Simple Wall Routine for Back Pain Relief | Slip Disc Top 3 Exercises

Struggling with severe lower back pain while bending forward? It might be due to a slip disc, also known as a disc bulge or disc prolapse. This condition occurs when the soft cushion between your spinal bones pushes out, causing nerve irritation, lumbar pain, or even sciatica.

But here’s the good news—you can manage it at home with just a wall! In this short video, I’ll show you 3 simple wall-based exercises to reduce disc pressure and strengthen your spine.

👇 What You’ll Learn:

Exercise 1: Wall Back Extension (10–15 reps)
Place your forearms on a wall, step back, and gently push your hips forward. This controlled lumbar extension helps reduce pressure on the disc and encourages better spinal alignment.

Exercise 2: Lumbar Side Flexion Stretch (Hold 5 sec x 10 reps each side)
Lean sideways toward the wall with one forearm supported, stretching the side trunk and creating more space around the disc. This stretch helps decompress the nerve and relieves side-specific disc pain.

Exercise 3: Wall Plank with Leg Raise (10 reps)
Activate your core! In this wall-supported plank, lifting alternate legs improves core stability, which is crucial for long-term slip disc recovery and lower back pain prevention.

🎯 Why It Works:

Reduces disc pressure

Improves posture

Strengthens spine-supporting muscles

Perfect for beginners with chronic back pain or L4-L5 / L5-S1 disc bulge

💡 Do These Daily: Just 5 minutes a day can make a big difference in managing your back pain at home.

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