5 Best Sciatica Stretches for a Herniated Disc – Ask Doctor Jo

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In addition to a herniated disc, sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a herniated disc. See more herniated disc stretches & exercises: https://www.youtube.com/watch?v=kyEF16tBBxo&index=5&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&t=0s

The first stretch is going to be on your stomach or in prone. Prone props are a great way to help “push” the disc back into place. Sometimes you get increased symptoms, but they should subside once you stop.

Next is a figure four stretch lying down. It is a great stretch for the piriformis muscle, and it also help if you are having pain from a herniated disc. You can modify it if needed.

The last three stretches, are really nerve glides or neural flossing. If you have sciatic pain from a herniated disc compressing on the nerve, glides can help loosen or free the nerve. It also helps if there is some scarring on the nerve. Be careful with these because nerves are very fragile, so less is more.

Related videos:

Sciatica – Is it Piriformis Syndrome or a Herniated Disc?:

Herniated Disc Exercises & Stretches:


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5 Best Sciatica Stretches for a Herniated Disc:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


AskDoctorJo says:

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Misty Lee says:

Thank you so much!!! 🙌
I have a question, I can't sit with my legs/leg laid out in front of me any tips to stretch it out without causing further damage?


Very beneficial……

ted3 says:

I’m 16 with a 8mm and a 5mm and i can’t centralize, is there any hope for non surgical relief?

SKirker says:

Hi Dr. Jo. I am a subscriber,, Are the exercises for herniated disc pretty much the same for bulging discs? I have bulging discs in the lumbar, and I am so afraid of making them worse. One is contact with the nerve root at L4. But I feel I need to get moving if I can.

Maurice V says:

Thank you so much for the video! Sciatic nerve pain is no joke!!

RogueBrit says:

Excellent works a treat 👍🏻

Samantha Rodriguez says:

Instant Relief thank you so much!! My back hurts where every one says that sciatica pain is and occasionally I’ll feel it in my hip and leg but not often. How can I be sure it’s sciatica and not something else?


Thank you so so much !
I have four bulging herniated disc and sciatic nerve damage from my thighs all the way up to my neck it’s taking a toll on me and my life !
You have made my day to day pain manageable after doing these stretches.
I would be in excruciating pain and immediately after doing this I was able to stand up and breath again Thank you !

Aryan says:

God bless you.😭😭😭

Haris Malik says:

my left leg only goes up 40 degree😑😑

Marcco says:

Excellent- got to go slow these days

Blythe Saunders says:

Watching this to help my mom.

Deep Diver says:

Hello doctor you are so kind ! God bless!

I just had a question. I first noticed a weird numbness in my left leg knee down wards after doing 4 sets of 100 slow inner thigh pilates ring… I had an MRI which said I had DDD and bulging disc L5 S1.

It’s been two months. I had back inflammation, which is better now. My leg was also better but it seems to fluctuate. I still seem to have a pulled nerve feeling in my left leg knee down wards…on the top bone of my left leg knee down wards mainly , nothing in my calves.

I don’t have serve pain just discomfort and very slight annoying pain . Is what I have sciatica from herniated disc ?

Ronelyn Armada says:

My brothers suffering spine disc sciatica almost 4 months wat. The best way

Jliu24 says:

Hi doctor, I have a 9 mm disc extrusion that has caused pain in my right buttock for months. I’ve heard some say to avoid sciatic nerve floss. Do you think it will benefit my situation?

Alicia Dy says:

Very effective!!!! Thank you very much Doctor Jo😭👏🏼

Cope says:

Thanks a lot for the video. Pain is unbelievable at mi right side all through right leg, i cant streight up my right foot, even with left i feel pain on right side 😢 what to do?

Seersa Abaza says:

Hello, is it normal to experience sciatica nerve pain after week of pain free after surgery, knowing that i was very careful an followed instructions carefully

Anindita says:

hey dr.JO i am having tinggling on my left toes while standing/walking…..what to do? ( i have leg pain from hip to toes too, probably sciatica)

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