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Pilates

Pilates for a herniated disc: a 20-minute knees-bent class that lets your leg decide

A 20-minute Pilates class for a herniated, slipped or bulging disc that keeps your knees bent and your spine still, with no rolling and no folding over straight legs. In the middle you choose one direction, a gentle back bend or a knee hug, whichever eases your leg. Unlike our Pilates for back pain routine, it leaves out the roll-down and leg circles that can pull on a sore nerve, and unlike our yoga for sciatica class, it uses Pilates moves throughout. Four small trials found Pilates eased disc pain over 4 to 8 weeks, but they were short and weak, and none tested this class; its structure is our editorial choice, built from our herniated disc guide's plan and the shape of the largest Pilates disc trial.

20 minBeginner16 movesNo equipmentAbs · Glutes · Hip flexors · Back · Hamstrings · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and settle (about 3 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bent; breathe into the sides and back of your ribs, with no need to braceHarder: Roll-up (Pilates)
  2. Pelvic tilt into bridge8 slow tilts
    Beginner · Glutes, Abs, Hamstrings · 3D demoTilt only: gently flatten your lower back, then release it, hips staying downHarder: Glute bridge
  3. Supine heel slide6 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide one heel out and back, pelvis stillHarder: Hip windshield wipers

On your back, knees bent (about 5 minutes)

  1. Knee fold6 each side
    Beginner · Abs, Hip flexors · 3D demoLift one bent leg to a tabletop and lower it without your pelvis rockingEasier: Supine heel slideHarder: Dead bug heel taps
  2. Dead bug heel taps2 sets of 6 each side
    Beginner · Abs, Hip flexors · 3D demoLower back quiet on the floor; tap one heel down at a timeEasier: Bent-knee fall-outHarder: Forearm plank
  3. Bent-knee fall-out6 each side
    Beginner · Abs, Adductors, Hip abductors · 3D demoLet one knee open a little and bring it back, pelvis levelEasier: Supine heel slideHarder: Dead bug heel taps
  4. Glute bridge2 sets of 8
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift to a straight line from shoulders to knees and lower slowlyEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Your direction (about 2 minutes): do one, not both

  1. Sphinx pose (Salamba Bhujangasana)3 holds of 20 seconds
    Beginner · Back, Abs, Chest · 3D demoIf arching back eases your leg: forearms down, chest lifts a little. Skip it if leg pain spreadsHarder: Cobra pose (Bhujangasana)
  2. Double knee-to-chest stretch3 holds of 20 seconds
    Beginner · Back, Glutes · 3D demoIf bending forward eases your leg: hug both knees in gently. Skip it if leg pain spreadsEasier: Single knee-to-chest stretchHarder: Overhead lat stretch at a bench (elbows on the bench)
  3. Lying sciatic nerve slider (nerve glide)10 slow reps each leg (optional)
    Beginner · Hamstrings, Calves · 3D demoOnly with leg symptoms: a gentle pull is fine, pain is not, and never hold the end positionHarder: Seated sciatic nerve slider (nerve glide)

On your side (about 4 minutes)

  1. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoFeet together, a small opening, pelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoSmall swings at hip height, head resting on your lower armHarder: Side-lying leg circles (Pilates side kick series)

On all fours (about 4 minutes)

  1. Bird dog, one limb at a time6 each side
    Beginner · Abs, Back, Glutes · 3D demoOne arm or one leg at a time; keep your hips levelEasier: Side-lying tummy draw-inHarder: Bird dog
  2. Bird dog5 each side
    Beginner · Back, Abs, Glutes · 3D demoOpposite arm and leg; hold each for 3 breathsEasier: Bird dog, one limb at a timeHarder: Bear crawl
  3. Knee hover (Pilates tabletop hover)2 holds of 15 seconds
    Beginner · Abs, Shoulders, Quads · 3D demoKnees just off the floor, back flatHarder: Straight-arm plank (high plank)

Finish standing (about 1 minute)

  1. Breath reach5 breaths
    Beginner · 3D demoStand tall with your weight even on both feet; arms rise as you breathe inHarder: Slow breathing (6 breaths a minute)

Tips

  • Do it twice a week alongside short daily walks: twice beat once a week in a trial of Pilates doses for back pain, and the NHS advises gentle exercise as soon as you can.
  • Leg symptoms are the exception: stop or shrink any movement that sends pain, pins and needles or numbness further down your leg. If leg symptoms move back towards your spine, that is a good sign, even if your back aches a little more for a while.
  • When the class is easy and your leg is no worse the next day, add a shoulder bridge, a side plank on your knees and small, slow swimming (if arching suits you); then, one at a time, the chest lift, the hundred with your knees bent and the spine stretch with your knees bent.
  • After disc surgery, start only when your surgical team says you can.
  • With osteoporosis, keep your head down and skip the knee hug's deep rounding; in later pregnancy, keep time flat on your back to a few minutes and skip the sphinx.
  • Call 999 or go to A&E for sciatica in both legs, numbness around your genitals or bottom, or new trouble peeing or pooing. Don't drive yourself.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates for a herniated disc: a 20-minute knees-bent class that lets your leg decide take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 8 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.