Herniated Disc Physical Therapy in NJ
Clifton Physical Therapy
What is a Herniated Disc?
Your spine is composed of 33 stacked vertebrae, and between each pair sits a shock-absorbing pad called a disc. The outer portion of the disc is the tough ring called the annulus fibrosus. Inside is a softer, gel-like centre called the nucleus pulposus. Over time or with injury, the outer ring can tear or weaken, allowing the soft interior to push outward—a condition referred to as a herniated disc.
When that internal material moves toward the spinal canal or nerve roots, you may feel pain, tingling, numbness, or weakness in the arms or legs, depending on where the herniation occurs. In many cases, the lower back (lumbar spine) is affected; less commonly, the neck (cervical spine) is involved. The good news: many herniated discs respond well to conservative care, including physical therapy.
Why Physical Therapy Matters for a Herniated Disc
Physical therapy plays a key role in the non-surgical management of herniated discs. Evidence shows that, in the absence of serious neurologic deficits (such as cauda equina syndrome) most people can start with activity modification, education and targeted exercise.
Studies demonstrate that physiotherapy interventions reduce pain and disability in lumbar disc herniation. A systematic review found meaningful improvements in pain and function with physiotherapy.
One study comparing physiotherapy versus early surgery found that both yielded improvements, and physiotherapy offered a meaningful benefit.
Who Should Consider Physical Therapy for a Herniated Disc?
If you live in or around Clifton, New Jersey and are experiencing symptoms such as:
Back or neck pain that radiates into the legs or arms
Tingling, numbness or weakness in a limb
Pain that worsens with movements like coughing, sneezing or prolonged sitting
Trouble bending or straightening your spine
How Is a Herniated Disc Diagnosed?
Your physical therapist will begin with a detailed evaluation, starting with your medical history and a discussion about your symptoms. You’ll be asked specific questions such as:
When and how your pain first began
Whether your discomfort changes during the day
What kind of sensations you feel—sharp, dull, or radiating—and where they occur
Which daily activities have become difficult because of your pain
After reviewing your history, the therapist will perform a physical examination to identify underlying issues that may include:
Limited or painful movement
Muscle weakness or tightness
Areas of numbness or tingling
Reduced reflexes
Stiff joints or poor posture
Difficulty maintaining balance or walking normally
If the findings point to a herniated disc, treatment can often begin right away to relieve symptoms and restore mobility. However, if the therapist detects more serious signs—such as significant nerve involvement—they may coordinate with your physician to order imaging studies like an MRI.
How Can a Physical Therapist Help?
For most people, physical therapy offers longer-lasting relief from herniated disc pain than surgery or medication alone. A licensed physical therapist develops a customized plan to ease pain, restore movement, and rebuild spinal strength to prevent future problems.
The key goals of physical therapy include:
Relieving pain and inflammation through precise movement training, manual techniques, and posture correction.
Restoring flexibility and motion by safely improving how your spine and surrounding muscles move together.
Building core and back strength to stabilize the spine and protect it from further strain.
Encouraging natural healing through gentle, progressive activity instead of extended rest.
Physical Therapy Exercises for a Herniated Disc
At Clifton Physical Therapy, we guide patients through gentle, effective exercises that help ease herniated disc pain, restore mobility, and strengthen the muscles supporting the spine. The approach depends on whether the disc is in the neck or lower back, as well as each person’s comfort level and daily activities.
Neck Exercises
When the herniation is in the cervical spine, it can cause stiffness, discomfort, or tingling down the arms. Simple neck exercises can relieve pressure on nerves while improving posture and mobility.
One effective exercise is chin tucks. While sitting or standing tall, gently draw the chin toward the chest and then return to a neutral position. This movement strengthens the deep neck muscles and encourages better alignment. Side stretches are also helpful. Slowly tilt the ear toward each shoulder, holding the stretch for several seconds, then switch sides. This eases tension in tight neck muscles.
Neck rotation is another movement that can help. Turning the head slowly to the left and right within a comfortable range promotes flexibility and reduces stiffness. These exercises are performed slowly and without forcing the range of motion, ensuring that the spine remains supported.
