Herniated Disc Exercises & Stretches – Ask Doctor Jo


Hey everybody, it’s Doctor Jo and today I’m gonna show you how to do some herniated disc exercises. Let’s get started. So I’ve got Teddy the Dog with me, he’s got some great apparel, he’s pretty clever so if you want
to check it out, check out his website. So let’s get started with the exercises. Now
with a herniated disc, what you want to do is try and push the disc back in, so you’re
gonna be doing extension exercises or going back. So we’re gonna start off in the prone
position on our stomach. And what you want to do is just lie flat. Try and keep your
hips down. And then come up on your elbows. So this is just called a prone prop. It might
be slightly uncomfortable if you’re really sore so you can come down a little bit. But
if you can get up on your elbows, just hold there for about 30 seconds. Now see my hips
are staying flat even though my stomach and chest are coming up a little bit. So do that
about 3 times for 30 seconds, come down take a little break in between. And then if this
gets easy, you can go into a prone push up. Where you’re actually then coming up on your
arms a little bit. Now see I’m still trying to keep my hips down and coming up like this.
So it’s not pushing up, but getting that bend in the back going into the extension trying
to push that disc back in. Now this one is a little more stressful, so you might want
to work yourself up to 30 seconds, come back down. Take a little break. And then push back
up. If it gets pretty easy, you can go longer than 30 seconds. Work your way up to a minute
or so. Then you’re gonna roll over onto your back and prop your feet up. So in this position
your gonna do a bridge. Now with this bridge, you want to go one segment at a time. Really
just stretch out that back. So you’re not just popping up into a bridge, you’re coming
up, up, up. So really almost trying to get one segment of your back up and down each
time. So coming up and then coming back down. You can start of with just about 10 of these
and then work your way up from there. You can do a little pause at the top for about
3 seconds and then slowly come back down. And the last one is the figure 4 stretch.
Just to stretch out those gluteus muscles, the piriformis muscle and your bottom area.
So you bring your leg up, cross your foot over so you’re making that figure 4 position.
And then you’re gonna grab underneath the leg and pull up. So you should feel the stretch
right through here, through your bottom area. Hold that stretch for about 30 seconds and
then switch sides. I like switching sides, if you want to do them all on one side you
can, but I feel like you give each side a little bit of a break if you alternate back
and forth. So again 30 seconds and then alternating sides. So there you have it, those were your
exercises for a herniated disc. If you have any questions, leave them in the comments
section. If you’d like to check out some other videos go to AskDoctorJo.com Don’t forget
to like us and subscribe. And remember, be safe. Have fun. And I hope you feel better
soon.

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