Buy Herniated Disc Relief WorksheetGot Back Pain from a Herniated disc? A herniated disc can be very debilitating. Sometimes a nerve can get compressed, and there will also be numbness and tingling going down one leg. These stretches and exercises should help. Buy a worksheet with these stretches & exercises: https://www.askdoctorjo.com/product/herniated-disc-worksheet

A knee to chest stretch and pelvic tilts are great ways to loosen up the low back area where there might be tightness and pressure causing increased pain.

Prone props are also great to help “push” the disc back in. This should only be performed if you have a proper diagnosis and are cleared by your doctor as they might not be indicated for other back issues.

Related Herniated Disc videos:

Sciatica – Is it Piriformis Syndrome or a Herniated Disc?

Herniated Disc Exercises & Stretches

You may also like

How to Crack Your Back
Cracking your back can feel great, and it can help relieve back tension and back pain when it's done correctly. But it's very important to have a proper diagnosis because sometimes you should not crack your back at all. So always get cleared by your doctor or physical therapist before trying.
Mid Back Stretches
Mid back pain can make it difficult to perform everyday activities. Here are some of my favorite mid back stretches and exercises to help relieve the pain.
Sore Back Stretches
Sore back muscles are common when starting a new workout program or when exercising a little too hard. These back stretches can help relax a sore & tight back and provide pain relief.
Best Low Back Exercise
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite exercise for this area is a pelvic tilt. It’s a great exercise as well as a stretch for the low back, hips, and pelvis.
Yoga Back Pain Relief
Therapeutic Yoga can help relieve back pain by incorporating physical therapy & yoga. Trudy, a fellow PT & registered yoga teacher, stops by to show me stretches & exercises for back pain relief.
Back Pain Relief In Bed
These back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
Back Pain Relief
These back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow.
Low Back Pain Relief
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.
Spinal Stenosis Stretches & Exercises - Seated
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help relieve the pain caused by Spinal Stenosis.

Page 1 of 4