Recover Pain | Chronic Back Pain & Sciatica on Instagram: "💥 What Is A Herniated Disc? 😨 A herniated disc occurs when the outer layer of your disc, the annulus cracks allowing the inner disc layer to protrude out/ ❌ Common symptoms are pain, tingling or numbness in the lower back, buttocks or legs. Here’s how to get pain-free in 3 steps: 1️⃣ Kneeling Cat-Cows These can help reduce inflammation around your disc. 2️⃣ Prone Lumbar Extension This one can help reduce your herniation and release pre