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Sciatica Relief Exercises for Herniated Disc - 7 Minutes
AskDoctorJo•Processed: Mar 03, 2026
7-minute workout video. Strength, Low Impact, Floor Exercise. targeting Core, Glutes. low intensity. helps with Pain Relief, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes five exercises targeting the core and glutes to relieve sciatica pain associated with a herniated disc, focusing on controlled movements and proper technique.
🏃 Guide
This video is designed for individuals experiencing sciatica due to a herniated disc. It provides targeted exercises to alleviate pain and strengthen core muscles.
Benefits
Pain Relief
Muscle Strength
Step-by-Step Guide
1
Pelvic Tilt
Lie on your back with knees bent. Use core muscles to tilt pelvis back, flattening the lower back against the floor. Hold for 3-5 seconds and relax. You should feel your core engaging.
2
Bridge
Lie on your back with knees bent. Lift hips to create a straight line from shoulders to knees, engaging glutes and hamstrings. Hold briefly at the top before lowering. Focus on smooth, controlled movements.
3
Clamshell
Lie on your side with knees bent. Keep feet together and lift the top knee while keeping hips stable. This should activate your glutes without rolling your hips back.
4
Bridge with Ball Squeeze
Lie on your back with knees bent and a ball between your knees. Squeeze the ball while lifting hips into a bridge, maintaining the squeeze throughout the movement.
5
Prone Bent Leg Lift
Lie on your stomach with knees bent. Lift one foot towards the ceiling while keeping hips grounded. This engages the glutes and hamstrings.
Safety Notes
Consult a healthcare provider before starting if you have severe pain, recent surgery, or other significant health issues.
Duration: 7m 16s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefMuscle Strength
Equipment Needed
🏋️ None
Primary Focus
💪 Core💪 Glutes
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#7 min#quick#short#Strength#Low Impact#Floor Exercise#beginner#None#Core#Glutes#low