At Home Herniated Disc And Sciatica Relief Beginner Core Exercises

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If you’ve just been diagnosed with a herniated disc or sciatica, these are the 4 beginner core exercises you should start with.

In this video, I break down simple, safe, at-home core movements designed to stabilise your lower back, reduce stress on inflamed tissues, and help calm nerve irritation.

These exercises are ideal if:

You’re in the early stages of a lumbar disc herniation

You have active sciatica nerve pain

Standard physio exercises feel too advanced

You want to build stability safely before progressing

We cover:
• Modified McGill Curl Up
• Beginner Side Plank
• Modified Front Plank
• Bird Dog (regressions included)

Remember: recovery starts with stability. When the pelvis and spine are controlled, pain often reduces and confidence increases.

⚠️ Stop any exercise that causes sharp or worsening nerve pain.

If you’re struggling with sciatica or disc pain, let me know in the comments what stage you’re at.
If you want more personal help, you can book a free advice call using the link below (45–60 minutes).

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Welcome to the Official YouTube Channel of BashBackPain

I’m Colin, and for over 20 years, I’ve been dedicated to helping hundreds of people manage and overcome chronic low back pain, sciatica, and various forms of back pain, empowering them to return to a normal, pain-free life. Whether you’re dealing with chronic lower back pain, sciatic nerve pain, or even more challenging conditions like herniated discs or bulging discs, my goal is to provide you with the tools and knowledge to find relief.

In 2005, I personally experienced the struggles of severe back pain when I was diagnosed with a herniated disc at L5 S1, a bulging disc at L4 L5, and to make matters worse, I also developed spinal stenosis and arthritis. It felt like my life would never be the same again.
➡️ However, through a combination of strength training, rehabilitation, and exercises tailored to relieving sciatic nerve pain and fixing chronic back issues, I managed to restore my physical health and reclaim a pain-free life.

On this channel, I share a wide range of content aimed at helping others find back pain relief. From exercises for sciatica, tips on how to relieve chronic low back pain, to strategies for fixing herniated or bulging discs, my videos are designed to guide you through your recovery journey.

If you're struggling with sciatica pain or chronic lower back pain, you’re not alone—and I’m here to help you get back to living the pain-free life you deserve.

Make sure to subscribe and start your journey toward lower back pain relief today!

📬 If you have any questions or would like to ask me any questions about your back problems feel free to contact me on the below email address. Enquiries: [email protected]
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🕮 Video chapters:

00:00 Introduction
00:30 Why Core Stability Matters for Herniated Discs
01:23 McGill Curl Up
03:14 Beginner Side Plank
05:14 Modified Front Plank
07:28 Bird Dog Arms Only Progression
08:48 Bird Dog Leg Progression
09:15 Conclusion And Closing Notes
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