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.
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