Marcos Sacristán, physical therapist: "There are effective alternatives for performing standing exercises to treat a herniated disc."

Marcos Sacristán , a physical therapist with a wide presence on social media, has shared a series of effective standing exercises to relieve the symptoms of a lumbar disc herniation . Safe, guided movement is an essential tool. Physical therapy strengthens the muscles surrounding the spine and safely restores mobility.

This type of injury particularly affects those who lead a sedentary lifestyle or adopt poor postures for long periods. In his recommendations, the physiotherapist emphasizes that there are "truly effective options that you can do standing up," offering solutions to those who are reluctant or uncomfortable with the idea of ​​lying down to train.

Simple alternatives to improve mobility

Among the exercises Sacristán suggests is one that involves placing your thumbs on either side of your spine, looking up, and extending your torso while pushing your pelvis forward. Another exercise uses a wall to simulate a vertical plank : you rest your forearms on it and engage your core without lifting your heels off the floor.

A third option involves using a chair as a support to extend one leg back, slightly rotating the foot outward, which encourages gluteal contraction. This type of exercise is aimed at activating key areas for balance and lumbar support. Movements such as the hip hinge, performed with the back against a wall and the feet in a vertical position, are included. This technique promotes pelvic stability and mobility without the risk of aggravation.

Marcos Sacristán also suggests a crossover stretch : From a seated position against a wall, cross one leg over the other and push your knee down, tilting your torso until you feel tension in your glutes. This stretch is designed to relieve pressure on the sciatic nerve and improve tissue elasticity.

Regular practice of this type of exercise, combined with other healthy habits such as proper nutrition and weight control, helps reduce lower back pain and improve patients' quality of life. The key is to incorporate movement gradually and safely.