjiri loves to explore various facts, ideas, and aspects of life and pen them down in her own words. Writing is her passion, which means she enjoys writing on a vast variety of subjects, and health care is just one among her several specialty areas. She works closely with the Portea Health care team to churn out informative health content.


  1. “”Wall Hamstring Stretch”” is the best exercise for them who are suffering from “”Lumbar disc prolapse”” and you are mentioned each and every exercise very clearly which helps alot for the patients of Lumbar disc prolapse


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