How to Exercise with a Herniated Disc (Safe Pilates for Lower Back Pain)

Living with a herniated disc doesn’t mean you have to stop exercising, but it does mean finding the right spine position first. In this 11-minute follow-along, Anastasis shows you how to test whether a flat or neutral lower back is pain-free for you, then builds a short routine around it to strengthen your inner thighs, glutes and hamstrings. Exercises include Pilates circle squeezes, a bridge with feet raised, good mornings and narrow lunges. No Pilates circle? A firm cushion works for the squeezes, and a mini band for the outer-ankle presses. Stop any exercise that causes pain, or pain or tingling down your leg. If you have numbness around your groin or bottom, or changes in bladder or bowel control, seek urgent medical help. Afterwards, go for a walk rather than sitting down. 📋 Exercise Breakdown 🎬 Lower Back & Floor Setup – Establishing awareness of the lower back against the floor, testing neutral vs. flat-back positions, and finding what feels pain-free. 🔵 Pilates Circle Inner Thigh Pulses – Placing the magic circle between the ankles or knees to activate inner thighs and deep core stability with gentle pulses. 🌉 Bridge Variations with Elevated Feet – Articulating the spine into a bridge using an elevated surface, focusing on tucking the tailbone and protecting the lumbar region. 🙇‍♂️ Standing Good Mornings – Hinging forward from the hips with a straight spine, keeping the core engaged to target the hamstrings and glutes without rounding the back. 🏃‍♂️ Controlled Narrow Lunges – Executing a narrow-stance lunge with an upper-body lean to safely strengthen the lower body while monitoring pelvic positioning. 👍 If you found this guide helpful, please do give the video a like and subscribe to our channel:    / @perolabruta   Explore our resources: 🌐 Visit our online shop: https://perolabruta.com/shop/ 🌐 https://perolabruta.com/pilates-for-h... ⚠️ Medical Disclaimer Disclaimer: Consult with a physician or healthcare provider before starting this or any other exercise programme, especially if you are managing a herniated disc, chronic back pain, or recovering from an injury. Ensure you exercise in a safe space and stop immediately if you experience sharp pain, discomfort, or numbness. By participating in this video, you agree that you do so at your own risk. #HerniatedDiscRecovery #LowerBackPainRelief #SafeSpineMovement #PilatesForBackPain #CoreStability #InjuryPrevention #HealthySpine