Personalized Lower Back Disc Herniation Advanced Exercises

Overhead squat

2 sets x 15 reps

Rows

2 sets x 15 reps

Bilateral horizontal abduction

2 sets x 15 reps

Prone on elbows

Hold 1 to 2 minutes as tolerated

Press up cobra pose

10 reps x 10 seconds

Deadbug

2 sets x 15 reps

Wall planks

3 sets x 30 seconds

Birddog

2 sets x 15 reps

Glute bridge with band

2 sets x 15 reps

Clams

2 sets x 15 reps

Self traction over mat

2 sets x 30 to 60 seconds