What equipment do I need for Herniated Disc Exercises and Stretches for Back Pain Relief?

No equipment is needed for this workout. You can do it anywhere with just your bodyweight.

Library

Video Details

Name: Herniated Disc Exercises and Stretches for Back Pain Relief
Uploaded: 2026-08-24
Duration: 3 min 27 s
Description: 3-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Back, Glutes. low intensity. helps with Pain Relief, Rehabilitation / Treatment Support.

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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

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.

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.

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.

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.