I put my back out this morning while running. I have no idea if it's muscular or something else. How will I know this? Do I need a scan? I've done it before, the pain is mid back, slightly over to the right hand side. I can't do much at all and it takes my breath away. Very painful and sharp, It goes after a few days then after a few weeks it can happen again.
If you don’t have radiating nerve pain down one leg, then the pain is most likely myofascial in nature. A scan would not be appropriate for this type of pain as the research has shown that MRIs should only be ordered for individuals with radiating nerve pain that has not responded to 6-8 weeks rehab and is creating muscle weakness in the arm or leg. For myofascial back pain, the key is to let things calm down, implement basic movements like walking and those movements associated with daily tasks, and then gradually start working on more specific low back and hip mobility and strengthening. I have a number of mobility and strengthening posts under my hip and spine playlist. Also, my book which comes out later this spring contains a very comprehensive low back pain rehab program. My book can be pre-ordered on Amazon now. Here is the link if you are interested: a.co/d/7dNiCGr
This was a great reply. I am 99% sure I herniated (re-herniated) my disc, L4-5 yesterday morning. Since doing it I have lied in bed, mostly stationary. I am on heavy dosage steroids now, 20 mg pills 3x per day. I am hoping to be more mobile by 72 hours post herniation. Its very painful, I can’t walk without crutches. (Can’t support my body weight). The pain is local, bottom left at top of buttocks. No pain radiating down my legs at all. So that sounds similar to what this other poster said. So you think I should try these rehab movements soon even tho I am basically bedridden for now. I am looking at your amazon book now! Thanks!!
Bent down too far one morning and experienced the worst back pain of my life. Thought I could sleep it off as I hurt my back before. Then the pain became too unbearable, went to the ER. Got a CT scan and realized I had an L5-S1 herniated disc. They only gave me ibuprofen, lidocaine patches and muscle relaxers initially and it wasn’t cutting it. I did the stretches and the next few days it felt like my pain was getting worse. Back to ER a second time. Got an MRI, doctor said it wasn’t too serious, but recommended I start looking at PT. I was in a dark spot in my life, thinking I’d be in perpetual pain forever. Took more painkillers like tramadol; continued stretching, drank water, taking vitamins and after about 9 days I miraculously started feeling better. Now the pain is nearly nonexistent! I’m hoping my body absorbed the herniated disc. I wish anyone reading a speedy recovery, don’t lose hope! 😅
@@RehabScience No problem! When it happened I went through tremendous pain and anxiety. You just want the pain to stop, it was extremely tough those first 3-4 days. Ibuprofen does not cut it lol.
@@me-dv8ns I can sit for a while if there’s good cushioning, but I noticed my lower back pops if I stretch a bit these days. Could be just me getting older, though.
ive had the pain on and off for close to 2 years now. did the exercises and it suddenly stopped hurting when i cough. ill keep doing these and update you guys. thanks!
@@2bit156 It's actually working. Not sure if its placebo but I do feel improvement. There's not much pain but just soreness. You can tell there's something there, but I'm walking further without pain following day. Also I've pretty much stopped medication. No more tramadol or celebrex for me for over 1 week now. Let's see if it stays
This is the best input available on the subject out of thousands of similar videos and articles. I would think that even among professional colleagues that would be the consensus. It deserves some type of award beyond a like and a comment. Very concise.
Some channels say these are the worst exercises you could do and they are channels that projects credibility same as this one, so one of them are not correct
👍👍👍 I did those exercises many times by following your demo. They are so so helpful for the back, hip, knee pains during my fractured ankle rehab. Thank you 🙏!
Believe me, it takes time to heal. In the beginning, I was walking like an 80-year-old at 21, but gradually it healed and is still improving. It's been one year in my case! Never take bed rest; it will only worsen the situation if you are in your 20s. Do excercises daily...(my case l4-l5: prostrusion,l5-s1: extrusion)
I’m 21 yo as well i’ve been struggling for a year and it’s only getting worse i wanna be a flight attendant and i’m so scared this’s gonna get in my way
Search McGill big 3 - i don't do the curl up, only planks and bird for dog. But it's the best - living without pain but you need to do in it every day. @@sarahabdel-latif7582
I exactly got the same exercises from my doctor and it is helping a lot in reducing my disc pain, plus they told me to not set for so long instead walk every day and keep my daily routine instead of resting a lot, as well as avoid bending down too much at the beginning of first two weeks and stop lifting heavy staff as much as possible. And it really works 🙂
🎯GREAT STRECH ADVICE! I’m in a catch 22 I have L4/L5 disc herniation I’ve been dealing with back issues since 2015 I’ve done injection shots Physical therapy nerve block & it has gotten worse. I was in soo much pain in 2022 I wished I was ⚰️ OMG THE PAIN I wouldn’t wish it on a worst enemy if I had one. Doc says I need surgery & referred me to a specialist with GREAT REVIEWS one of the best in my city. Specialist said I’m 9/10 on scale of surgery & if I don’t get it I will permanently kill the nerve from mid back to my toes which are numb tingling painful 24/7 now. I don’t want to have surgery but I want my life back I’ve been miserable for way to long I don’t fell like myself! GOD BLESS US ALL WHO ARE IN SOO MUCH PAIN 💙
I suffered from an L5 herniated disc a few years ago. I experienced pain in my lower back that wouldn't subside with physiotherapy and strength exercising. This provided relief but didn't heal it. Over time, I began to experience great pain in my the right side of the buttocks and eventually numbness along the outside of my right thigh and lower leg. The pain in the lower leg was particularly bad. Once the numbess move to the lower leg, my physio told me to get a GP (i.e. MD) to order an MRI. As expected, I was diagnosed with a herniated disc. I soon after consulted a spinal surgeon. One of the physical tests he performed was holding my right big toe and asking me to try an stop him from pulling this foot towards him. Icouldn'tt do it! Anyway, he subsequently repaired this herniated disc by performing a disectomy (Day surgey. Forty minutes only!). When I woke up, the pain and numbess were gone (Australia).
