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Hey everyone. I just wanted to encourage you guys to not lose hope because disc bulges CAN heal. I'm in my 20s and I was in major pain every day for about 6 months from a L5-S1 disc bulge (confirmed after having an MRI on my lower back). I was in horrible pain every day, the whole day, no matter what I was doing.. sitting, walking, trying to fall asleep etc. Sometimes it would take me even 2-3h to fall asleep because the pain was so bad. I had constant back pain and pain in my right leg (especially my thigh, around the joints and calf). I am sharing this so you can understand that I was in such bad pain and I healed! And I know how desperate I was to find some advice from someone that actually healed from this so I hope this is gonna help someone.. I am not 100% healed, I still feel pain once in a while.. for example after sitting for too long (ex 8h at work) or if i don't move my body for a couple days (like jogging or working out) but I would say I am 95% healed and for me it's like a miracle, after living in pain for 6months! I've been 95% pain-free for about 1 month and a half!! Things that I tried and worked for ME: 1. I changed my diet. I tried to adopt an anti inflammatory diet: - the only meat I eat is chicken (max 5 times a week). You can also eat turkey, it's actually even better; - I stopped eating sweets, fast food, processed foods.. especially icecream, chocolate bars, sodas, aliments that have added sugars (and most of them have it, check labels before eating sth), pre-cooked/frozen foods etc. - I ate a lot of vegetables&fruits (fried, steamed, smoothies etc).. about 70% of what I ate was vegetables and fruits - less white flour, white rice and more whole wheat flour, brown rice etc; You can find a lot of info about anti inflammatory diets, recipes etc online. I started an anti-inflammatory diet about 1month before my pain started to decrease. 2. I made an anti-inflammatory juice and I drank 1 shot a day for about a month. If you want, you can ask your dr first, but I felt ok the whole time..after all it's just natural ingredients. If you want the recipe for the juice let me know and I'll write it down in the comments. (it's mostly ginger, turmeric, aloe vera, apple cider vinegar etc). I feel like taking this juice helped very much, i started feeling some improvement after the 1st week. Idk if it was specifically the juice cuz I was doing more stuff so I am not sure. 3. I started moving my body almost everyday. I would either go jogging (1-2mi) or even just walking for 2-3mi. Or I would just do some exercises at home for 10-15 min. There are a lot of videos with exercises online, but one thing i wanna mention is to find exercises for your specific disc bulge cuz some people would just say "stretches for back pain/ disc bulge" but they can make ur pain worse, cuz they are not good for your specific disc bulge. As I was saying, mine was a L5-S1 and 1 thing you MUST stop doing is bending down with your back or lifting things with ur back. IF you have to bend down or pick sth up, bend ur knees, don't bend your back forward cuz that's pushing the bulge even more on your nerves and that causes the pain.. Hope that makes sense. The dr explains everything really well in this video ua-cam.com/video/e2gog8A8qvM/v-deo.html . I recommend watching the whole video as I tried to implement everything he was saying in this video and I feel like it really helped me. 4. I went to chiropractic adjustments and physical therapy this whole time (and still going). I started with 3 times a week, then 2times a week and now once a week. 5. ! I am doing Spinal Decompression. (I did it 6 times in about 1m and a half. Now I am doing it once every 2 weeks but this is sth for ur chiropractor to decide.) I feel like this also helped a lot cuz I've started feeling improvements since I started doing it. In the beginning for about 2 weeks it felt like my symptoms got even worse and after that I started feeling a lot better. But again, I was trying out so many things that I don't know what helped or what made it worse. But you should definitely try the spinal decompression. 6. I took a natural supplement that my chiropractor recommended. It's called Devil's claw and it's literally $8 at Walmart. I starting taking it about a month before I started feeling better. 7. I tried to sleep more on my back, or on my side with a pillow between my legs, I bought a cervical pillow, I tried to have a better posture etc. Also I feel like it's really important to have a good and positive attitude. I was really down and discouraged in the first 3 months and in those months I literally didn't feel any improvement.. I was in major pain the whole time. I really think that the body can't heal when you're just upset all the time.. it's like you're not allowing it to heal. I know it's hard to be positive when you're in such bad constant pain.. but try to make an effort, it's gonna be worth it. And also, I believe in God and I constantly prayed to receive healing and I declared healing over myself in Jesus' name. And I would thank for the healing that I received (even if at that time I was in pain). Believe you will receive healing. Have faith! God doesn't want you to suffer. As I was saying, there are a lot of things that I tried so I can't really point to sth and say that that's what you need to do, but I really hope this is gonna help someone. I would've loved to find some tips like these when I was struggling with so much pain. PS: It was my personal decision to not take any painkillers or other medication during these 6 months. I think I only took about 5 ibuprofens in this whole time. I can say that my healing process was 99% natural: chiropractic treatment, diet changes etc. That's what I was looking for and it definitely works! If I missed something I will definitely update this comment. Let me know if anything helped you or if u have any questions. I really hope this will help! Take care and God bless you guys.
Hello I also have L5 S1 but i dont have pain on my legs or lower back but I have tingling after a walk and easily tired when standing or sitting my spine specialist recommend me a physical therapy with traction I am in my 4th session yesterday sometimes the tingling sensation are lessen but still there at times after a walk I also taking a gapabentin. Hopefully by God's grace healing comes.
Thanks for sharing your experience in such brief. And I wish to clear a doubt - should we not bend our spine/back forward anymore? My doc told me the same don't bend forward, if necessary bend your knees He said bending your spine forward ain't good in general
I have basically fixed my own disk issue doing dead lifts. I had bad low back pain for more than 10 years. On and off sciatica, couldnt lay on my stomach, always woke up with my back really stiff and painful. I started doing dead lifts after not doing them for a long time. Started very light and slowly over time increased the weight. Made sure to keep form. Now I can dead lift 325lbs with no back problem. I tried 3 different chiropractors with only temporary relief. Dead lifts have apparently strengthened the muscle around my disk and I am now almost pain free. So just wanted to share that as another thing for people to try.
Thanks for your tip, my issue is, I’m so afraid of going back to the gym because when I did, I ended up hurting my right knee. So I’ve struggled with back and leg pain for three years. I am glad to hear something worked for you. God bless!
Sir, I am Sreekanth from Kerala,India I am a professional swimmer&working in Indian Army .I am also suffering from herniated disc problem more than 3 years.Me also alwayz woke up with my back really stiff &painful. if you give a possible solution tips for this its help me from more pain free🙏So please help me sir if you can
@@Tbilisski1999 because I like learning. There's always more than one way to fix an issue. My way happened to work for me. And I like to share my experience so that maybe it will help someone else too :)
I’ve had my slipped discs for 18 months (11 with wrong diagnoses) and had sleep limiting / activity limiting pain for all of that time. After only a week of following your recommendations I can already feel the healing. Shocked that I was doing contraindicated exercises prescribed by one of the many physio / osteo specialists I’ve seen. Thank you!!
I'm so sorry that you have had such difficulties for so long, that must've been very challenging - I'm so pleased my videos have been able to offer some much needed relief!
It's very important to listen to your body when you exercise if you have sciatica. If you feel pain at any time, JUST STOP as the activity is either not right for you or you may not have recovered well enough to do that! There is no one size fits all in the exercises we do as each individual condition is different. If it's very painful, STOP! Otherwise, if it's just a little pain felt then it may be ok to continue. Always listen to your body, don't ever be fooled by the slogan "No Pain, No Gain"!
That's so true. My sciatica was so bad I couldn't move much and well meaning family and friends try to tell you to keep moving! I got bursitis in the hip after that and had to keep explaining that inflammation requires rest.
