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.
Lumbar Spinal Stenosis
Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking.
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.
Relieve Back Pain
These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. Check out the back pain section of my website for more specific back pain related exercises and stretches.
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.
Favorite Lower Back Stretch
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite stretch for this area is a knee to chest stretch.

Page 4 of 4