Discectomy procedures are often very helpful in individuals that do not improve with time and physiotherapy. I'm glad to hear this procedure helped in your case.
I have discomfort sitting and standing causes pain to radiate through right hip and intensifies the longer I stand but doesn't go any further down. Laying down on the floor and stretching stops all the pain. Workouts are pain free as well although I'm afraid to bend over due to fear of re-injuring back. Longgggg and challenging recovery process.
Sorry to hear that. Did you have an injury that started this process or did it come on without an injury? Does it seem to be getting better gradually over time?
@@RehabScience hi I started to work in a garage last year march (before that I could feel my legs getting numb all the time I’m also overweight) I picked up a 35kg hybrid car battery alone without help I felt and heard a snapping sound from my back after that day I thought my back was sore from working a few days later I was working at home and was wearing a compression belt to ease the pain I bent down to pick up a 25kg box and the compression belt blasted open after that I couldn’t move at all for 4days Fast forward to now I can’t move at all I have to take several medications before moving NHS have not helped at all instead the doctors are pushing me to surgery and etc I don’t want to to the surgery if I do these exercises will they help me recover from my bulging disc pain
These exercises worked for me,I fell down I flight of stairs, hip and back where in pain foot pins and needles, But these exercises were soothing and cleared up everything
This post should say how soon after injury you can do these exercises. I did these exercises just 4 days after injury, and now I am in severe pain. Severe! I was able to walk and move up and down my stairs before these exercises, and now I can barely move. Be careful if you just recently herniated a disk. I'm pretty positive these exercises just made the herniation more severe and there's now more pressure on my nerves.
I address this question on an extremely frequent basis. Each person’s response to any movement or exercise varies considerably, so you must test movements gradually and modify them based on your unique symptoms and response.
@@RehabSciencethanks for answering! I was 63 and retired as an IronWorker for 30 years, not counting farm work growing up etc. Anyway spent a lot of years tying rebar on bridge decks. Took vitamins religiously and stayed in pretty good shape. Reason I even commented is because I had just walked down a flight of stairs and turned to the right once @ bottom. Had one mri and seen the report to the doctor before he had. The report said he’s complaining of his right side while the damage was on his left side. So of course I mentioned to the brain and back surgeons nurse and she said yes she seen that. I’m not here to criticize anyone because it’s been rather rough life and I respect the amount of education one probably has to go through in life to become such a specialist. They gave me supposably a shot for three months and wanted to know if I was interested in being operated on. Of course I said no. They kinda passed me off as it was all in my head. Reason I say that is as Men are we don’t go to doctors unless you’re in the military and you’re having wisdom teeth pulled lol. Anyway thank you and at my age what doesn’t hurt unfortunately ✨. Sincerely Grateful, Howard
It only gets worse if you do nothing about it. Trust me, had YT existed 25 years ago, I could have saved myself years of misery. These stretches actually work.
Hey! I herniated L4-L5 when I was 19. I'm 31 now and a Pilates teacher. I understand that when my back starts up, it's my nervous system requesting a reset- put on the brakes and you'll be fine! It's a journey. Remember that everything your body is doing is because it's trying to keep you safe ❤ Be well, feel good, patience all the way and you'll do great.
Discs bulges are extremely annoying and painful. I had surgery for a herniated disc and I’m still dealing with problems. Go to physical therapy if you can afford it. Do these stretches you see in this video, strengthen your core and rest. With treatment you can keep your discs from getting worse and not need surgery. Good luck out there!
I feel your pain man, I’m 21 and last year I got a herniated disc on my lower back and it still hasn’t fully healed and I’m scared but I’m not giving up
I thought I could help my back my doing Yoga without a competent instructor. This made my back so bad that I would be in a wheelchair off and on. I eventually saw a physical therapist and that’s when I learned that stretching down forward was what was hurting me. Doing the first stretch described here (plus other things I’ve picked up that push the disc in the same way) has been a huge help.
I’m glad you found the lumbar extensions stretches and realized that flexion can be detrimental early on in the rehab process. Thank you for commenting on the video!
No, childs pose was not demonstrated in this video. Childs pose involves lumbar flexion. The stretch in this video involves lumbar extension and helps many people with disc injuries.@@moonshiry
I got my l5 herniation 4 months ago while squatting in the gym. I changed my lifestyle significantly. Every day I do massage, stretching, workout with light weights (no squats or anything like that) after I go to do sauna 20 mins ,cold plunge 5 minutes and steam 10 mins. Twice a week my massage therapist works on my trigger points To break up the stuck muscles. After almost 4 months Pain almost gone, just a little bit in the morning when I get up after sleeping. I believe it will take more few months to heal it up
The only way to heal it fast is to sit in a tub with ice cold water upto your shoulders for 3 to 4 minutes everyday, it will take the inflammation away, alternate between hot patches that you can stick on your back from time to time. But ice water works,and walking 30 min a day does help also,plus the exercises the dr recommended in this video. The worst part is if you sit and do nothing about your back than it wont heal,so get up and do somthing about it.
