Home/L5-S1/L5-S1 Herniated Disc Exercises: What to Know Before You Start

L5-S1 Herniated Disc Exercises: What to Know Before You Start

Written from personal recovery · Updated Aug 2026 · 10 min read
Medical disclaimer: This article is educational and isn't a diagnosis or personalized exercise prescription. Pain Free Back Now provides coaching and educational guidance and does not replace medical care.

If you've been diagnosed with an L5-S1 herniated disc, there's a good chance you've searched for exercises.

And you've probably found hundreds.

One video says to strengthen your core.

Another says to stretch.

Someone else says to walk.

Another says to avoid bending.

Then you find a routine that promises to "fix" your herniated disc.

The problem is that more exercises don't necessarily mean more clarity.

The important question isn't:

"What is the best exercise for an L5-S1 herniated disc?"

It's:

"What type of movement is appropriate for me right now, and how should I progress?"

That's the question I eventually became obsessed with during my own recovery.

Can You Exercise With an L5-S1 Herniated Disc?

For many people, exercise and physical activity can be part of conservative recovery.

Mayo Clinic describes physical therapy as a treatment option for sciatica and notes that programs can include exercises to improve movement, strengthen the core, and improve range of motion.

But that doesn't mean every exercise is appropriate for every person.

Two people can have an L5-S1 herniation and have very different:

That's why an exercise shouldn't be selected solely because the title says:

"Best exercise for L5-S1."

Your individual situation matters.

Why I Don't Believe You Need Another Giant Exercise List

When I was injured, I went down the same rabbit hole.

Search for an exercise.

Try it.

Search for another.

Try that.

Watch another video.

Read another article.

Eventually you have hundreds of pieces of information but no idea which direction to go.

I eventually realized that my problem wasn't simply a lack of exercises.

I needed a framework.

I needed to understand where I was starting, what I could tolerate, and what the next progression should be.

That became one of the foundations of Pain Free Back Now.

What Types of Exercise May Be Used?

There isn't one universal exercise sequence for every L5-S1 herniated disc.

Depending on the individual, rehabilitation may involve things such as:

The appropriate selection and progression depend on the individual.

Mayo Clinic notes that physical therapy can include exercises aimed at improving movement and strengthening the core and surrounding muscles.

The important thing is that the exercises serve the recovery plan.

The recovery plan shouldn't simply be a collection of exercises.

What If an Exercise Makes Your Symptoms Worse?

This is one of the most confusing parts of recovery.

You do an exercise.

Your symptoms increase.

You immediately think:

"I damaged my disc."

You can't determine exactly what happened structurally from that feeling alone.

But repeated or significant worsening is still important information.

If an exercise consistently aggravates your symptoms, discuss it with your healthcare or rehabilitation professional.

Don't automatically:

Push through everything.

And don't automatically:

Stop moving completely.

The right response depends on your individual situation.

Should You Stretch an L5-S1 Herniated Disc?

Stretching is another area where online advice can become contradictory.

One person says:

"Stretch every day."

Another says:

"Never stretch."

Neither statement is universally correct.

Stretching can be part of some rehabilitation programs, but whether a particular stretch is appropriate depends on the individual.

If a stretch repeatedly aggravates your symptoms, don't assume it's something you simply need to push through because it's on a "best stretches" list.

Discuss it with an appropriate professional.

Should You Strengthen Your Core?

Core strengthening can be part of rehabilitation.

Mayo Clinic includes core-strengthening exercises among the types of physical therapy that may be used for sciatica.

But:

"Core strengthening can help"

doesn't mean:

"Everyone with an L5-S1 herniation should immediately do intense core exercises."

The timing, intensity, and exercise selection matter.

Start from your current ability rather than somebody else's.

What About Walking?

Walking can be a practical way for many people to stay active.

Mayo Clinic advises against prolonged inactivity for sciatica and recommends returning to activity as appropriate.

But even walking shouldn't become another competition.

If you're currently limited to a short walk, that may be your starting point.

The goal is to gradually build capacity when appropriate.

What Exercises Should You Avoid?

This is one of the most searched questions.

But a universal "do not do these 10 exercises" list can be misleading.

The appropriate restrictions depend on the individual.

If a particular movement consistently makes your symptoms significantly worse, that is useful information.

And if a healthcare professional has told you to avoid a particular activity, follow that advice.

The goal isn't to create a permanent list of forbidden movements.

It's to understand your current tolerance and progressively rebuild your capacity.

What About Bending?

Bending can become a major source of fear after a back injury.

I know because I experienced it myself.

During the worst period of my injury, I became increasingly afraid to use my lower back and eventually avoided bending because I was worried about making things worse.

But the answer isn't to permanently label bending as dangerous.

At the same time, you shouldn't force movements that aren't appropriate for your current situation.

The right question is:

"What can I currently tolerate, and how can I progress appropriately?"

What If You Feel Worse the Day After Exercising?

This happens to many people and can create a lot of anxiety.

You exercise.

You feel okay.

Then you wake up the next morning and your symptoms are worse.

Now you're thinking:

"I shouldn't have done that."

Don't try to diagnose the structural state of your disc from one response.

Instead, look for patterns.

Ask:

If you're experiencing new or worsening weakness, significant numbness, or other concerning symptoms, seek medical evaluation.

Why Progression Matters More Than the Exercise List

This is the biggest lesson I took from my own recovery.

