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Sciatica Stretches for Herniated Disc Relief
AskDoctorJo•Processed: Mar 03, 2026
8-minute workout video. Stretching. targeting Back, Hips. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The video demonstrates five effective stretches aimed at relieving sciatica pain caused by a herniated disc, focusing on safe execution and biofeedback.
🏃 Guide
This video is designed for individuals suffering from sciatica due to a herniated disc, providing targeted stretches to alleviate pain and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Prone Prop Stretch
Lie on your stomach, prop up on your elbows, and keep your hips down. You should feel a gentle stretch in your lower back. Start with 10-15 seconds and gradually increase the duration.
2
Figure Four Stretch
Lie on your back, cross one leg over the opposite knee, and pull the uncrossed leg towards you. You should feel a stretch in the piriformis area. Hold for 30 seconds.
3
Nerve Glide
While lying on your back, lift one leg to 90 degrees and straighten it while pulling your toes towards you. You should feel a gentle movement in the nerve. Perform 10 repetitions.
4
Chair Glide
Sit in a chair, extend one leg while leaning back your head. As you lower your leg, tuck your chin to your chest. This should create a gentle stretch along the nerve pathway. Perform 10 repetitions.
5
Stool Glide
Using a stool, prop up the leg on the affected side and lean away from it. Keep your foot straight and feel a gentle stretch. Perform 10 repetitions.
Safety Notes
Avoid these stretches if you have severe pain or instability in the spine. Consult a healthcare provider if unsure.
Duration: 8m 20s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Back💪 Hips
Category
Stretching
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#8 min#quick#short#Stretching#beginner#None#Chair#Back#Hips#low