Thank you so much, Tom! You've been a lifesaver as I'm currently dealing with a disc herniation issue, specifically at the L4-L5 level. The pain has even radiated down to my left toe. I experienced immediate relief after trying out these three exercises you recommended. However, I have a question: should I perform these exercises exclusively for my left leg, where the pain is concentrated, or should I do them for both legs? I would greatly appreciate your guidance on this. Thank you!
Hi. Thanks for uploading your video. There are many doctors and PT’s out there who say that hamstring stretches are a no go, as you should not be stretching the nerve. What is your take on this?
The first one is helping a lot I’m doing 5-10 sets per day doing it for a while and I’m trying to do slow moves I feel more stable I had a lot of progress this month I hope it ends soon Disc herniation l5-s1 fighting 7 months now
Not alone bros. Been fighting this for a year, the 1st exercise helps me more. My doctor dont want me to do lots of stretches as my nerves got aggravates easily😢..
My MRI report shows a minor disc bulge, but the docs call it to be normal, but my day to day activities are only worsening it, suffering with this pain since 9 months. I’m okay as long as I’m walking around and standing but if I sit after household chores or try to lie on bed, basically when I tend to relax my back or leg that’s when I feel the pain. The future is scary with this pain. I really hope these stretches help, going to practice this regularly and watch how my back reacts
Incredible, Doctor Tom Alter so kind of you ❤ best wishes for your health, family, friends and wellness here from subcontinent BHARAT india Punjab Amritsar closed to Himalayan boundaries
Excellent. Instructions are specific and easy to follow. Sometimes it becomes difficult for a viewer to choose from plethora of Exercises but it's good that you have restricted the number. Your presentation is pleasant. Thank you. Dr. Sunil Naik.
Great video! Dealing with herniated disc sciatic nerve pain is so incredibly painful. Mines been going on for months and months. Trying PT again after failed steroid injection. 😢
Sorry to hear you are struggling so much with this issue. Sciatica can take quite a while to resolve in some cases. You might also try the exercises in my leg nerve pain video.
Guess I don't know why my back hurts, I know doctor told me don't do the cobra even though it was helping, over 10 years of pain in right side in just one area of my back. Like you said hurt at job bending over to remove a large pot of water, twisted and heard a pop. Can't walk far, can't stand up straight and hurts all the time. For the sciatica the exercises you gave do help a lot. I must go back, pain changes a way if thinking easy to forget what was helping. Thank you
I’m glad to hear the exercises are helping some. Extension exercises like the cobra have actually been shown to help people with lumbar disc herniation related pain. Your doctor may not be aware of this treatment approach (McKenzie exercises).
Im a 21 y/o and they just saw i had an erniated disc by chance last summer. The doctor said that if it didn't produce pain to not mind it at all. However i've started doing rock climbing and i want to improve hip movility + stay healthy so i looked this video up. The first excercice did nothing to me but the second is hard and releaving to an insane level!
Thank you for helping us. One year ago, I was told by doctors that I had: 1)L4-L5 symmetric disc bulge with severe central canal stenosis and bilateral moderate neural foraminal stenosis 2) L5-S1 central bulge with moderate central canal stenosis. As a result, I feel severe pain on my back, and I fail to walk for more than fifteen minutes still now. My question is, can I improve these problems doing these exercises, please? Thank you in advance for answering my questions!
Thank you Dr. Walker. I am trying these right now. Will this help left sacrum pain also? If not what do you recommend? You're a Blessing to the whole world. Please don't ever leave us. Prayers forever for you and your family and All.🙏
I am not sure if you will see this comment. I have just received the results of my MRI of the lumbar spine and the X-Rays of my hips. The hips are fine, nothing remarkable for my age. However, the lumbar spine MRI revealed 4 bulging discs. L2-3, L3-4, L4-5 and L5-S1. My family doctor tells me that there is no cure for bulging discs. I am currently taking Naproxen for inflammation , Pregabalin and Morphine for pain. Each morning, I start the day with pain, I get some relief throughout the day, however, the pain returns around 5pm. I have tried Chiropractic and Physio Therapy without success in suppressing or eliminating the pain. I don't know what path to follow now. Is there a program that will help with this? I am told that the discs will never heal.
I am an IT employee with 25yrs of age , 80kgs with 181cm height.I am suffering from back pain since 3months and I was having IFT along with exercises and my pain was reduced . Again since a month I m experiencing a bad pain along both the legs alternatively. So I had a MRI and it suggests L4-L5 mild diffuse and L5-S1 Bulge. One Doctor is suggesting a physiotherapy, medicines and exercises and another doctor is suggesting Epidural Steroid Injection. I am confused a lot to which way to go. During this I found your UA-cam channel and it was very informative and effective. So please help me out what to do. Please do analyse and please do guide me what exactly the situation and what needs to be done. I lost my confidence on my life. Please I am hoping for your reply
I’m an EMT……… and after 26 years of lifting fat people and being 49 years old it’s finally caught up with me. I’ve had a L5 laminectomy and ACDF of C5 and C6. I would recommend the steroid injection. I had it done by Kaiser and it helped SIGNIFICANTLY.
I enjoyed doing those exerices. I understand the purpose is to get the discs healed without surgery. BUT can you give me a general guideline on when it's time to consider surgery if the pain doesn't get better? How long should these exerices be done to determine whether the discs are healing? A month? 6 months? I understand the disclaimer(s) here about medical opions etc. Looking for general guidelines.