My issue is sometimes it feels fine when exercising and then the next day I wake up I can’t move. I have to be more careful with my exercise selection/form
Just yesterday, I advised a client with sciatica to avoid stretching their hamstrings and mentioned your channel as a great source of info. Now I've just seen this video - just the best timing! Your advice is always excellent.
I come from Taiwan Im 24 years old and I’ve got HIVD and severe sciatica for five weeks. That’s extreme pain to me. This video taught me that i ever made ,stretch hamstrings and psoas muscle are wrong That’s very helpful to me Thanks very much
I was wondering why I wasn’t able to put my pajamas or get in the the car without causing pain when actually I am able to walk just fine on the same leg apart from the sciatica flares 1-2 times a day.. now I know why and no one has ever told me this. This information is gold. Thank you so much!
This is great advice thank you so much. I've been suffering from 2 bulges in l3 and l4. Other therapists have told me to keep stretching. I've been in pain for 8 years. So again thank you.
Hello, I am following you from Turkey. 20 years ago, while playing a football match, I slipped and fell on my hip and L3-L4 bulding L5-S1 protrusion occurred. I changed my social life and profession. I started a job where I work sitting and started to have a more passive social life. I thought I was getting better. 20 years have passed. Although I had minor pains from time to time, I was generally very well until this year. Living a passive life and working sitting did not help my recovery at all. Now my pain has increased again. I have no problems walking. Standing for a long time or not lying down and resting daily causes sciatica pain. I have pain in my hip and back muscle group that reaches my heel. I massage my hips and muscles very hard and even punch my muscles, this is the only way I relax. I have a hard time especially when sitting down and getting up from hard places. What is the latest status of the discs, it seems certain that there is no improvement, but I do not know if there is any worsening. I started exercising again, but do you think my condition will improve with exercises? What kind of program should I apply? If you have an exercise video, can you recommend it?
Ive gone through hell with this condition. Starting 4 weeks ago. Its going away but im not yet completely out of the woods. Anyway, your videos are describing my particular experience perfectly. I clean swimming pools. Requiring hours of walking around and bending over every day. But thats only half the misery of the last 4 weeks. We had a hurricane. Hurricane Baryal. A pool cleaners nightmare. In a heavily forested suburb of Houston called Kingwood, the livable forest. Prevention is my biggest concern going forward.
Everything you mentioned that one should not do was all the things that PT had me doing for 12 weeks after I had a L4,L5 herniation….here I am 11 years later with no improvement
Suffered from 2 bulging discs and a herniated discs. Had a Lumbar TLIFT of my L2-L5 ,I'm 3 1/2 weeks post op. It was the best thing I have ever done for myself. ❤❤❤
Hello Will, Oh my God. You are so right about stretching the hamstrings. After doing those stretches this sciatic was on fire. I don’t do hamstring stretches anymore.
Not being able to stretch hamstrings is a symptom not a cause. It means your nerves are being compressed. I ended up with back surgery (double laminectomy of l4/l5). Now stretching is actually good again and relieves the immense stiffness post surgery. I'm realizing I never stretched at the hips properly in the first place. Hamstring stretches are worthless if you don't stretch them through the hip also.
Been 2.5yrs with an L5 herniated disc. No matter what I do I cant get relief from the pain. I've leanrt some interesting things watching your videos. Thank you.
Epidural steroid injection could be the answer. 2y and no pain relief?? No good, too long. Been in my 3 month of my l45 herniation, and I'm going for the shot at the end of February
This was very useful. My therapist just mad me do hamstring stretches and made my case worse and i was in pain doing these exercises. Now i know because of you what i should do many thanks and much appreciated. Hope you can make a video for people with this issue if they are forced to sit like in traveling in an airplane or a bus
@@HT-Physio yeah man of course! And good news, my back has gotten way better. Pain is down from like a 5 to a 1. Thank you a lot for all your great videos, it was a big help.
L5/S1 8 weeks ago MRI determined it was an extrusion. Hideous pain for first 4 weeks. Made worse of course pre diagnosis, when I thought it was a muscle issue. Excellent tips in this vid and very glad I came across it early-ish in about week 4. Key is avoid movement that aggravates the nerve/bulge issue. However, one thing that has worked for me is walking. Getting out of bed was awful with sciatica and very powerful ache down my right leg. But I just walked to through it while trying to lengthen the stride gradually. After about 4/5 km I found the pain dissipated and I could walk normally. After a few weeks of walking and avoiding aggravating exercise, the pain I wake up it getting less and less. Haven’t touched alcohol and have been staying very hydrated. Just thought I’d share my routine. Give walking a try
Agree! Suffered for years with episodes of sciatica and walking it off is absolutely the answer for me. When I hear friends being told to take bed rest with sciatica I want to scream. nooo! Keep moving!
I figured this out for myself 30 years ago, no thanks to physios, doctors or specialists. First time I've heard an authority say it out loud. Trying to do them kept me in pain for years.
If u suffer from herniated disc.. 1. If u have swelling in your lowerback use ice packs to reduce swelling. Trying gym, exercise or swimming when there is inflamation is a bad idea. 2. Once swelling reduces try hot fomentation to ease muscles in the lower back. 3. All below to be done only if swelling is gone. First is strengthening lower back muscles, hips, stomach n knees . This needs little practice. Start slowly. Like on back tighten your buttock , hold for 10-15 sec n relax. Start with 5 times. Increase count n times with your comfort. Keep a rolled towel below knee Tighten your knees . Hold for 10-15 sec n relax. Like on back bend knees , tighten buttocks pull in lower abdomen and raise your buttocks ONLY as much as your palm width. Hold start with 10 sec and increase as u feel comfortable. Practice pelvic tilts throughout the day. The next best exercise is to lie on side with the painful side on top. Bend legs at angle such that feet r in line with buttocks. Join feet now raise at knees such as to form a diamond. Hold for 15 sec and relax. Take care not to turn body while forming diamond. This strengthens the side of leg through which sciatic nerve passes. Try sleeping for some time with a rolled up towel on lower back near herniated disc. When sleeping on side take pillow in between legs. When sleeping on back keep pillow below knee. Do not try any exercise while there is inflamtion. Start collagen, glucosamine, chondroitin, boswelia which will help in healing disc elasticity. Best wishes and may God heal you.
my mildly bulging discs were not that bad (bad enough) but then I remembered that my PT said I should stretch my hamstrings. I did it a couple of mornings lately prior to getting out of bed, and now I am having horrible neuropathy ( bilateral electric shocks and tingles that go all the way to my feet, and are worse when I am lying on my back trying to sleep! also I realize I need to stop bringing my knees up (thinking I am doing something good for my stomach and core) ,and have noticed driving makes things worse, Great video!! Thanks!!!
This is fantastic thank you. There as many stupid videos on utube saying do this exercise or do this and it just made my sciatica and herniated disc worse. Thank you for posting
I’ve been laid up on the couch for two weeks twice in the past 3 months. I got some crutches today and a traction brace on the way. Looking forward to life getting back to normal.
Thank you so much sir, the pain is not like before. Before now, I could not go down stairs. But now, I can go to down stairs living room and kitchen. Thank for using your platform to touch lives. God almighty will surely bless you for us. Once again, thank you so much sir.
So true. I went to my GP physio. And without checking my back she said it’s a hamstring problem. Gave me hamstring stretches. Rolling on a foam roller etc. don’t get me wrong it eased pain. And felt like it Opened up my back. But a week later, my back flared up so bad I couldn’t bend randomly again. Agony. Went to a chiropractor, she did some adjustments and said it was coming from a irritated disc sending the shooting pain down my leg. Since then, good posture, bending at the knees, sleeping on my back with a pillow under my knees is helping. Hopefully I can get back in the gym soon
Thank you! I'm dealing with multiple issues right now, and what got me here was the silly idea of "work through the pain". Now I've got a stress fracture in my knee, silly me.
