What equipment do I need for Sciatica Relief Exercises for Herniated Disc - 7 Minutes?

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

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Video Details

Name: Sciatica Relief Exercises for Herniated Disc - 7 Minutes
Uploaded: 2026-08-24
Duration: 7 min 16 s
Description: 7-minute workout video. Strength, Low Impact, Floor Exercise. targeting Core, Glutes. low intensity. helps with Pain Relief, Muscle Strength.

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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

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.

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.

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.

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.