Hey I hope you're doing well. I have been doing these exercises, and it really worked for me. My pain is centralised over my back region but now I feel pain around my disc both left and right. I feel like it's a muscle issue ? What should I do ?
I’m glad the video is helpful to you. These exercises can still be helpful once the pain has centralized, but you may also want to see a physical therapist who specializes in manual therapy to help get rid of the last bit of myofascial pain in the low back.
Understanding why you’re doing the exercises is important to the rehab process. No one else has said that I talked too much before getting to the exercises.
I am 38 years old and I have a herniated disc L5 S1 for 5 years now 3 times in between I couldn't do anything for 4 months every time... still I have pain and suffering. I don't know what to do 😒😒😒
Im 34yo and active with calisthenic sport and 1 month ago By MRI Result i have bulging Disk L4-L5, L5-LS1 and got scatica on my left leg. My doctor tell me to do surgery, it make me frustating cause in my daily life i always do excersice to make sure i'm fit. and I want to move again, i like sport and when the doctor tell me for surgery suddenly my mental broke so hard. I found your video and Thank you so much for your tip, i do a lot mistakes in excersise, I will start it again and hopefully i can recover soon. God bless Us !!!!
We really try to avoid having people rush into surgery for this issue. Many disc herniations heal with time and gradual movement/exercise and we have quite a bit of research now to support this idea. If your pain is manageable, I would try rehab before letting a doctor talk you into surgery.
Good one 👍 Thank you for sharing 🙏 The stretches and exercises helped to alleviate my sciatica pain that was due to a herniated disc in my lumbar spine.
@@tropics7991 The pain that was in my right buttock that sometimes went down my right leg has gone. I just have a bit of lower back pain when I bend forward while sitting or standing and when I roll over in bed.
Try placing or rubbing any ice pack / cube over the affected area where your sciatica nerve pain is. This will relieve it instantly. Then after that rub a heat pad or damp hot wet cloth or take a soak in hot bath / spa to get blood flowing to affected area. Best formula I found. But also do the stretches to strengthen the spine and muscles.
Ice and heat definitely both have good research for a reducing pain and many people like the contrast type of application where you alternate between the two.
Thank you so much for the helpful video. I am struggling with my nerves pull on my left leg from the back pain. After receiving the epidural, I have no back pain but still have irritated nerve muscle pull on my knees and sometimes on my foot while walking. Only some weakness on my left foot toes. What do you recommend? Do I need a surgery or it can be healed with exercise
Hello Doctor, Currently 30 years of age and have been suffering from back pain from a disc bulge L5/S1 1.5cm bulge with slight contact of the bilateral descending S1 nerve roots since 18 years old due to a injury at the gym. Over the years the mild disc bulging has progressed to L2/3 L3/4 L4/L5 but no significant nerve contact or spinal stenosis detected. Will these exercises help put the bulges back into place? Is there anything i should avoid doing during recovery period? Thanks heaps, Ilhan
Thank you so much for the advice! Can you believe all of these "experts" on here trying to tell you that these don't work? I appreciate the time and effort you put into this
Im 26 now and have had L5 prolapse for 4 years now.. Always been active with sports and this made me have to change work and everything. Can’t work out legs almost anymore and life quality is pretty much worse. Also just got a son that I want to lift without pain. Feel like I have tried everything.
Great video with clear explanations! I would be curious if you have any tips for a person with disc bulge but currently without sciatic pain only experiencing tingling sensations in the foot.
These exercises are also used with individuals who have disc bulges without sciatica. Technically, tingling in the foot is also related to the sciatic nerve as its branches go to the foot. I would still recommend performing the exercises in this video.
Sir: great stuff. Question ..what things should I avoid while trying to heal a herniated discs or discs? I walk, hike..ride a bike a play some very light tennis. Thanks again.
Glad the video was helpful! Each person is a bit different. You want to avoid activities that cause your symptoms to flare up. For most people, this involves activities that involve bending the spine or prolonged sitting, but you have to figure out which positions and activities cause your own unique symptoms to worsen.
That's a great sign. When treating radiating nerve pain, we look for positions or exercises that cause the pain to move up the leg toward the spine, which is called peripheralization and is a sign that the nerve is less irritated. The fact that your pain didn't travel as far down the leg after implementing the exercise suggests that it is helping the nerve and disc heal.
من که با حل کردن نمک دریایی( مارک دلفین) در تشت اب خیلی گرم و نشستن در اون به مدت ۲۰ الی ۳۰ دقیقه روزانه دو الی ۳ بار از شر درد لعنتی دیسک کمر و درد بی امان سیاتیکی که یکسال درگیرش بودم خلاص شدم شکر خداوند
Mine were. I did an MRI to find out what was wrong. Xray showed nothing but spurring on the spine. I have since learned how to reduce the pain with stretching, strengthening my muscles and reducing weight. Posture plays a big role in whether I am achey at the end of the day. Movement helps me. Mine are getting less painful. Best to get a specialist to check you out. Don't rely on pain meds, I ended up with liver damage. It's good now, I had to change my life around. It's a work in progress
one underrated exercise is literally just walking. From personal experience that’s what you’d probably introduce first along maybe with flossing the sciatic nerve. Stretching too soon can screw you up. Sucks cuz I learned the hard way
I like who you are here I am 73 have for how long??sacral herniated disk. I have been doing #3 stretch and hamstrings much better. But still need actual stretch for bulge to straighten ! Thank you keep on standing 4 with us!!
Glad the video was helpful! You might also try the two sciatic nerve mobilization options in my sciatica video as those also often help with disc herniation symptoms.
