Herniated Disc Exercises & Stretches - Ask Doctor Jo

To start off, lie down in a prone position on your stomach. You will prop up on your elbows for a prone prop. Try to keep your hips down on the ground while your stomach and chest come off the ground. If the elbows are too much, you can come down slightly to where it is comfortable. Hold this for 30 seconds and do three.

Then if that becomes easy, still in the same position, now come up into a push up position on your hands. Still try to keep your hips down on the ground if possible. This one is a little more stressful on the arms, so you might want to start off with 10-15 seconds, and work your way up from there.

Now turn over onto your back and prop you knees up with your feet flat on the ground. You will do a bridge by pushing your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time. You can start off with 10 of these, and then work your way up.

Finally, you will do a figure four stretch. Cross your foot over onto the thigh of your other leg into a figure four position. Grab the leg on the ground underneath the thigh, and pull your leg toward your chest. Hold this stretch for 30 seconds, and do three on each side.

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Swiss Ball Core & Back Strengthening Exercises (Basic):

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Herniated Disc Exercises & Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[AskDoctorJo]

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[jiten]

Thanks a lot... I am compelled to comment... I was having mild pain in lower back for last 4 year and was managing with stretching and yoga but it never went away.... After doing above excercise for 5 days( which is simple and very less time consuming), it's gone... It's fantastic...but I am continuing it for betterment...

[benlovett]

I have a bulging disk and this video has helped so much for the first time in months im able to sleep without pain really helpful !

[bedbackandbeyond]

Herniating a disc was the worst thing that ever happened to me. Having back surgery was emotionally traumatic. I felt so alone and scared. My physical therapist was a God send. He really helped me break that brain-pain connection.
That was 2019. I am now pain free and living a normal life. YOU can get there too! You will not be stuck in this pain forever!

[ishitasareen]

Just got diagnosed with herniated disc and have been suffering from back pain. I’m very fit otherwise, the diagnosis was very difficult for me to digest.
The road to recovery is long and it begins with this video.
Thank you, Dr Jo!

[nazhrineesaki]

Been suffering pain since last month and after following this for the first time i have an instant relief

[chickenfriedfishin]

This was an incredible help!! From 10 days in pain to feeling much, much better. Thank You!

[mayicydawn]

She's straight to the point and fast. Other videos take too long to explain. When in pain, less is more

[mahmoudelfar]

Thank you so much! I've been doing these for the past three months after my herniated disc and they're great! I'm gonna start transitioning to the Mcgill three now!

[Monster-wtqk]

I loved your video, short, straight to the point and effective. I’m in so much pain right now and after doing these stretches I can certainly feel relief. I will do this everyday! Thanks!

[busrannhobileri]

I have two disc herniations. I'm not currently doing any exercise for this. But its really sore and affecting my life quality. I got tired very quickly and having difficulty immediately after i stand up from a chair. I will start these exercises today. I hope it helps and then i'll update this comment. Thank you.

[shanastrozyk]

Wow!! I can’t believe how these stretches help calm the spasms in back almost immediately!! Thank

[udayanphilip]

Hi Doc Joe, thank you for such informative videos. It's been 4 months and I've seen significant improvement with extension exercises + McKenzie's. The figure 4 stretch aggravates my pain. The slump test and single leg raise with dorsi flex confirms its a herniated disc right so wondering why the figure 4 is so painful. Why do you think that is?

[potatotranslator]

I have a disc bulge which also has been causing me mild nausea, but this exercise helped a bit as well. I hope it continues helping.

[pelucitadered]

Are these exercises also for a person who has several herniated discs? Thank you for this video. I hope it helps.

[DD-tsoj]

I can't thank you enough for these exercises - what a difference!!! I'd like to know why the various professionals I've seen didn't give me this exercise!😕Bless you a zillion times for helping me get my life back after enduring excruciating pain!! 🏃

[stevet]

Thanks for the video. I started feeling back pain last January, and recently came across exercises like the one you just demonstrated. They do work! Such a simple, yet effective answer to a herniated disk. Thanks!

[almostaverageroger]

I injured my back yesterday and it hurts so much that I find it hard to stand and walk. Saw this Video and tried it and it definitely helped made me feel better. It has been a day and I've been doing this and I feel so much better. I could walk and stand with less pain now. Thank you!

[DalyaEason]

You literally saved my so much pain with the number four while pulling from under the thigh. I’ve been suffering for days and none of the exercises I’ve been following have helped. The second I did that stretch I felt the best relief Felt better than a steroid shot in my back lol. Thank you soooo much. The pain never came back and it’s been three days already 😊

[queendolcy]

Very helpful I experienced improvements within two days. I am grateful