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Yoga for Herniated Disc Relief and Core Strengthening
Man Flow Yoga•Processed: Mar 03, 2026
13-minute workout video. Yoga, Floor Exercise. targeting Core, Back, Glutes. low intensity. helps with Pain Relief, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes core-strengthening exercises aimed at alleviating pain associated with herniated discs. It emphasizes proper technique and body alignment.
🏃 Guide
This yoga routine is designed for individuals suffering from chronic back pain due to herniated discs. It focuses on strengthening the spine and core while alleviating discomfort.
Benefits
Pain Relief
Muscle Strength
Step-by-Step Guide
1
Plank
Start on your hands and knees, keeping your belly button lifted. Engage your core and hold for 30 seconds, feeling the abdominal muscles working.
2
Bird Dog
From tabletop position, extend one arm and the opposite leg. Maintain a neutral spine and hold for 30 seconds, feeling stability in your core.
3
Prone Strengthening
Lie on your stomach, lift your head and shoulders slightly off the ground. Hold for 20 seconds, engaging your back muscles.
4
Bridge
Lie on your back, feet planted, lift your hips while squeezing your glutes. Hold for 60 seconds, feeling activation in your hips and core.
Safety Notes
Avoid if you have severe pain or instability in the spine. Consult a healthcare provider if unsure.
Duration: 13m 17s
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💪 Back💪 Glutes
Category
YogaFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#13 min#medium length#Yoga#Floor Exercise#beginner#None#Core#Back#Glutes#low