I'm sorry to hear this - it's a bad message we're often told, pain is there as a warning sign of what our body is rejecting - I hope your fracture has healed fully
@@HT-Physio Thank you, yes it's all good! I learnt a lot along the way, from getting a halti harness for the large and strong Kelpie I'm walking, to proper shoes (so expensive) Hoka Bondi 8, to a 7 day water fast that apparently makes the body create it's own stemcells and helps healing, to starting to swim. I healed so well, and now I'm falling back into bad habits. Need to pull myself together again. Thank you for asking!
Thank you so much. No pain, no gain is not applicable to sciatica or bulging disc. I will try your advice. My condition does not get better. I will avoid the painful exercise I'm doing and follow your advice. Take care.
I stopped doing my stretches when I'm feeling better and start then stop then start, I did not know smoking made it worse, that's probably another reason why. Thank you.
I was told to stretch my hamstrings and I feel it’s made my disc injury worse. Thanks for the great info. I’ve seen a lot of different physios and unfortunately none of them seem to specialise in back issues or take time to make a thorough assessment.
All u videos give me hope. I m suffering from bulging disc that is pinching the nerves. In lots of back pain for the pass month, i follow ur rules to avoid additional pain. I live upstairs and i have climb stairs. Is this bad for healing? Pls advise
Hi from Australia, I'm 7 weeks into a buldged disc at L4 and L5 pressing on my S1. My physio has had me doing some leg stretches and I'm just not healing. This video has been so helpful, I need to listen to my own body first 😊 thanks for the great tips.
@@miguelcisneros1825 just out of nowhere it started to feel a lil better , just pray I have been praying! I’m waiting for pain management and also for the neurologist maybe get the surgery
Really helpful video thanks. I've had an MRI and been told I have 2 bulges, and 1 prolapsed disc. Is prolapse the same as herniation? Ive tried googling but there doesn’t seem to be a consistent answer. Thank you!
Extremely helpful. I did not have a bulging disc until I was in PT for them to work on my hip and hamstring area. The exercises they gave me were what started all the pain. Not everyone smokes or drinks so I was able to discount those reasons, but that said, you can have inflammation in your body with the foods that you eat. You may want to temporarily go on an anti-inflammatory diet. But the other four reasons have been very helpful. I'm going to watch his other video on the exercises he suggests for healing my bulging disc. Another trainer suggested to use a table that inverts you upside down. The other way you could do it is to hold on to overhead bars, but have your feet resting either on the floor or on a stool so you're not dangling freely.
Now this is interesting! We’re always told what to do and never what not to do. I was told my core is weak so I hit up some hanging leg raises, I also thought more bang for my buck with de compressing my spine during hang. Been getting frustrated I’m not feeling improvements along with everything else I’m doing but this video will definitely change the way I do things!
My chiro told me to stretch hamstrings to no end. I was a supporter of chiro for so long, but haven't been in over a year and feel better than ever. Sports massage, controlled rehab for the win.
Hi there - I have the following videos regarding exercises with bulging discs which may be of use! ua-cam.com/video/v9Z6C-ds50A/v-deo.html ua-cam.com/video/zmT8ZCONkz0/v-deo.html ua-cam.com/video/b_kAPWileU0/v-deo.html
Thank you very much for this a useful information.I had injured long time ago low back and hip,than I have problems with nerve,I tried everything but nathing helps.Thank you.
I have a herniated lumbar disc, and tight hamstrings. The therapist is stretching my hamstrings, but I not suffer from symptoms of sciatica. Is stretching the hamstrings in my case dangerous? Thank you for this wonderful information.
Thank you, really enjoy all your videos so helpful, especially the information about the psoas muscle, that’s exactly the one that I must have been over using when I was delivery driving, stopped immediately when the doctor said it’s aggravating my sciatica, I knew he was right, but you just explained exactly why, thank you, information is power to me getting better
I love this guy! Everything he says is 100% true. I have been recovering for 4 months now because I made all the mistakes he mentions in his vids. Also, DO NOT let chiros or osteopaths crack your back it makes it 100% worse. At least that’s what happened to me. Set me back weeks of recovery
I have a small mental support group for people having disc herniations and other spine problems/are in chronic back pain. We discuss things we're doing to heal ourselves in the group. If you wish to be a part of it, please do comment under this thread, I'll add you.
I am my own worst enemy! I am 64 and have had back problems forever. Degenerative disc disease, arthritis etc. I have fusions at C6/7 and L3/4., the latter seven months ago after three plus years of non-surgical interventions. That said, I am pretty fit and strong. Unfortunately, I now have nagging pain generated between L4 and S1 (disc height/osteoarthritis) 10:20 that starts getting better, then flares up.This video really gave me “AHA!” moments. First….hamstring stretches. I am a cyclist and have been doing them for years because my sports med doc always complained about my tight hammies. He said it was from pedaling in tight circles for hours. Speaking of bicycles, I not only have the road bike, but I also have a Peloton. You suggested not doing knee lifts because they engage your psoas. Obviously I do knee lifts a bunch while pedaling, because I am clipped in and generate power throughout the whole pedal stroke. Should I be avoiding this until things calm down? One of my issues prior to fusion at L3/4 was that hip flexors on my right side on my right side atrophied, along with my quads and glutes. My last two PT docs gave me exercises to strengthen the flexors. The first had me going back laying “heel taps”. The last one had me doing straight leg “dead bugs”. I stopped the “dead bugs” because they hurt. With the “heel taps”, I do them while laying on my back, I pull a resistance band down from over my head, clinching my core every time I touch a heel to the floor. That does not hurt. I have the tendency to try to “push through” the pain. This video has been enlightening. I am avoiding everything that hurts…PERIOD! I will forgo my many hamstrings stretches, which were given to me by my first PT, by the way. The thing that will be hard to give up is pedaling. It helps things will be getting wet up here in NW Washington, but then again, as mentioned, I have a Peloton and a smart trainer for bicycle, so I can ride when it is cold and raining outside. I wonder if I go easy and stop if it hurts (it generally does not) whether I could spin a little just to keep this old guy’s heart rate up?
Thank you for the unformation. I am one month into a bulging disc without sciatica but get calf cramps too. The dr put it down to quinine some say electrolytes but despite the remedies it has reduced not gone away. Some of the exercises have helped.
Interesting video... I suffered with bad backs for years due to my work as a gardener..... I've found the best way is to rest your back 1st day..in bed I do.. Then move a bit rest a bit.... I have a hang bar which I use and just before bed to Elongate the spine..... Got a bad back at mo.. Another problem I have is I don't drink enough water... Which I should address..... Bad backs are so debilitating......
I have l5 s1 not improving; things I have doing for far; 1-Reduced weight from 90 to 82kgs 2- Changed eating habits added lot of greens 3-morning after sleep and before sleep recommended stretches 4- office work by standing bought a standing work desk sit only to relax few minutes 5- Takes walks twice or thrice 10 minutes each 6-No smoking or drinking anyways 7-Drinks more water 8- Swimming 15 minutes 9- Hot water jacuzzi 5 mins 10- Team and sauna 5 minutes each Still I get extreme pain when sit more than 30 minutes 💁♂️ 10-
My sister in law had this in the front middle of her abdomen, took forever to be properly diagnosed, pin pointing the bulge herself to the doc, surgery was done. I'd rather be at peace with the weeds in my garden (I'm a forest technician) than work on victory garden as she does, bon weekend from French Canada 🇨🇦 everyone! It's Labour Day weekend here, a holiday we share with yanks!
