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If you’re dealing with a disc herniation, sciatica, or persistent lower back pain, hanging from a pull-up bar or repeatedly using spinal decompression may give you temporary relief—but what happens when the pressure comes right back?
In this video, I’ll show you 3 exercises for disc herniation and sciatica that go beyond passive decompression by working on three important areas: spinal stability, lumbar movement, and hip mobility. The goal is to help you actively improve how your lower back functions instead of relying only on temporary unloading.
Traditional spinal decompression for sciatica or a herniated disc can feel good in the moment because temporarily unloading the lumbar spine may reduce symptoms. But as explained in the video, hanging alone doesn't train your spinal stability, restore your missing lumbar movement, or improve restricted hip mobility.That’s why we're taking a more active approach.
⏱️ TIMESTAMPS
00:00 – Why Decompression Relief May Not Last
00:52 – How Spinal Decompression Works
01:25 – The Problem With Hanging for Back Pain
02:02 – What Your Disc & Sciatic Nerve Need
02:52 – Exercise #1: Active Decompression
04:41 – Exercise #2: Lumbar Extension
06:41 – Exercise #3: 90/90 Hip Rotations
10:20 – Understanding Centralization
📲 Want a structured plan for your back or sciatica?
Text “PAIN” to 317-751-9509 to get a free demo with the Rehab Fix team and learn more about the Centralization Process.
👍 If this video helped, LIKE & SUBSCRIBE for more videos covering disc herniation, sciatica pain relief, sciatic nerve pain, lower back pain, spinal decompression, back mobility, and strengthening exercises.
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