11 Top 11 Effective Exercises to Relieve Herniated Disc & Sciatica Pain 💪

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.

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