Herniated discs can take time to heal from 3 months onwards. Don't do this or do that. Listen to your own body there is no right or wrong. You can't cheat experience, and unless you've had a ruptured disc you can't imagine how difficult and painful it is. Also, everyone is different what works for one may not work for another.
I've recently been diagnosed with a small disc bulge at my L4-L5, which is affecting the nerve root, along with arthritis and mild stenosis. Additionally, an imaging of my ankle revealed a 12mm orthochondral lesion on the talus cartilage. My rehabilitation doctor has suggested that physical therapy may not be effective, indicating that surgery may be necessary for both conditions. However, before any decisions are made, I am scheduled to consult with a back specialist who may recommend an epidural steroid injection to alleviate the inflammation. On the other hand, a friend of mine underwent a microdiscectomy and is now pain-free, which is an outpatient procedure. My husband, however, is hesitant about steroid treatment and surgery, suggesting that we address the ankle issue first and wait to see if symptoms improve. I am wearing a boot and hoping that my ankle would not get worse. My job entails walking 8-10k steps while pushing an equipment. Is the boot sufficient? What about the twisting and turning on corners and elevators? Could you suggest some exercises to prevent my disc bulge to get worse? What do you think? Thanks!
This is totally awesome info Will. Thank you so much for sharing. Could you please also do a video on L5/S1 facet dysfunction/irritation/inflammation and how the symptoms differ from bulging disc symptoms? Many thanks
HI WILL. I have Sciatica of several years duration. Lately and quite suddenly, I am finding it difficult to get out of bed, and have SEVERE pain from my right lower back down to my foot. It is about 10.00 or 11.00 am before I can walk with my walker with some degree of comfort. I shall try the first of your suggestions. I dont smoke but do drink more than is good for me, to aid with my depression. I know that's really no good for me either. Thanks for your help.
Sixth reason? Leg length difference which finally starts exacerbating the disc bulge especially in old age. Solution: rigid not soft heel inserts which level the hips. Was expecting this reason and surprised it not included.
Thank you for the information.. Its really helpful Will you please suggest those stretches which we can do for tight muscles without disturbing sciatic nerve
Hm.. I had a feeling, that an exercise that should help with the pain, can not be this painful AND not lead to immediate benefits. Thank you for your point of view.
Thank you!! I am looking forward to working on your advice, I have been fighting Sciatic pain for years but it has been much much worse along with piriformis pain for 2 years! . For all of those 2 years I have stretched my hamstrings & not worked on my psoas at all
I have disc herniation from last 5 years and my experience says do yoga and please don't discontinue it. There are few good yoga poses on UA-cam you can check it. Other things that works better are stop forward bending and sit on a chair that can give your back a 90 degree angle.
So useful, thank you so much. I am 77 years of age and have suffered sciatica caused through low back disc herniating for some weeks now, and the physio exercises I have been given make it worse - ie hamstring stretches, heel squats and others just aggravate it. I have tried to tell the physio but they keep telling me to persevere. Now I know what NOT to do I can work around it and hopefully it will start to improve.
Had a herniated disk 8 years ago with progressing numbness in both feet and legs. I found no doctor who had any idea what he's doing. They all just wanted to sell some nonsense. Most didnt even listen when I was describing the symptoms, and none of them believed that the numbness would be caused by the hernia. The disk healed after a few months, the numbness remained unfortunately.
Good episode. I am 90 almost BUT you did not say about knee to chin stretches. My new chirop. told me to do this. It does not hurt but should I do it. Hamstrings will be stretch, correct. I am waiting for my MRI to sort it all out.
The insights are wonderful. I didn’t know about the Soas muscle and its connection with the Disc. I used to do the sleeping cycle exercise and didn’t realise that’s what may be increasing the pressure on my herniated disc. Thanks so much. Keep up the good work.
Thank you but i am confused about the ham sting strectch. That is also how you perform sciatic nerve flossing or glide maneuver which is supposed to be therapeutic for the nerve. Can you please address this conflict or provide proper instruction for nerve glideing? Thank you.
Been seeing physical therapist for over 8 weeks because of bulging disc caused by car accident. They've had me doing all the "no" exercises, every visit for an hour. My L4L5 is screaming at me throughout the day and night and now I think I'm beginning to better understand why. Looks like it's time to figure out some new treatments.
Thanks for watching! To subscribe to 3-Tip Friday, my free once-a-week email where I share my best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf
Where's your clinic located? Can we book appointments with you?
Hey everyone. I just wanted to encourage you guys to not lose hope because disc bulges CAN heal. I'm in my 20s and I was in major pain every day for about 6 months from a L5-S1 disc bulge (confirmed after having an MRI on my lower back).
I was in horrible pain every day, the whole day, no matter what I was doing.. sitting, walking, trying to fall asleep etc. Sometimes it would take me even 2-3h to fall asleep because the pain was so bad. I had constant back pain and pain in my right leg (especially my thigh, around the joints and calf). I am sharing this so you can understand that I was in such bad pain and I healed! And I know how desperate I was to find some advice from someone that actually healed from this so I hope this is gonna help someone..
I am not 100% healed, I still feel pain once in a while.. for example after sitting for too long (ex 8h at work) or if i don't move my body for a couple days (like jogging or working out) but I would say I am 95% healed and for me it's like a miracle, after living in pain for 6months! I've been 95% pain-free for about 1 month and a half!!
Things that I tried and worked for ME:
1. I changed my diet. I tried to adopt an anti inflammatory diet:
- the only meat I eat is chicken (max 5 times a week). You can also eat turkey, it's actually even better;
- I stopped eating sweets, fast food, processed foods.. especially icecream, chocolate bars, sodas, aliments that have added sugars (and most of them have it, check labels before eating sth), pre-cooked/frozen foods etc.
- I ate a lot of vegetables&fruits (fried, steamed, smoothies etc).. about 70% of what I ate was vegetables and fruits
- less white flour, white rice and more whole wheat flour, brown rice etc;
You can find a lot of info about anti inflammatory diets, recipes etc online. I started an anti-inflammatory diet about 1month before my pain started to decrease.
2. I made an anti-inflammatory juice and I drank 1 shot a day for about a month. If you want, you can ask your dr first, but I felt ok the whole time..after all it's just natural ingredients. If you want the recipe for the juice let me know and I'll write it down in the comments. (it's mostly ginger, turmeric, aloe vera, apple cider vinegar etc). I feel like taking this juice helped very much, i started feeling some improvement after the 1st week. Idk if it was specifically the juice cuz I was doing more stuff so I am not sure.
3. I started moving my body almost everyday. I would either go jogging (1-2mi) or even just walking for 2-3mi. Or I would just do some exercises at home for 10-15 min. There are a lot of videos with exercises online, but one thing i wanna mention is to find exercises for your specific disc bulge cuz some people would just say "stretches for back pain/ disc bulge" but they can make ur pain worse, cuz they are not good for your specific disc bulge.
As I was saying, mine was a L5-S1 and 1 thing you MUST stop doing is bending down with your back or lifting things with ur back. IF you have to bend down or pick sth up, bend ur knees, don't bend your back forward cuz that's pushing the bulge even more on your nerves and that causes the pain.. Hope that makes sense. The dr explains everything really well in this video ua-cam.com/video/e2gog8A8qvM/v-deo.html . I recommend watching the whole video as I tried to implement everything he was saying in this video and I feel like it really helped me.
4. I went to chiropractic adjustments and physical therapy this whole time (and still going). I started with 3 times a week, then 2times a week and now once a week.
5. ! I am doing Spinal Decompression. (I did it 6 times in about 1m and a half. Now I am doing it once every 2 weeks but this is sth for ur chiropractor to decide.) I feel like this also helped a lot cuz I've started feeling improvements since I started doing it. In the beginning for about 2 weeks it felt like my symptoms got even worse and after that I started feeling a lot better. But again, I was trying out so many things that I don't know what helped or what made it worse. But you should definitely try the spinal decompression.
