9 herniated disc exercises and stretches for pain relief
Whether a herniated disc is to blame for your back pain or not, there are exercises you can do to ease back pain and build strength.
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Last Updated: Jun 5, 2025
Table of Contents
Fully covered back pain relief
Find relief from lower back pain, a thrown out back, sciatica, & more.
Check if I'm eligibleExercises for a back pain flare
Want expert care? Check if you're covered for our free program →- Pelvic Tilt
- Knee Hug
- Knee Rocking
- Back Extension
- Prone Press Up
Exercises to prevent back pain flares
Want expert care? Check if you're covered for our free program →- Abdominal Bracing
- Bent Hollow Hold
- Bicycle Crunch
- Diving Superman