Recovery isn't simply:

Exercise 1 → Exercise 2 → Exercise 3.

You need to consider:

Where am I now?

What can I tolerate?

What is my goal?

How am I responding?

What is the next appropriate challenge?

That is what I mean by progression.

A person returning to the gym after months away shouldn't automatically start at the same workload they used before.

Recovery requires you to work from your current capacity.

My Own Experience With L4-L5 and L5-S1

My own injury began in January 2025.

I was diagnosed with an L4-L5 disc bulge and L5-S1 disc herniation.

At first, I followed the exercises I was given.

But my symptoms became increasingly difficult.

I tried different approaches and spent significant time and money looking for answers.

Eventually, I stopped looking for one magical treatment and started studying.

I spent months learning about the spine, discs, nerves, muscles, connective tissue, movement, and rehabilitation.

I wanted to understand what was happening and how I could approach recovery more systematically.

That eventually became the foundation of Pain Free Back Now.

My experience isn't a universal protocol.

But it completely changed the way I think about exercise during recovery.

What I Don't Want Pain Free Back Now to Be

I don't want it to be:

"Here are 50 exercises. Try them all."

I don't want people randomly switching between exercises every few days.

And I don't want someone to think an exercise is automatically right for them simply because it worked for somebody else.

I want the focus to be:

Where are you now?

What can you currently do?

What is your response?

What's the next step?

That's a much more useful framework.

What If You've Been Exercising for Months and You're Still Not Better?

Don't automatically assume you need to work harder.

If you've been consistent and you're not making meaningful progress, your situation may need to be reassessed.

Talk to your healthcare or rehabilitation professional about:

Mayo Clinic notes that people with severe pain or symptoms that don't improve may need further evaluation and that treatment can include physical therapy and other approaches.

When Should You Get Medical Attention?

Exercise shouldn't replace medical evaluation when concerning symptoms are present.

Seek medical attention for significant or worsening:

Seek immediate medical care for bowel or bladder control changes, sudden significant weakness, or other serious neurological symptoms.

Don't try to solve those problems with an online exercise program.

How I Approach Exercise Coaching

My coaching is not based on giving every person the same routine.

I use a structured approach that considers where the client is starting and how they're responding.

The program includes individualized exercise progression, weekly calls, a structured recovery plan, and direct communication through WhatsApp.

The goal is not to promise a medical outcome.

It's to give an appropriate client more structure and guidance around their recovery.

And if a client has symptoms that need medical evaluation, that comes before coaching.

Want to Stop Searching for Another Exercise?

If you've spent weeks or months searching:

"Best L5-S1 exercises."

"L5-S1 exercises to avoid."

"Best stretches for herniated disc."

"How to strengthen my back."

you may already have enough exercises.

What you may be missing is a clear way to decide what comes next.

Get a Structured Approach

If you're dealing with an L5-S1 herniated disc, disc bulge, or sciatica and you want individualized guidance, I offer 1:1 coaching through Pain Free Back Now.

We'll look at where you are, work through a structured progression, and adjust the approach based on your response.

APPLY FOR 1:1 COACHING

Find out how the program works and whether it's an appropriate fit for your situation.

Pain Free Back Now provides coaching and educational guidance. It does not diagnose, treat, cure, or replace medical care.

Frequently Asked Questions

What are the best exercises for an L5-S1 herniated disc?

There isn't one exercise that is universally best for everyone. Exercise selection should take into account your symptoms, current abilities, goals, and response to movement.

Can exercise make an L5-S1 herniated disc worse?

Some activities can aggravate symptoms. If a particular activity repeatedly causes significant worsening, discuss it with a qualified healthcare or rehabilitation professional.

Should I stretch with an L5-S1 herniated disc?

Stretching may be included in some rehabilitation programs, but whether a particular stretch is appropriate depends on the individual.

Should I strengthen my core?

Core strengthening can be part of rehabilitation, but the appropriate exercises and timing depend on your individual situation.

Is walking good for an L5-S1 herniated disc?

Walking can be an appropriate form of activity for many people, but the amount should match your current tolerance and recovery plan. Mayo Clinic advises against prolonged inactivity for sciatica.

How often should I exercise?

There isn't one schedule that applies to everyone. Your activity level should take into account your symptoms, current capacity, and rehabilitation plan.

Can I return to the gym?

Many people eventually return to exercise and normal activities. The timing and progression depend on the individual.

Your Goal Isn't to Collect More Exercises

An L5-S1 herniated disc can leave you overwhelmed by conflicting advice.

Stretch.

Don't stretch.

Strengthen.

Rest.

Walk.

Don't bend.

Do more.

Do less.

After a while, you can have hundreds of exercises saved and still have no idea what you should do tomorrow.

I know because I've been there.

The goal isn't to find a magical exercise.

It's to understand where you are, what you can currently tolerate, and how to progress toward the activities you want to return to.

APPLY FOR 1:1 COACHING

Pain Free Back Now — structured coaching for people working through disc-related problems and sciatica.

Coaching is not medical care and does not replace evaluation or treatment from a qualified healthcare professional.

About Pain Free Back Now

Pain Free Back Now is built on the founder's own recovery from an L4-L5 bulge and L5-S1 herniation in 2025, grounded in his case history and what he learned working through it, not generic advice. Coaching is not medical care and does not replace evaluation or treatment from a qualified healthcare professional.

Related reading