Lower Back Exercises
For herniations in the lumbar region, physical therapy focuses on stretching, gentle movement, and strengthening the muscles around the spine, hips, and legs. Pelvic tilts are an effective exercise. Lying on your back with knees bent and feet on the floor, gently tighten the abdominal muscles and flatten the lower back toward the floor before relaxing.
Knee-to-chest stretches help relieve tension in the lower back and hips. While lying on your back, bring one knee toward your chest, hold the position, and then switch to the other leg.
Stretching the piriformis muscle is also beneficial. By crossing one leg over the other and pulling the knee gently toward the chest, the deep glute muscles are lengthened, which can reduce pressure on nearby nerves.
Hamstring stretches can relieve tension along the back of the legs and help improve lower back flexibility. These exercises should be gentle and gradual, avoiding any sharp or radiating pain.
Core and Spinal Strengthening
Strengthening the core and back muscles provides stability to the spine and reduces stress on the discs. Bridges are a simple way to strengthen the lower back and glutes. Lying on the back with knees bent, lifting the hips while keeping the stomach engaged, strengthens the supporting muscles.
Bird-dog exercises promote stability and balance. On hands and knees, extend one arm and the opposite leg, hold briefly, and then switch sides. Modified planks build core endurance while protecting the lower back. Starting with knees on the floor, patients gradually work toward full planks as their strength improves.
When Is Surgery Considered?
Most herniated discs heal with non-surgical care, especially when guided by a licensed physical therapist. However, surgery may be recommended in specific cases—such as persistent, severe nerve pain that limits mobility after several months of conservative treatment or when neurological symptoms like loss of leg strength or bladder control appear.
The New England Journal of Medicine published research showing that many individuals with lumbar disc herniation improved significantly with structured physiotherapy alone within 6 to 12 weeks.
Community Insights on Herniated Disc Recovery
“For me, physical therapy did the trick. But I learned that I have to do the physical therapy exercises every day for about 20 minutes a day to maintain.” — From a Reddit discussion on back pain
“Doing the correct PT can make your body release endorphins which reduces stress, pain and increases overall mobility.” — From a Reddit discussion on sciatica
“I had a great PT and while 6 weeks was not enough time to feel a significant difference, it helped me ease back into safe exercising at home which did decrease pain over a longer period of time.” — From a Reddit thread about physical therapy experiences
“Completely healed. Had an acute hernia, afterwards sciatica for around 9 months. Did a lot of flexion exercises and eventually it disappeared.” — From a Reddit recovery story
“Hey we have the same discs herniated 🙃 I’ve personally found PT really helpful (I’ve been really working on rebuilding my core postpartum) but also equally as important is being super careful of my movements during the day and retraining myself to move in ways that are more protective especially when bending.” — From a Reddit discussion about herniated disc recovery
Call us at (973)-241-1338 to book your appointment today for herniated disc treatment.
What others are saying
"I recently had ankle surgery and Clifton PT has been nothing short of amazing! My goal was to get back to playing soccer as quick as possible before the college season started and so far I'm right on track. Izzy, Bianca, Tiff, and John have gone above and beyond to make sure I'm back to 100%. Couldn't be more grateful to be treated by the best team ever!." - Nat Rufino
All the therapists at Clifton Physical Therapy are awesome, but I spend most of my time with Izzy and Bianca—and they’ve been amazing. They’re enthusiastic, knowledgeable, and always take the time to explain what I’m doing and what my issues are. Their positive energy and clear communication make a big difference in my recovery." - Bryan Tompkins
"Going Clifton physical therapy was one of the best thing that came out of my back pain! Every single staff member is amazing and cares for your recovery! I have been with them for the past couple of months and now continuing their workout program! I can’t recommend them enough! Tiffany, Izzy, Bianca and everyone else I have worked with there! Can’t rave about them enough!!." - Monica Mehta
"Clifton Physical Therapy has been a great place for me to heal my meniscus tear. The staff is very knowledgeable and friendly, and has been extremely helpful in guiding me through my recovery. I highly recommend their services.." - Kelly Bevando
Clifton Physical Therapy
✆ Phone (appointments): (973)-241-1338
Address: 1059 Bloomfield Ave, Clifton, NJ 07012
