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

If you’re dealing with sciatica pain or a herniated disc, this video will help you find real relief through safe, effective, and physiotherapist-recommended exercises.

Follow along with our step-by-step guide to reduce nerve pressure, improve spinal mobility, and strengthen your back.

💪 Exercises Included:

1️⃣ Ankle Toe Movement
2️⃣ Straight Leg Raise
3️⃣ Knee to Chest Stretch
4️⃣ Bridging Exercise
5️⃣ Cobra Pose (Bhujangasana)
6️⃣ Hip Extension in Prone
7️⃣ Superman Pose
8️⃣ Bird Dog Exercise
9️⃣ Cat-Cow Stretch
🔟 Piriformis Stretch
1️⃣1️⃣ Hamstring Stretch with Theraband (Supine Position)

🧠 Benefits:

✔️ Reduces sciatica and nerve compression pain
✔️ Improves lower back flexibility and strength
✔️ Enhances posture and spinal stability
✔️ Promotes faster recovery and long-term spine health

👉 Perform these exercises slowly and pain-free.
If pain increases, stop immediately and consult a qualified physiotherapist.

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