6. I took a natural supplement that my chiropractor recommended. It's called Devil's claw and it's literally $8 at Walmart. I starting taking it about a month before I started feeling better.
7. I tried to sleep more on my back, or on my side with a pillow between my legs, I bought a cervical pillow, I tried to have a better posture etc.
Also I feel like it's really important to have a good and positive attitude. I was really down and discouraged in the first 3 months and in those months I literally didn't feel any improvement.. I was in major pain the whole time. I really think that the body can't heal when you're just upset all the time.. it's like you're not allowing it to heal. I know it's hard to be positive when you're in such bad constant pain.. but try to make an effort, it's gonna be worth it.
And also, I believe in God and I constantly prayed to receive healing and I declared healing over myself in Jesus' name. And I would thank for the healing that I received (even if at that time I was in pain). Believe you will receive healing. Have faith! God doesn't want you to suffer.
As I was saying, there are a lot of things that I tried so I can't really point to sth and say that that's what you need to do, but I really hope this is gonna help someone.
I would've loved to find some tips like these when I was struggling with so much pain.
PS: It was my personal decision to not take any painkillers or other medication during these 6 months. I think I only took about 5 ibuprofens in this whole time. I can say that my healing process was 99% natural: chiropractic treatment, diet changes etc. That's what I was looking for and it definitely works!
If I missed something I will definitely update this comment. Let me know if anything helped you or if u have any questions.
I really hope this will help! Take care and God bless you guys.
Hello I also have L5 S1 but i dont have pain on my legs or lower back but I have tingling after a walk and easily tired when standing or sitting my spine specialist recommend me a physical therapy with traction I am in my 4th session yesterday sometimes the tingling sensation are lessen but still there at times after a walk I also taking a gapabentin. Hopefully by God's grace healing comes.
Thanks for sharing your experience in such brief. And I wish to clear a doubt - should we not bend our spine/back forward anymore?
My doc told me the same don't bend forward, if necessary bend your knees
He said bending your spine forward ain't good in general
It's so helpful.
Tnx it gives me hope....
Thanks for the effort
I have basically fixed my own disk issue doing dead lifts. I had bad low back pain for more than 10 years. On and off sciatica, couldnt lay on my stomach, always woke up with my back really stiff and painful. I started doing dead lifts after not doing them for a long time. Started very light and slowly over time increased the weight. Made sure to keep form. Now I can dead lift 325lbs with no back problem. I tried 3 different chiropractors with only temporary relief. Dead lifts have apparently strengthened the muscle around my disk and I am now almost pain free. So just wanted to share that as another thing for people to try.
I’ll give it a try
Thanks for your tip, my issue is, I’m so afraid of going back to the gym because when I did, I ended up hurting my right knee. So I’ve struggled with back and leg pain for three years. I am glad to hear something worked for you. God bless!
Sir,
I am Sreekanth from Kerala,India
I am a professional swimmer&working in Indian Army .I am also suffering from herniated disc problem more than 3 years.Me also alwayz woke up with my back really stiff &painful. if you give a possible solution tips for this its help me from more pain free🙏So please help me sir if you can
so why are you watching this video if you dont have back pain anymore?!
@@Tbilisski1999 because I like learning. There's always more than one way to fix an issue. My way happened to work for me. And I like to share my experience so that maybe it will help someone else too :)
Glad you mentioned the hamstring stretches, they aggravate my condition
I just suffered my first herniation at 77, an L4, and your insightful vids are cooling my initial panic, for which I'm grateful. God bless you... ta.
Always happy to help!
From North Carolina-I’m amazed how many PT’s on UA-cam are recommending these 5 exercises to cure sciatica. Scary. No wonder I’m still in pain.
Exactly
🤦🏻
Exactly
I’ve had my slipped discs for 18 months (11 with wrong diagnoses) and had sleep limiting / activity limiting pain for all of that time. After only a week of following your recommendations I can already feel the healing. Shocked that I was doing contraindicated exercises prescribed by one of the many physio / osteo specialists I’ve seen. Thank you!!
I'm so sorry that you have had such difficulties for so long, that must've been very challenging - I'm so pleased my videos have been able to offer some much needed relief!
Godbless
It's very important to listen to your body when you exercise if you have sciatica. If you feel pain at any time, JUST STOP as the activity is either not right for you or you may not have recovered well enough to do that! There is no one size fits all in the exercises we do as each individual condition is different. If it's very painful, STOP! Otherwise, if it's just a little pain felt then it may be ok to continue. Always listen to your body, don't ever be fooled by the slogan "No Pain, No Gain"!
That's so true. My sciatica was so bad I couldn't move much and well meaning family and friends try to tell you to keep moving!
I got bursitis in the hip after that and had to keep explaining that inflammation requires rest.
My issue is sometimes it feels fine when exercising and then the next day I wake up I can’t move. I have to be more careful with my exercise selection/form
Standing up gives me horrendous pain in my thigh and calf.
I agree!
0:56
Spot on debunking a few myths.
Just yesterday, I advised a client with sciatica to avoid stretching their hamstrings and mentioned your channel as a great source of info. Now I've just seen this video - just the best timing! Your advice is always excellent.
Thank you so much and thank you for sharing my work!
I come from Taiwan
Im 24 years old and I’ve got HIVD and severe sciatica for five weeks.
That’s extreme pain to me.
This video taught me that i ever made ,stretch hamstrings and psoas muscle are wrong
That’s very helpful to me
Thanks very much
Glad I could help!
@@HT-Physio Please make a video on the Pinch neck nerve issue.. please 🥺😢
I was wondering why I wasn’t able to put my pajamas or get in the the car without causing pain when actually I am able to walk just fine on the same leg apart from the sciatica flares 1-2 times a day.. now I know why and no one has ever told me this. This information is gold. Thank you so much!
I'm pleased my video was able to shed light on what you've been experiencing - wishing you all the best going forward :)
This is great advice thank you so much. I've been suffering from 2 bulges in l3 and l4. Other therapists have told me to keep stretching. I've been in pain for 8 years. So again thank you.
Always happy to help!
Hello, I am following you from Turkey.
20 years ago, while playing a football match, I slipped and fell on my hip and L3-L4 bulding L5-S1 protrusion occurred. I changed my social life and profession. I started a job where I work sitting and started to have a more passive social life. I thought I was getting better. 20 years have passed. Although I had minor pains from time to time, I was generally very well until this year. Living a passive life and working sitting did not help my recovery at all. Now my pain has increased again. I have no problems walking. Standing for a long time or not lying down and resting daily causes sciatica pain. I have pain in my hip and back muscle group that reaches my heel. I massage my hips and muscles very hard and even punch my muscles, this is the only way I relax. I have a hard time especially when sitting down and getting up from hard places. What is the latest status of the discs, it seems certain that there is no improvement, but I do not know if there is any worsening.
I started exercising again, but do you think my condition will improve with exercises? What kind of program should I apply? If you have an exercise video, can you recommend it?
Ive gone through hell with this condition. Starting 4 weeks ago. Its going away but im not yet completely out of the woods. Anyway, your videos are describing my particular experience perfectly. I clean swimming pools. Requiring hours of walking around and bending over every day. But thats only half the misery of the last 4 weeks. We had a hurricane. Hurricane Baryal. A pool cleaners nightmare. In a heavily forested suburb of Houston called Kingwood, the livable forest. Prevention is my biggest concern going forward.