@@ahnraphel We do have to be careful with how we prescribe them as they can flare up some people. However, the majority of patients that I see find them to help reduce pain.
This is the tricky thing about UA-cam videos. I am sharing exercises that tend to help most people, but some movements won't be appropriate for certain people and could make their symptoms worse. Social media videos lack the nuance that goes into an actual physical therapy visit. However, it has been amazing to see how much these general videos can help so many people.
Hello doctor. I follow your videos with interest. Do you think standing forward fold is good or bad for the spine? I do yoga regularly 6 days a week. Thanks
Yes, time and movements like these have been shown in large studies to help disc bulges and herniations reabsorb. Here are two major studies: Zou T, Liu XY, Wang PC, et al. Incidence of Spontaneous Resorption of Lumbar Disc Herniation: A Meta-analysis. Clin Spine Surg. 2023. Chiu C, et al. The probability of spontaneous regression of lumbar herniated disc: a systematic review. Clin Rehabil. 2015.
I am a 32 y old male. I ve been sitting half my life as a gamer, driver etc , but also been playing footbal all my life or periods when i was going to the gym etc. For a couple of months now i ve been in pain, especially after playing football(soccer for americans). I can play for around 40-50 minutes , but the last 10-15 are a pain in the butt. I don t want to even think about playing 90 when the season starts. It becomes so bad that when i get home from soccer, i have to lift up my left leg with my hands to get out of the car.
The pain in your butt could be related to the sciatic nerve and its branches. It could also be related to the hip rotator muscles. Here are a few other exercises you can try. ua-cam.com/video/dkhUzZjC4KQ/v-deo.htmlsi=JkozWJC5L5byMoFS ua-cam.com/video/zUAdI-Yi994/v-deo.htmlsi=IOIdTQlAYpXNWREn
I'm suffering from multiple disc bulges and nerve compression in lumber area from past 4+ years and from my experience and research I can give you some helpful tips. Surgery depends upon the area,number of discs which are damaged . For strength you have to make your core muscles strong font and back both sides,check your height weight ratio,lesser the weight better for the damaged disc & other discs,if you can avoid bending,lifting weights,jerks on the body do that.Use pillows beteen your legs while sleeping sideways and under thighs near before hip area to support your spine. Avoid sitting on ground as much you can. Take painkillers + muscle relaxants if pain in much but avoid as much you can. Wear belt while driving or walikng or sitting. remove before eating wear it after 1hour. For surgery if you are too young than 25 without any other habits of smoking & do not consume alchohal and other kind of drugs and live a healthly and stress free lifestyle. There are high chances you will recover.
Perfect man!!! Thank you!!! If anyone that cant afford an Inversion flex "teeter" to hang upside down and what not, for the spinal decompression then do these excersizes.
They are fine for temporary pain reduction or for protecting the spine when you are injured, but you wouldn’t want to use one for long periods as the spinal muscles will become weaker.
Please remember that UA-cam videos are not the same as going to see a physical therapist and having a personalized program created based on your unique symptoms. While these exercises help most people, they won't be the best options for everyone, especially if your symptoms are more acute.
Wait wait wait. I’ve only just been diagnosed with this but is sciatica for life?!? Every video I watch seems to state that treatment should be done everyday, seem ingly forever? Please help, I know this videos old
for someone who already has muscles to support the spine but still has a herniated disc, what else can he do? more exercises to strengthen the muscles or stretching exercises are enough
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I put my back out this morning while running. I have no idea if it's muscular or something else. How will I know this? Do I need a scan? I've done it before, the pain is mid back, slightly over to the right hand side. I can't do much at all and it takes my breath away. Very painful and sharp, It goes after a few days then after a few weeks it can happen again.
If you don’t have radiating nerve pain down one leg, then the pain is most likely myofascial in nature. A scan would not be appropriate for this type of pain as the research has shown that MRIs should only be ordered for individuals with radiating nerve pain that has not responded to 6-8 weeks rehab and is creating muscle weakness in the arm or leg. For myofascial back pain, the key is to let things calm down, implement basic movements like walking and those movements associated with daily tasks, and then gradually start working on more specific low back and hip mobility and strengthening. I have a number of mobility and strengthening posts under my hip and spine playlist. Also, my book which comes out later this spring contains a very comprehensive low back pain rehab program. My book can be pre-ordered on Amazon now. Here is the link if you are interested: a.co/d/7dNiCGr
Can be muscle spasm
My problem sciatica 6month
❤😊😊😊
This was a great reply. I am 99% sure I herniated (re-herniated) my disc, L4-5 yesterday morning. Since doing it I have lied in bed, mostly stationary. I am on heavy dosage steroids now, 20 mg pills 3x per day. I am hoping to be more mobile by 72 hours post herniation. Its very painful, I can’t walk without crutches. (Can’t support my body weight). The pain is local, bottom left at top of buttocks. No pain radiating down my legs at all. So that sounds similar to what this other poster said. So you think I should try these rehab movements soon even tho I am basically bedridden for now. I am looking at your amazon book now! Thanks!!
Bent down too far one morning and experienced the worst back pain of my life. Thought I could sleep it off as I hurt my back before. Then the pain became too unbearable, went to the ER. Got a CT scan and realized I had an L5-S1 herniated disc. They only gave me ibuprofen, lidocaine patches and muscle relaxers initially and it wasn’t cutting it. I did the stretches and the next few days it felt like my pain was getting worse. Back to ER a second time. Got an MRI, doctor said it wasn’t too serious, but recommended I start looking at PT. I was in a dark spot in my life, thinking I’d be in perpetual pain forever. Took more painkillers like tramadol; continued stretching, drank water, taking vitamins and after about 9 days I miraculously started feeling better. Now the pain is nearly nonexistent! I’m hoping my body absorbed the herniated disc. I wish anyone reading a speedy recovery, don’t lose hope! 😅
Thank you for sharing you story! It’s so important for people to know that most disc herniations heal with a bit of time and rehab.
