Healing My Herniated Disc | 3 Gentle Exercises for Low Back Pain Relief
In this video, I’m sharing 3 gentle exercises I’ve been doing in physical therapy while healing from a herniated disc (L5-S1).If you’re dealing with low back pain, stiffness, or recovering from an injury, these movements are designed to help decompress the spine, build awareness, and gently strengthen the muscles that support your back.
This is not an intense workout — it’s slow, controlled, and focused on healing.
These exercises may help you:
• Relieve tension in the lower back
• Decompress and create space in the spine
• Improve core engagement and support
• Build better body awareness and control
• Move safely while recovering
In this video, we go through:
• A supported pelvic tilt + breathing exercise
• A gentle traction-based spinal release
• Controlled spinal wave (segmental mobility)
This practice is perfect if you:
✔ Are dealing with low back pain
✔ Have a herniated disc (like L5-S1)
✔ Are in a recovery or rehab phase
✔ Want gentle, safe movement
✔ Prefer slow, mindful exercises over intensity
Expect:
• Very slow, controlled movement
• Deep focus on breath and alignment
• Subtle but effective activation
• A supportive, healing approach
This video is:
• Beginner-friendly
• Low impact
• Rehab-focused
• Designed for body awareness and recovery
Always listen to your body and consult a qualified professional if you’re working with pain or injury.
You’ll need:
• A yoga block (or something similar to place between your legs)
Take your time. Healing is not rushed.
If this video helped you, don’t forget to:
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🤍 Come back and move with me
— Adee
Flow With Adee
#HerniatedDisc #LowerBackPain #BackPainRelief #SpineHealth #PhysicalTherapy #MobilityExercises #CoreStability #RehabExercises #SomaticMovement #FlowWithAdee Receive SMS online on sms24.me
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