Everything you mentioned that one should not do was all the things that PT had me doing for 12 weeks after I had a L4,L5 herniation….here I am 11 years later with no improvement
Suffered from 2 bulging discs and a herniated discs. Had a Lumbar TLIFT of my L2-L5 ,I'm 3 1/2 weeks post op. It was the best thing I have ever done for myself. ❤❤❤
That's great to hear!
Hii. How is the recovery going and how are you feeling at the moment?
great video, but It would be much better if you could share the references for the claims.
Hello Will,
Oh my God. You are so right about stretching the hamstrings. After doing those stretches this sciatic was on fire. I don’t do hamstring stretches anymore.
Same here fml
Not being able to stretch hamstrings is a symptom not a cause. It means your nerves are being compressed. I ended up with back surgery (double laminectomy of l4/l5). Now stretching is actually good again and relieves the immense stiffness post surgery. I'm realizing I never stretched at the hips properly in the first place. Hamstring stretches are worthless if you don't stretch them through the hip also.
Happy to help!
Been 2.5yrs with an L5 herniated disc. No matter what I do I cant get relief from the pain. I've leanrt some interesting things watching your videos. Thank you.
Me too, 2.5 just so you know you're not alone!
@@fdroepman8351three years since the injury, injured it once again last year. plz make a group so we can help each other in recovery.
Wishing you all the best
@@HT-Physio you too! Thanks so much for helping us all with your knowledge!
Epidural steroid injection could be the answer. 2y and no pain relief?? No good, too long.
Been in my 3 month of my l45 herniation, and I'm going for the shot at the end of February
This was very useful. My therapist just mad me do hamstring stretches and made my case worse and i was in pain doing these exercises. Now i know because of you what i should do many thanks and much appreciated. Hope you can make a video for people with this issue if they are forced to sit like in traveling in an airplane or a bus
I'm sorry to hear this - I hope you have been able to recover fully - and thank you for your suggestion I have added it to my list of future videos!
You are a talented communicator and are super knowledgable. Thank you for this video!
Thank you for your kind comment!
@@HT-Physio yeah man of course! And good news, my back has gotten way better. Pain is down from like a 5 to a 1. Thank you a lot for all your great videos, it was a big help.
@@HT-Physio what I do if I don't do 5 exercise please
Thank you Will for these excersises for spine health and sciatica. I only wish I'd found you years ago.
Thankyou thank you thank you.
I hope my work can offer help now, even though I wasn't able to reach you earlier!
L5/S1 8 weeks ago
MRI determined it was an extrusion. Hideous pain for first 4 weeks. Made worse of course pre diagnosis, when I thought it was a muscle issue.
Excellent tips in this vid and very glad I came across it early-ish in about week 4.
Key is avoid movement that aggravates the nerve/bulge issue.
However, one thing that has worked for me is walking. Getting out of bed was awful with sciatica and very powerful ache down my right leg. But I just walked to through it while trying to lengthen the stride gradually. After about 4/5 km I found the pain dissipated and I could walk normally.
After a few weeks of walking and avoiding aggravating exercise, the pain I wake up it getting less and less.
Haven’t touched alcohol and have been staying very hydrated.
Just thought I’d share my routine. Give walking a try
Agree! Suffered for years with episodes of sciatica and walking it off is absolutely the answer for me. When I hear friends being told to take bed rest with sciatica I want to scream. nooo! Keep moving!
How is your back now? Do you get pain in back?
Also are you able to run or do forward bending now?
Really helpful..I hadn't realised about hamstring stretches !
I figured this out for myself 30 years ago, no thanks to physios, doctors or specialists. First time I've heard an authority say it out loud. Trying to do them kept me in pain for years.
Your information re: hamstring stretches is eye opening for me and makes total sense! Thank you for your channel - so much good information!
If u suffer from herniated disc.. 1. If u have swelling in your lowerback use ice packs to reduce swelling. Trying gym, exercise or swimming when there is inflamation is a bad idea. 2. Once swelling reduces try hot fomentation to ease muscles in the lower back. 3. All below to be done only if swelling is gone. First is strengthening lower back muscles, hips, stomach n knees . This needs little practice. Start slowly. Like on back tighten your buttock , hold for 10-15 sec n relax. Start with 5 times. Increase count n times with your comfort. Keep a rolled towel below knee Tighten your knees . Hold for 10-15 sec n relax. Like on back bend knees , tighten buttocks pull in lower abdomen and raise your buttocks ONLY as much as your palm width. Hold start with 10 sec and increase as u feel comfortable.
Practice pelvic tilts throughout the day.
The next best exercise is to lie on side with the painful side on top. Bend legs at angle such that feet r in line with buttocks. Join feet now raise at knees such as to form a diamond. Hold for 15 sec and relax. Take care not to turn body while forming diamond. This strengthens the side of leg through which sciatic nerve passes.
Try sleeping for some time with a rolled up towel on lower back near herniated disc. When sleeping on side take pillow in between legs. When sleeping on back keep pillow below knee. Do not try any exercise while there is inflamtion.
Start collagen, glucosamine, chondroitin, boswelia which will help in healing disc elasticity. Best wishes and may God heal you.
Thanks for the comment on the sitting position.. I am one of the 20% that leaning forward more is better
my mildly bulging discs were not that bad (bad enough) but then I remembered that my PT said I should stretch my hamstrings. I did it a couple of mornings lately prior to getting out of bed, and now I am having horrible neuropathy ( bilateral electric shocks and tingles that go all the way to my feet, and are worse when I am lying on my back trying to sleep! also I realize I need to stop bringing my knees up (thinking I am doing something good for my stomach and core) ,and have noticed driving makes things worse, Great video!! Thanks!!!
Look into the McGills big 3. Andrew Huberman is a neuroscientist and ophthalmologist, he made a video with him. I highly recommend watching it
So what exercises should we do? I only heard what not to do.
No exercise
ua-cam.com/video/b_kAPWileU0/v-deo.htmlsi=2hDbPuJhmiz4Wr8Z
That info. Costs you money. Lol
This is fantastic thank you. There as many stupid videos on utube saying do this exercise or do this and it just made my sciatica and herniated disc worse. Thank you for posting
I'm sorry to hear about the problems you've had previously - I'm glad my content has been of help though!
I’ve been laid up on the couch for two weeks twice in the past 3 months. I got some crutches today and a traction brace on the way. Looking forward to life getting back to normal.
I am in that 20 percent..ouch for the rolled up towel
Thank you so much sir, the pain is not like before. Before now, I could not go down stairs. But now, I can go to down stairs living room and kitchen. Thank for using your platform to touch lives. God almighty will surely bless you for us. Once again, thank you so much sir.
Thank you for your kind comment - I am just grateful I can reach so many people using my platform!
So true. I went to my GP physio. And without checking my back she said it’s a hamstring problem. Gave me hamstring stretches. Rolling on a foam roller etc. don’t get me wrong it eased pain. And felt like it
Opened up my back. But a week later, my back flared up so bad I couldn’t bend randomly again. Agony. Went to a chiropractor, she did some adjustments and said it was coming from a irritated disc sending the shooting pain down my leg. Since then, good posture, bending at the knees, sleeping on my back with a pillow under my knees is helping. Hopefully I can get back in the gym soon
Thank you! I'm dealing with multiple issues right now, and what got me here was the silly idea of "work through the pain". Now I've got a stress fracture in my knee, silly me.
I was doing same SMH
same but the fracture is in my back
I'm sorry to hear this - it's a bad message we're often told, pain is there as a warning sign of what our body is rejecting - I hope your fracture has healed fully
@@HT-Physio Thank you, yes it's all good! I learnt a lot along the way, from getting a halti harness for the large and strong Kelpie I'm walking, to proper shoes (so expensive) Hoka Bondi 8, to a 7 day water fast that apparently makes the body create it's own stemcells and helps healing, to starting to swim. I healed so well, and now I'm falling back into bad habits. Need to pull myself together again. Thank you for asking!
