The compression creates a vacuum toward the front of the disc, sucking the herniation inward and relieving pressure on the adjacent nerve root. When exercising, don't hold your breath, but breathe normally. When stretching, make movements smooth and slow rather than bouncing or jerking. Never do any exercise to the point that it causes pain. Back exercises can be done several times during the day.
Many exercises are easy to perform and can be done standing or sitting at a desk, even at work.
If your job does require you to sit at a desk for long periods of time, try to take a break every hour. Stand up, walk around, and do some stretching to relieve your back muscles. For more information on how the back works, visit the anatomy lesson. You can visit our exercise library to see specific examples of back exercises. You can also order a free copy of The Spine Center's Home Remedy Book by clicking on the image to the right.