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Bird dogs, clam shells, planks: all of them are good starting options for rehab on a disc herniation or sciatica but if that's all you've been doing and especially if it's been four plus months, it's no surprise to me why you haven't gotten any relief that you're looking for. When you're trying to make recovery from a serious injury like a herniated disc, the biggest key is making sure you are actively challenging your back's capacity and tolerance to activities. This means progressively challen
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