Thank you so much. No pain, no gain is not applicable to sciatica or bulging disc. I will try your advice. My condition does not get better. I will avoid the painful exercise I'm doing and follow your advice. Take care.
Love your videos. Very helpful for my continued thriving at 73 years of age. From San Antonio in Texas Keep up the good work! Gilbert Nieto Venegas
210 ❤
Thank you so much!
You are giving me hope. Thank you from Tennessee.
That's great to hear
I stopped doing my stretches when I'm feeling better and start then stop then start, I did not know smoking made it worse, that's probably another reason why. Thank you.
You're welcome!
Great video! I agree with the improper sitting posture. I found that if I lean when sitting it doesn't cause my pain to be worse.
It's important to find what works for you - especially if you're sitting for long periods of time!
I was told to stretch my hamstrings and I feel it’s made my disc injury worse. Thanks for the great info. I’ve seen a lot of different physios and unfortunately none of them seem to specialise in back issues or take time to make a thorough assessment.
Exactly.
All u videos give me hope. I m suffering from bulging disc that is pinching the nerves. In lots of back pain for the pass month, i follow ur rules to avoid additional pain. I live upstairs and i have climb stairs. Is this bad for healing? Pls advise
Hi from Australia, I'm 7 weeks into a buldged disc at L4 and L5 pressing on my S1. My physio has had me doing some leg stretches and I'm just not healing. This video has been so helpful, I need to listen to my own body first 😊 thanks for the great tips.
Hi I’m also in two months of pain , can we be friends I feel helpless and I need someone that is going through the same
Hi how are you doing? I’m from California.I hope we can chit chat I can give you my number.just want to talk with someone
I can give you my number so we can txt !! I just need a friend 🌼
Hey, I have the same affliction, has anything helped?
@@miguelcisneros1825 just out of nowhere it started to feel a lil better , just pray I have been praying! I’m waiting for pain management and also for the neurologist maybe get the surgery
Really helpful video thanks. I've had an MRI and been told I have 2 bulges, and 1 prolapsed disc. Is prolapse the same as herniation? Ive tried googling but there doesn’t seem to be a consistent answer. Thank you!
Just listening between the lines, there is actually hope of healing
Thanks a million for this information.
You're welcome
Extremely helpful. I did not have a bulging disc until I was in PT for them to work on my hip and hamstring area. The exercises they gave me were what started all the pain. Not everyone smokes or drinks so I was able to discount those reasons, but that said, you can have inflammation in your body with the foods that you eat. You may want to temporarily go on an anti-inflammatory diet. But the other four reasons have been very helpful. I'm going to watch his other video on the exercises he suggests for healing my bulging disc. Another trainer suggested to use a table that inverts you upside down. The other way you could do it is to hold on to overhead bars, but have your feet resting either on the floor or on a stool so you're not dangling freely.
You are awesome! You have addressed most of the problems I’m having. You were taught well!
I'm so pleased my video was able to provide helpful information for what you're experiencing! I'm wishing you all the best :)
But everyone smokes or drinks, but there’s so many chemicals in our food and water supplies which causes inflammation in the body.
Farmers market, fruit, meats, veggies.
Anti inflammatory foods, spices, and seeds.
Gluten free breads and foods.
Lots of water.
Thank you. I have been doing the wrong exercises for sure. I cant walk too far withought severe back pain
I'm sorry to hear this, I hope my videos can offer some help!
If I told my story you would not believe but thank you for making this video
Now this is interesting! We’re always told what to do and never what not to do. I was told my core is weak so I hit up some hanging leg raises, I also thought more bang for my buck with de compressing my spine during hang. Been getting frustrated I’m not feeling improvements along with everything else I’m doing but this video will definitely change the way I do things!
So pleased I was able to share some helpful information, I hope you're able to put it to good use!
My chiro told me to stretch hamstrings to no end. I was a supporter of chiro for so long, but haven't been in over a year and feel better than ever. Sports massage, controlled rehab for the win.
Great to hear you've found what works for you!
This information is so helpful!!! Please make the video what exercise to do in bulging discs.. to help in long term
Hi there - I have the following videos regarding exercises with bulging discs which may be of use! ua-cam.com/video/v9Z6C-ds50A/v-deo.html ua-cam.com/video/zmT8ZCONkz0/v-deo.html ua-cam.com/video/b_kAPWileU0/v-deo.html
How long should it generally take to heal from herniated discs?
74 years
Thank you very much for this a useful information.I had injured long time ago low back and hip,than I have problems with nerve,I tried everything but nathing helps.Thank you.
I have a herniated lumbar disc, and tight hamstrings. The therapist is stretching my hamstrings, but I not suffer from symptoms of sciatica. Is stretching the hamstrings in my case dangerous? Thank you for this wonderful information.
I didn’t know that the psoas muscle is connected to the disc. Good to know!
:)
Thank you, really enjoy all your videos so helpful, especially the information about the psoas muscle, that’s exactly the one that I must have been over using when I was delivery driving, stopped immediately when the doctor said it’s aggravating my sciatica, I knew he was right, but you just explained exactly why, thank you, information is power to me getting better
I love this guy! Everything he says is 100% true. I have been recovering for 4 months now because I made all the mistakes he mentions in his vids. Also, DO NOT let chiros or osteopaths crack your back it makes it 100% worse. At least that’s what happened to me. Set me back weeks of recovery
Some chiro don’t know what they’re doing
First one I seen made me so sore I quit going the second one I met has made me walk again
How do you know who to trust physios say different things and so do videos online
@@lindabrown253In my case unfortunately trial and error
Tell me pls what did u do to recovery. I need that. Been months haven't seen any better 😢
I have a small mental support group for people having disc herniations and other spine problems/are in chronic back pain. We discuss things we're doing to heal ourselves in the group. If you wish to be a part of it, please do comment under this thread, I'll add you.
Commenting on your post to boost this for others - this sounds like a wonderful group to be a part of!
@ Thank you so much! You are the sweetest! 💕😊
I am my own worst enemy! I am 64 and have had back problems forever. Degenerative disc disease, arthritis etc. I have fusions at C6/7 and L3/4., the latter seven months ago after three plus years of non-surgical interventions. That said, I am pretty fit and strong. Unfortunately, I now have nagging pain generated between L4 and S1 (disc height/osteoarthritis) 10:20 that starts getting better, then flares up.This video really gave me “AHA!” moments.
First….hamstring stretches. I am a cyclist and have been doing them for years because my sports med doc always complained about my tight hammies. He said it was from pedaling in tight circles for hours. Speaking of bicycles, I not only have the road bike, but I also have a Peloton. You suggested not doing knee lifts because they engage your psoas. Obviously I do knee lifts a bunch while pedaling, because I am clipped in and generate power throughout the whole pedal stroke. Should I be avoiding this until things calm down?
One of my issues prior to fusion at L3/4 was that hip flexors on my right side on my right side atrophied, along with my quads and glutes. My last two PT docs gave me exercises to strengthen the flexors. The first had me going back laying “heel taps”. The last one had me doing straight leg “dead bugs”. I stopped the “dead bugs” because they hurt. With the “heel taps”, I do them while laying on my back, I pull a resistance band down from over my head, clinching my core every time I touch a heel to the floor. That does not hurt.
I have the tendency to try to “push through” the pain. This video has been enlightening. I am avoiding everything that hurts…PERIOD! I will forgo my many hamstrings stretches, which were given to me by my first PT, by the way. The thing that will be hard to give up is pedaling. It helps things will be getting wet up here in NW Washington, but then again, as mentioned, I have a Peloton and a smart trainer for bicycle, so I can ride when it is cold and raining outside. I wonder if I go easy and stop if it hurts (it generally does not) whether I could spin a little just to keep this old guy’s heart rate up?