@@RehabScience No problem! When it happened I went through tremendous pain and anxiety. You just want the pain to stop, it was extremely tough those first 3-4 days. Ibuprofen does not cut it lol.
Now can you able to sit for a long time without pain ?
And did you follow the same exercise?
Please reply dear.
I hope you arw doing better
@@me-dv8ns I can sit for a while if there’s good cushioning, but I noticed my lower back pops if I stretch a bit these days. Could be just me getting older, though.
ive had the pain on and off for close to 2 years now. did the exercises and it suddenly stopped hurting when i cough. ill keep doing these and update you guys. thanks!
Please update
@@2bit156 It's actually working. Not sure if its placebo but I do feel improvement. There's not much pain but just soreness. You can tell there's something there, but I'm walking further without pain following day. Also I've pretty much stopped medication. No more tramadol or celebrex for me for over 1 week now.
Let's see if it stays
How’s it going ? Did these help you after awhile ?
@@cubanblanco5009 They did really well. Just unfortunately it recurred and now im having some pain again. Doing this does help ease the pain tho
@@HushNinja thanks for the update ! Hope you heal soon. I also have flare ups and I’m just trying to find the best practice. Will get there soon. 🥂
This is the best input available on the subject out of thousands of similar videos and articles. I would think that even among professional colleagues that would be the consensus. It deserves some type of award beyond a like and a comment. Very concise.
Thanks so much for the encouraging feedback.
Some channels say these are the worst exercises you could do and they are channels that projects credibility same as this one, so one of them are not correct
@@jhonastete If you try them for yourself you would know that they do work and provide a ton of relief
👍👍👍 I did those exercises many times by following your demo. They are so so helpful for the back, hip, knee pains during my fractured ankle rehab. Thank you 🙏!
That’s so great to hear! Thanks for the comment!
I’ve had a slipped disc for 20 yrs didn’t know till last month always thought I pulled muscles but now I’m watching this video God bless everyone
I hope the exercises help you!
For 20 damn years?
Believe me, it takes time to heal. In the beginning, I was walking like an 80-year-old at 21, but gradually it healed and is still improving. It's been one year in my case! Never take bed rest; it will only worsen the situation if you are in your 20s. Do excercises daily...(my case l4-l5: prostrusion,l5-s1: extrusion)
Pls help me I m suffering L4L5L5S1 disc bulge 2 years
I’m 21 yo as well i’ve been struggling for a year and it’s only getting worse i wanna be a flight attendant and i’m so scared this’s gonna get in my way
What kind of exercises?
Search McGill big 3 - i don't do the curl up, only planks and bird for dog. But it's the best - living without pain but you need to do in it every day. @@sarahabdel-latif7582
I was sceptical but that 1st stretch was really useful in providing some pain relief....thx Doc!
Glad it was helpful!
That exercise is one of the best for lumbar pain I do every day and I feel a very good release I really recommend it
Glad to hear the exercise helped you!
I exactly got the same exercises from my doctor and it is helping a lot in reducing my disc pain, plus they told me to not set for so long instead walk every day and keep my daily routine instead of resting a lot, as well as avoid bending down too much at the beginning of first two weeks and stop lifting heavy staff as much as possible. And it really works 🙂
Walking each day and avoiding prolonged sitting are very important in the early stages of rehab.
Hey bro are you doing any better?
🎯GREAT STRECH ADVICE! I’m in a catch 22 I have L4/L5 disc herniation I’ve been dealing with back issues since 2015 I’ve done injection shots Physical therapy nerve block & it has gotten worse. I was in soo much pain in 2022 I wished I was ⚰️ OMG THE PAIN I wouldn’t wish it on a worst enemy if I had one. Doc says I need surgery & referred me to a specialist with GREAT REVIEWS one of the best in my city. Specialist said I’m 9/10 on scale of surgery & if I don’t get it I will permanently kill the nerve from mid back to my toes which are numb tingling painful 24/7 now. I don’t want to have surgery but I want my life back I’ve been miserable for way to long I don’t fell like myself! GOD BLESS US ALL WHO ARE IN SOO MUCH PAIN 💙
If more of your parts start to go numb then surely you would need surgery to avoid permanent damage to nerves
Are you doing ok
May u recover soon!
I suffered from an L5 herniated disc a few years ago. I experienced pain in my lower back that wouldn't subside with physiotherapy and strength exercising. This provided relief but didn't heal it. Over time, I began to experience great pain in my the right side of the buttocks and eventually numbness along the outside of my right thigh and lower leg. The pain in the lower leg was particularly bad. Once the numbess move to the lower leg, my physio told me to get a GP (i.e. MD) to order an MRI. As expected, I was diagnosed with a herniated disc. I soon after consulted a spinal surgeon. One of the physical tests he performed was holding my right big toe and asking me to try an stop him from pulling this foot towards him. Icouldn'tt do it! Anyway, he subsequently repaired this herniated disc by performing a disectomy (Day surgey. Forty minutes only!). When I woke up, the pain and numbess were gone (Australia).
