11 Best Exercises for Herniated Disc & Sciatica Pain Relief | Step-by-Step Guide - video Dailymotion

Mobile Physiotherapy Clinic

Suffering from sciatica pain due to a herniated disc? These 11 physiotherapy exercises can help relieve nerve pressure, reduce back pain, and improve flexibility—all from the comfort of your home!  In this video, you'll learn:  ✅ How to perform each exercise correctly  ✅ The benefits of each movement  ✅ Tips for safe and effective home rehab  Exercises Included:  Ankle Toe Movement  Straight Leg Raises  Knee to Chest Stretch  Bridging  Cobra Pose  Hip Extension (Prone)  Superman Pose  Bird Dog  Cat-Cow Stretch  Piriformis Stretch  Hamstring Stretch with Theraband (Supine)  🎯 Designed by Mobile Physio – To Keep You Mobile, Powerful and Flexible!  👉 Suitable for beginners and people with low back issues. 🛑 Stop any exercise that increases pain or numbness, and consult your physiotherapist if needed.  📌 Follow Mobile Physio for more videos on sciatica, back pain, and home physiotherapy routines.  #Sciatica #HerniatedDisc #BackPainRelief #MobilePhysio #MobilePhysiotherapy #Physiotherapy #SciaticaExercises #SpineHealth #LowerBackPain

Transcript

00:00Hi everyone. Welcome back to Mobile Physio, where we help you stay mobile, powerful, and flexible.

00:07If you're suffering from a herniated disc with sciatica pain, this video is for you.

00:11Today, I'll guide you through 11 of the best physiotherapy exercises that are safe, effective, and easy to do at home.

00:18A herniated disc can compress the sciatic nerve, causing pain down the leg, numbness, or tingling.

00:24These exercises will help reduce pressure on the nerve, improve mobility, and build strength in key muscles supporting your spine.

00:32Let's get started.

00:33Ankle-toe movement. This simple exercise improves blood circulation in legs and prevents stiffness.

00:39Just lie down and move your ankles up and down like pressing a gas pedal.

00:43Repeat 15 to 20 times.

00:46Straight leg raises, lie on your back, bend one knee, and keep the other leg straight.

00:51Tighten your thigh muscles and slowly raise the straight leg up to about 45 degrees.

00:56Hold for 3 to 5 seconds, then lower.

00:59Repeat 10 times each leg.

01:01This exercise strengthens quadriceps and hip flexors.

01:04Also maintains leg strength without stressing the back.

01:07Knee-to-chest stretch.

01:08This stretch helps relieve nerve tension and relaxes your lower back.

01:12Lie on your back with knees bent.

01:14Pull one knee gently.

01:16Toward your chest using both hands.

01:18Hold for 15 to 30 seconds, then switch legs.

01:21Repeat 3 times per leg.

01:23Benefits.

01:24Relieves tension on the sciatic nerve.

01:26Stretches the lower back and hip.

01:29Reduces pressure on lumbar discs.

01:33Bridging.

01:34Squeeze your buttocks.

01:35Lift your hips.

01:36Hold for 5 to 10 seconds.

01:38And relax.

01:39Do 10 to 15 repetitions.

01:42Benefits.

01:42Strengthens glutes, hamstrings, and core.

01:45Improves pelvic stability.

01:47Supports the lower back.

01:50Piriformis stretch.

01:52Lie on your back with both knees bent.

01:54Cross one ankle over the opposite knee.

01:56Grab the thigh and gently pull toward your chest.

01:58Hold for 20 to 30 seconds.

02:01Repeat 2 to 3 times per side.

02:03Benefits.

02:04Relieves tension in the piriformis muscle, which may compress the sciatic nerve.

02:08Reduces buttock and leg pain.

02:10Hamstring stretch with theraband.

02:12Lie on your back and loop a theraband around the ball of one foot.

02:15Keep your knee straight and gently pull the leg upward.

02:18Hold for 20 to 30 seconds.

02:20Repeat 2 to 3 times each side.

02:23Benefits.

02:23Stretch is the hamstring and sciatic nerve pathway.

02:26Helps reduce tension on the lower back and nerve.

02:31Cobra pose.

02:32Lie on your stomach with hands under your shoulders.

02:35Press into your palms to lift your chest off the floor.

02:37Keep hips grounded, elbows slightly bent.

02:40Hold for 10 to 15 seconds.

02:42Repeat 5 to 10 times.

02:44Benefits.

02:44Help centralize herniated disc material.

02:47Reduces nerve compression.

02:49Improves lumbar extension.

02:50Hip extension and prone.

02:52Lie on your stomach with legs straight.

02:54Tighten your glutes and lift one leg upward without bending the knee.

02:58Hold for 3 to 5 seconds, then lower.

03:01Alternate legs.

03:02Repeat 10 times per side.

03:04Benefits.

03:05Strengthens gluteal muscles.

03:06Supports lumbar spine stability.

03:09Promotes balanced hip control.

03:11Superman pose.

03:12Lie face down on a mat.

03:14Raise both arms and legs simultaneously.

03:17Hold for 5 seconds, then lower slowly.

03:20Repeat 8 to 10 times.

03:22Benefits.

03:23Builds back extensor strength.

03:24Improves postural control.

03:26Enhances overall spinal support.

03:28Bird dog exercise.

03:30Get on hands and knees tabletop position.

03:32Extend your right arm and left leg.

03:34Hold for 5 seconds.

03:35Return to start.

03:37Repeat with opposite side.

03:39Do 10 reps each side.

03:41Benefits.

03:42Improves core stability and balance.

03:44Reduces spinal strain.

03:46Enhances cross-body coordination.

03:48Cat-cow stretch.

03:49Start on hands and knees.

03:51Inhale as you arch your back up.

03:52Cat.

03:53Exhale as you drop the belly and lift the head.

03:56Cow.

03:57Duck.

03:57Repeat slowly for 10 to 15 repetitions.

04:00Benefits.

04:01Increases spinal flexibility.

04:02Reduces tension in the back.

04:05Promote smooth disc movement.

04:07These exercises can really help when done consistently.

04:10But remember, move slowly and stay within pain-free range.

04:14If any exercise worsens your symptoms, stop and consult a physiotherapist.

04:18If you found this video helpful, hit the like button, share it, and subscribe to Mobile Physio.

04:24To keep you mobile, powerful, and flexible.

04:26Comment below if you'd like a full follow-along version of this routine.

11 Best Exercises for Herniated Disc & Sciatica Pain Relief | Step-by-Step Guide

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