Thank you for the unformation. I am one month into a bulging disc without sciatica but get calf cramps too. The dr put it down to quinine some say electrolytes but despite the remedies it has reduced not gone away. Some of the exercises have helped.
Interesting video... I suffered with bad backs for years due to my work as a gardener..... I've found the best way is to rest your back 1st day..in bed I do.. Then move a bit rest a bit.... I have a hang bar which I use and just before bed to Elongate the spine..... Got a bad back at mo.. Another problem I have is I don't drink enough water... Which I should address..... Bad backs are so debilitating......
I have l5 s1 not improving; things I have doing for far;
1-Reduced weight from 90 to 82kgs
2- Changed eating habits added lot of greens
3-morning after sleep and before sleep recommended stretches
4- office work by standing bought a standing work desk sit only to relax few minutes
5- Takes walks twice or thrice 10
minutes each
6-No smoking or drinking anyways
7-Drinks more water
8- Swimming 15 minutes
9- Hot water jacuzzi 5 mins
10- Team and sauna 5 minutes each
Still I get extreme pain when sit more than 30 minutes 💁♂️
10-
Give it a few months
@@donVicanioI was thinking I need a standing desk too
Could you explain more about Psoas muscle?🙏
My sister in law had this in the front middle of her abdomen, took forever to be properly diagnosed, pin pointing the bulge herself to the doc, surgery was done. I'd rather be at peace with the weeds in my garden (I'm a forest technician) than work on victory garden as she does, bon weekend from French Canada 🇨🇦 everyone! It's Labour Day weekend here, a holiday we share with yanks!
How was surgery for her
Herniated discs can take time to heal from 3 months onwards. Don't do this or do that. Listen to your own body there is no right or wrong. You can't cheat experience, and unless you've had a ruptured disc you can't imagine how difficult and painful it is. Also, everyone is different what works for one may not work for another.
I've recently been diagnosed with a small disc bulge at my L4-L5, which is affecting the nerve root, along with arthritis and mild stenosis. Additionally, an imaging of my ankle revealed a 12mm orthochondral lesion on the talus cartilage. My rehabilitation doctor has suggested that physical therapy may not be effective, indicating that surgery may be necessary for both conditions. However, before any decisions are made, I am scheduled to consult with a back specialist who may recommend an epidural steroid injection to alleviate the inflammation. On the other hand, a friend of mine underwent a microdiscectomy and is now pain-free, which is an outpatient procedure. My husband, however, is hesitant about steroid treatment and surgery, suggesting that we address the ankle issue first and wait to see if symptoms improve. I am wearing a boot and hoping that my ankle would not get worse. My job entails walking 8-10k steps while pushing an equipment. Is the boot sufficient? What about the twisting and turning on corners and elevators? Could you suggest some exercises to prevent my disc bulge to get worse?
What do you think? Thanks!
How would you recommend washing your legs/feet in the shower without raising your legs up?
Can you do a video on why cervical disc herniation isn't getting better?
Kindly request you to make video on cervical disc bulging
I've read that not drinking enough water can cause discs to dehydrate and flatten. Anyone heard of this?
This is totally awesome info Will. Thank you so much for sharing. Could you please also do a video on L5/S1 facet dysfunction/irritation/inflammation and how the symptoms differ from bulging disc symptoms? Many thanks
What symptoms did you have with the L5/S1?
Bloody brilliant explanation I’m going thru this now been nearly 3 weeks
Cheers
Wishing you all the best!
Thank you so much for this great help!
My back is still quite sore after my fall but your help has been useful
HI WILL. I have Sciatica of several years duration. Lately and quite suddenly, I am finding it difficult to get out of bed, and have SEVERE pain from my right lower back down to my foot. It is about 10.00 or 11.00 am before I can walk with my walker with some degree of comfort.
I shall try the first of your suggestions. I dont smoke but do drink more than is good for me, to aid with my depression. I know that's really no good for me either. Thanks for your help.
Thanks Doc for this as I didn't know what signs to look out for.
Happy to help!
Sixth reason?
Leg length difference which finally starts exacerbating the disc bulge especially in old age. Solution: rigid not soft heel inserts which level the hips. Was expecting this reason and surprised it not included.
My PT told me the root cause of my back issues were tight hamstrings and advised me to stretch them daily.
I found straight posture sitting & hanging from a pull up bar cured my chronic lower back pain
Well that explains it. Just completed a 7 day exercise challenge and it contain all the exercises to avoid. Back to square one
Thank you for the information.. Its really helpful
Will you please suggest those stretches which we can do for tight muscles without disturbing sciatic nerve
Hm.. I had a feeling, that an exercise that should help with the pain, can not be this painful AND not lead to immediate benefits. Thank you for your point of view.
Hi , do you have any videos on cervical disc bulges?
Thank you!!
I am looking forward to working on your advice, I have been fighting Sciatic pain for years but it has been much much worse along with piriformis pain for 2 years! .
For all of those 2 years I have stretched my hamstrings & not worked on my psoas at all
I hope my video can be of some help in your recovery!
Been suffering for 2 years. Tried everything.
I’m so sorry
Me too
Thank you for informations.Have a nice day!
You're very welcome!
I have disc herniation from last 5 years and my experience says do yoga and please don't discontinue it. There are few good yoga poses on UA-cam you can check it. Other things that works better are stop forward bending and sit on a chair that can give your back a 90 degree angle.
So useful, thank you so much. I am 77 years of age and have suffered sciatica caused through low back disc herniating for some weeks now, and the physio exercises I have been given make it worse - ie hamstring stretches, heel squats and others just aggravate it. I have tried to tell the physio but they keep telling me to persevere. Now I know what NOT to do I can work around it and hopefully it will start to improve.
Great Thank you for your well up-to date scientifically validated program and in particular what to avoid and why .
Very happy to help :)
When it comes to drinking beer and smoking while having sciatica, is 100% facts it does make it flair up and makes it worse!
Had a herniated disk 8 years ago with progressing numbness in both feet and legs. I found no doctor who had any idea what he's doing. They all just wanted to sell some nonsense. Most didnt even listen when I was describing the symptoms, and none of them believed that the numbness would be caused by the hernia. The disk healed after a few months, the numbness remained unfortunately.
Good episode. I am 90 almost BUT you did not say about knee to chin stretches. My new chirop. told me to do this. It does not hurt but should I do it. Hamstrings will be stretch, correct. I am waiting for my MRI to sort it all out.
I would think not 🚫
Great tips, do you recommend biking with mild disc bulge?
That's something I'd like to know as well... both normal cycling, and stationary exercise (spinning).
The insights are wonderful. I didn’t know about the Soas muscle and its connection with the Disc. I used to do the sleeping cycle exercise and didn’t realise that’s what may be increasing the pressure on my herniated disc. Thanks so much. Keep up the good work.
You're very welcome!
You're very welcome!
Thank you but i am confused about the ham sting strectch. That is also how you perform sciatic nerve flossing or glide maneuver which is supposed to be therapeutic for the nerve. Can you please address this conflict or provide proper instruction for nerve glideing? Thank you.
I had the same question
Been seeing physical therapist for over 8 weeks because of bulging disc caused by car accident. They've had me doing all the "no" exercises, every visit for an hour. My L4L5 is screaming at me throughout the day and night and now I think I'm beginning to better understand why. Looks like it's time to figure out some new treatments.
Thank you for the great advices. Can biking help sciatica pain? or does it make it worse?
This advices are for cervical hernia too?