Discectomy procedures are often very helpful in individuals that do not improve with time and physiotherapy. I'm glad to hear this procedure helped in your case.
I have discomfort sitting and standing causes pain to radiate through right hip and intensifies the longer I stand but doesn't go any further down. Laying down on the floor and stretching stops all the pain. Workouts are pain free as well although I'm afraid to bend over due to fear of re-injuring back. Longgggg and challenging recovery process.
Sorry to hear that. Did you have an injury that started this process or did it come on without an injury? Does it seem to be getting better gradually over time?
Update please
@@RehabScience hi I started to work in a garage last year march (before that I could feel my legs getting numb all the time I’m also overweight) I picked up a 35kg hybrid car battery alone without help I felt and heard a snapping sound from my back after that day I thought my back was sore from working
a few days later I was working at home and was wearing a compression belt to ease the pain
I bent down to pick up a 25kg box and the compression belt blasted open after that I couldn’t move at all for 4days
Fast forward to now
I can’t move at all I have to take several medications before moving
NHS have not helped at all instead the doctors are pushing me to surgery and etc I don’t want to to the surgery if I do these exercises will they help me recover from my bulging disc pain
These exercises worked for me,I fell down I flight of stairs, hip and back where in pain foot pins and needles,
But these exercises were soothing and cleared up everything
I’m so glad to hear they helped you!
This post should say how soon after injury you can do these exercises. I did these exercises just 4 days after injury, and now I am in severe pain. Severe! I was able to walk and move up and down my stairs before these exercises, and now I can barely move. Be careful if you just recently herniated a disk. I'm pretty positive these exercises just made the herniation more severe and there's now more pressure on my nerves.
I address this question on an extremely frequent basis. Each person’s response to any movement or exercise varies considerably, so you must test movements gradually and modify them based on your unique symptoms and response.
These exercises are not for everyone, people should be more careful
How are you
Hey how are you now?? Hope you're doing well ❤️🩹
@@RehabSciencethanks for answering! I was 63 and retired as an IronWorker for 30 years, not counting farm work growing up etc. Anyway spent a lot of years tying rebar on bridge decks. Took vitamins religiously and stayed in pretty good shape. Reason I even commented is because I had just walked down a flight of stairs and turned to the right once @ bottom. Had one mri and seen the report to the doctor before he had. The report said he’s complaining of his right side while the damage was on his left side. So of course I mentioned to the brain and back surgeons nurse and she said yes she seen that. I’m not here to criticize anyone because it’s been rather rough life and I respect the amount of education one probably has to go through in life to become such a specialist. They gave me supposably a shot for three months and wanted to know if I was interested in being operated on. Of course I said no. They kinda passed me off as it was all in my head. Reason I say that is as Men are we don’t go to doctors unless you’re in the military and you’re having wisdom teeth pulled lol.
Anyway thank you and at my age what doesn’t hurt unfortunately ✨.
Sincerely Grateful, Howard
I am just 19 and suffering from disc bulge in l4-l5, I don't know,my future is worsening.
You will be fine , don’t worry
It only gets worse if you do nothing about it. Trust me, had YT existed 25 years ago, I could have saved myself years of misery. These stretches actually work.
Hey! I herniated L4-L5 when I was 19. I'm 31 now and a Pilates teacher. I understand that when my back starts up, it's my nervous system requesting a reset- put on the brakes and you'll be fine! It's a journey. Remember that everything your body is doing is because it's trying to keep you safe ❤ Be well, feel good, patience all the way and you'll do great.
Discs bulges are extremely annoying and painful. I had surgery for a herniated disc and I’m still dealing with problems. Go to physical therapy if you can afford it. Do these stretches you see in this video, strengthen your core and rest. With treatment you can keep your discs from getting worse and not need surgery. Good luck out there!
I feel your pain man, I’m 21 and last year I got a herniated disc on my lower back and it still hasn’t fully healed and I’m scared but I’m not giving up
Thanks for sharing 🙏 After doing the harder versions of the stretches and exercise for a while my pain went away.
I thought I could help my back my doing Yoga without a competent instructor. This made my back so bad that I would be in a wheelchair off and on. I eventually saw a physical therapist and that’s when I learned that stretching down forward was what was hurting me. Doing the first stretch described here (plus other things I’ve picked up that push the disc in the same way) has been a huge help.
I’m glad you found the lumbar extensions stretches and realized that flexion can be detrimental early on in the rehab process. Thank you for commenting on the video!
thats child's pose right? yeah i read that it aggravates people with disk bulge
No, childs pose was not demonstrated in this video. Childs pose involves lumbar flexion. The stretch in this video involves lumbar extension and helps many people with disc injuries.@@moonshiry
I got my l5 herniation 4 months ago while squatting in the gym. I changed my lifestyle significantly. Every day I do massage, stretching, workout with light weights (no squats or anything like that) after I go to do sauna 20 mins ,cold plunge 5 minutes and steam 10 mins. Twice a week my massage therapist works on my trigger points To break up the stuck muscles. After almost 4 months Pain almost gone, just a little bit in the morning when I get up after sleeping. I believe it will take more few months to heal it up
I'm glad to hear you are healing and making progress! In a few more months, you should be fully healed.
The only way to heal it fast is to sit in a tub with ice cold water upto your shoulders for 3 to 4 minutes everyday, it will take the inflammation away, alternate between hot patches that you can stick on your back from time to time.
But ice water works,and walking 30 min a day does help also,plus the exercises the dr recommended in this video.
The worst part is if you sit and do nothing about your back than it wont heal,so get up and do somthing about it.
