Herniated Disc Rehab Exercises and Program

In this practice

Key teachings

• Addressing herniated disc symptoms through targeted movements
• Importance of lumbar extension for those with forward-bending pain
• Continuing to move, even with pain, to aid recovery
• Progressive approach to build confidence and tissue capacity

Ideal for

• Individuals with herniated discs or low back pain
• Those experiencing nerve symptoms down the leg (sciatica)
• People who find relief from arching backwards or extension movements

Lesson

Instructions

💥Have a Herniated Disc?💥

🤔 Did you know that we have an entire LOW BACK FIX program which is conveniently delivered via our app? You can now treat your low back pain on your own time!!! This program is 45 mins a day + 3 days a week. Link below 👇

⭐️As you know, back pain is all too common. But maybe you don’t know that bulging and herniated discs are just as common.

⭐️Herniated discs occur most often in the lower back. In many cases, they cause no symptoms and require no treatment. On the other hand, others with herniated discs may experience pain & have numbness or tingling down the back of the legs (sciatic nerve).

⭐️Most people who have low back pain, have a directional preference. 🔥***THIS POST is for those who have pain OR nerve symptoms down the back of the leg when bending forward, sitting, driving, etc. These folks prefer to stand, walk, lay on their stomachs and arching backwards feels good to them.🔥

⭐️For these people we want to start addressing the symptoms by doing lumbar extension movements. Basically we want to work within what they can tolerate in early stages and begin build their confidence, tissue capacity and overall work capacity then eventually adding back in those Flexion based movements. ↪️ Do NOT lay in bed, do NOT stop moving. Move as much or as little as you can, but just keep MOVING!

⭐️Here’s a progression to help centralize the pain (decrease the numbness and tingling down the legs):

1️⃣Prone Press Up 2️⃣Scorpion Kick overs 3️⃣Sciatic Nerve Flossing

📣When in doubt, you can always schedule an online appointment with me (or buy the program 😉)

👇🏼SAVE THIS POST & Tag a friend who should sign up for the LOW BACK FIX PROGRAM!

Steps

• Prone Press Up (Cobra stretch variation)
• Scorpion Kick-overs (Spine and hip extension)
• Sciatic Nerve Flossing (Nerve glide)

Benefits

• Centralizes pain (decreases numbness/tingling)
• Increases hip and spine extension
• Improves tissue capacity and confidence in movement
• Helps manage symptoms of herniated discs and sciatica