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Exercises to Instantly Help Disc Herniation Pain

Does your lower back go out when you bend or reach for something?
You could be dealing with a disc herniation — and no, the answer isn’t to “just rest” or rush into surgery.

In this episode, Dr. Grant Elliott breaks down the three simple but powerful exercises that have helped over 2,000 people reverse their disc bulges, relieve sciatica, and avoid unnecessary surgeries — all from home, with no special equipment.

💥 What You’ll Learn in This Video:
How to tell if your pain is caused by a disc bulge or herniation

Why rest and surgery-first approaches often make things worse

The real reason your disc pain flares up during certain stretches

How to restore mobility and reduce pressure on the spine

3 expert-recommended disc-safe exercises that work

The best move to restore lumbar extension and reduce nerve pain

The low back-friendly core exercise that helps prevent re-injury

🔄 The 3 Disc Relief Exercises Covered:
Cat-Cow + Advanced Low Back Version – Mobilizes your spine and pumps healing fluid into the disc

Lumbar Extension Flow – Reverses disc pressure and relieves nerve irritation

Dead Bug with Overhead Load – Builds deep core stability for long-term relief and bulletproofing

❌ Why Most Sciatica and Disc Advice Fails:
Many people unknowingly do toe touches, hamstring stretches, or piriformis moves that increase flexion and make their pain worse. These common stretches can push disc material further out, increasing pressure on the nerves and triggering more inflammation.

✅ What Actually Works (and Why):
By focusing on extension-based movements, core stability, and gentle mobilization, you can:

Relieve pressure on the discs

Create space for the nerve to breathe

Improve movement without aggravating the spine

Get back to normal activities — without painkillers or surgery

✅ Text me the word "pain" to +13177519509 and I will send you a free back pain fix demo so you can learn our “Centralization Process” and get pain-free!

Submit an application to work with us 1:1 and learn how to fix your low back! www.therehabfix.com/low-back-program

To view hundreds of free low back videos please follow us on instagram at @rehabfix www.instagram.com/rehabfix