Back and Neck Injury/Back pain exercices


I am a 63 years old male who has been practicing tae Keon do for 25 years; had to stop because of a L5 herniated disc diagnosed after an MRI. Am currently under conservative therapy and intermittent laser acupuncture, it has worked well up to now.
Would like to know the type of exercices I could do in order to maintain a certain level of fitness ( muscular toning , stretching , aerobics..).
Thank you.

Hello, Abraham.

The short answer and the one of immediate use to you, with a herniated disc, is "Gentle Spine Waves", shown here: |

The disc herniated due to long-term overcompression by tight spinal muscles.  Handle that to avoid further problems, as laser acupuncture won't handle it.  See this entry:

More on herniated discs:

As to the type of exercises, that would be somatic education exercises, which improve coordination and muscular control, and which bring excessive muscular tension under easy voluntary control.  The Cat Stretch Exercises contains eight lesson for a general conditioning program:

Video demonstrations of those exercises (not step-by-step instruction) exist on you, channel "Lawrence9Gold", title, "The Cat Stretch Exercises".

Back and Neck Injury

All Answers

Answers by Expert:

Ask Experts


Lawrence Gold


Questions concerning: back pain exercises -|- back muscle pain -|- back muscle spasms -|- degenerative disc disease -|- disc bulge -|- dizziness -|- groin pain -|- groin pull -|- lifting injuries -|- lower back pain -|- lower back exercises -|- sciatica -|- whiplash injuries -|- Hanna Somatics -|- headaches -|- back muscle spasms -|- "My back went out." -|- somatics -|- somatic exercises for back pain -|- somatic education -|-


In practice since 1990. Two years on staff at a hospital Wellness and Rehabilitation Center. Success rate: approx. 95%+

Townsend Letter for Doctors and Patients, American Journal of Pain Management, Somatics: Magazine-Journal of the Mind-Body Arts and Sciences.

More complete listing of publications at

Certifications (partial list): Hanna Somatic Education Dr. Ida P. Rolf method of Structural Integration

©2017 All rights reserved.