Got 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 relieve the pain. 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?:
https://www.youtube.com/watch?v=te9-8S5aPCw&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=41

Herniated Disc Exercises & Stretches:
https://www.youtube.com/watch?v=kyEF16tBBxo&index=5&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=0s

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Herniated Disc Exercises & Stretches
https://youtu.be/lkVSgrUazCM
https://www.askdoctorjo.com/video/herniated-disc-pain-relief

00:00 – Herniated Disc Pain Treatment
00:36 – Knee to Chest Stretch
01:46 – Pelvic Tilt
03:00 – Prone Prop

SUBTITLES, DUBS & TRANSLATIONS: This video features English subtitles as well as subtitles & translations for many other languages. Learn how to turn them on/off by watching this video: https://youtu.be/VatNBZh66Po

This video has been dubbed using an artificial voice via https://aloud.area120.google.com to increase accessibility. You can change the audio track language in the Settings menu.

All subtitles, dubs & translations are computer-generated, so they may not be 100% accurate, but we hope they will give more people the opportunity to enjoy our content.

DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.