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Herniated Disc Exercises and Stretches for Back Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
3-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Back, Glutes. low intensity. helps with Pain Relief, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout includes a series of exercises aimed at relieving back pain from a herniated disc, focusing on spinal extension and gluteal stretching.
🏃 Guide
This video is designed for individuals suffering from chronic back pain due to a herniated disc. It provides targeted exercises and stretches that help alleviate pain and promote spinal health.
Benefits
Pain Relief
Improved Flexibility / Range of Motion
Step-by-Step Guide
1
Prone Prop
Lie on your stomach and prop up on your elbows while keeping your hips down. Hold for 30 seconds, feeling a gentle stretch in your lower back. Safety note: If discomfort arises, lower yourself slightly.
2
Prone Push Up
Transition to a push-up position on your hands, maintaining hip contact with the ground. Start with 10-15 seconds, feeling an extension in your spine. Safety note: Avoid if you experience increased pain.
3
Bridge
Lie on your back with knees bent and feet flat. Lift your hips slowly, segment by segment, and hold briefly at the top. Feel the activation in your glutes and lower back. Start with 10 repetitions.
4
Figure Four Stretch
Cross one foot over the opposite thigh and pull the bottom leg towards your chest. Hold for 30 seconds, feeling a stretch in your glutes. Alternate sides.
Safety Notes
Avoid these exercises if you have severe pain, recent surgery, or any condition that contraindicates spinal extension.
Duration: 3m 27s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefRehabilitation / Treatment Support
Equipment Needed
🏋️ None
Primary Focus
💪 Back💪 Glutes
Category
StretchingLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#3 min#quick#short#Stretching#Low Impact#Floor Exercise#beginner#None#Back#Glutes#low