Thanks for the advice 👍🏼
Thank you so much, Tom! You've been a lifesaver as I'm currently dealing with a disc herniation issue, specifically at the L4-L5 level. The pain has even radiated down to my left toe. I experienced immediate relief after trying out these three exercises you recommended. However, I have a question: should I perform these exercises exclusively for my left leg, where the pain is concentrated, or should I do them for both legs? I would greatly appreciate your guidance on this. Thank you!
Both
If you do something on one side of your body, do it on the other
Hi. Thanks for uploading your video. There are many doctors and PT’s out there who say that hamstring stretches are a no go, as you should not be stretching the nerve. What is your take on this?
I just did these exercises and my muscles feel more relaxed.
Great to hear!
The first one is helping a lot I’m doing 5-10 sets per day doing it for a while and I’m trying to do slow moves
I feel more stable I had a lot of progress this month
I hope it ends soon
Disc herniation l5-s1 fighting 7 months now
Glad to hear that when it’s helping you. It is often useful for helping calm down disc related pain.
You're not alone brother. Been fighting 12 months now :(
I am also suffering from left L5-S1 herniation for 2 months now. I have just found this video and slowly started doing this exercises.
Not alone bros. Been fighting this for a year, the 1st exercise helps me more. My doctor dont want me to do lots of stretches as my nerves got aggravates easily😢..
Hi I have the same problem now if you are feeling better now would you kindly tell me what you have done
My MRI report shows a minor disc bulge, but the docs call it to be normal, but my day to day activities are only worsening it, suffering with this pain since 9 months. I’m okay as long as I’m walking around and standing but if I sit after household chores or try to lie on bed, basically when I tend to relax my back or leg that’s when I feel the pain.
The future is scary with this pain.
I really hope these stretches help, going to practice this regularly and watch how my back reacts
These exercises and time help most people. Many disc herniations heal with time, but it can take several months for this to occur.
Any better now?
Thanks for this. Really helpful ✊🏾
No problem! Glad it was helpful!
This nerve flossing does help so much.
Incredible, Doctor Tom Alter so kind of you ❤ best wishes for your health, family, friends and wellness here from subcontinent BHARAT india Punjab Amritsar closed to Himalayan boundaries
Happy to share!
The second one is amazing. I'm doing it now. Thank you! ❤️❤️❤️
You’re welcome! Glad the video was helpful!
First two exercises made the pain lessen immediately. The last exercise hurt a little but will work on it.
Excellent. Instructions are specific and easy to follow. Sometimes it becomes difficult for a viewer to choose from plethora of Exercises but it's good that you have restricted the number. Your presentation is pleasant. Thank you. Dr. Sunil Naik.
Thank you! So glad to hear you enjoyed the video and presentation. I agree that giving too many exercises ends up being confusing to most people.
Sir I had l4 l5 disc bulge 0.5 I had numbness will this useful
Wow, very helpful. THANK YOU
Glad it was helpful!
Great video! Dealing with herniated disc sciatic nerve pain is so incredibly painful. Mines been going on for months and months. Trying PT again after failed steroid injection. 😢
Sorry to hear you are struggling so much with this issue. Sciatica can take quite a while to resolve in some cases. You might also try the exercises in my leg nerve pain video.
Guess I don't know why my back hurts, I know doctor told me don't do the cobra even though it was helping, over 10 years of pain in right side in just one area of my back. Like you said hurt at job bending over to remove a large pot of water, twisted and heard a pop. Can't walk far, can't stand up straight and hurts all the time. For the sciatica the exercises you gave do help a lot. I must go back, pain changes a way if thinking easy to forget what was helping. Thank you
I’m glad to hear the exercises are helping some. Extension exercises like the cobra have actually been shown to help people with lumbar disc herniation related pain. Your doctor may not be aware of this treatment approach (McKenzie exercises).
Should these exercises also be done for a diagnosed L4-L5 disc bulge? Thanks.
Solid video. Exactly what I was looking for
Glad the video was helpful!
Im a 21 y/o and they just saw i had an erniated disc by chance last summer. The doctor said that if it didn't produce pain to not mind it at all. However i've started doing rock climbing and i want to improve hip movility + stay healthy so i looked this video up. The first excercice did nothing to me but the second is hard and releaving to an insane level!
Awesome video! Thanks for posting!
No problem!
Thank you for helping us. One year ago, I was told by doctors that I had: 1)L4-L5 symmetric disc bulge with severe central canal stenosis and bilateral moderate neural foraminal stenosis 2) L5-S1 central bulge with moderate central canal stenosis. As a result, I feel severe pain on my back, and I fail to walk for more than fifteen minutes still now. My question is, can I improve these problems doing these exercises, please? Thank you in advance for answering my questions!
Aw man this guy is great I did a few of his stretching and it works for me thanks so much.
That’s so great to hear!
Thank you Dr. Walker. I am trying these right now. Will this help left sacrum pain also? If not what do you recommend? You're a Blessing to the whole world. Please don't ever leave us. Prayers forever for you and your family and All.🙏
You’re welcome! I would recommend also trying the exercises in my sacroiliac (SI) joint pain video for your sacrum.
I am not sure if you will see this comment. I have just received the results of my MRI of the lumbar spine and the X-Rays of my hips. The hips are fine, nothing remarkable for my age. However, the lumbar spine MRI revealed 4 bulging discs. L2-3, L3-4, L4-5 and L5-S1. My family doctor tells me that there is no cure for bulging discs. I am currently taking Naproxen for inflammation , Pregabalin and Morphine for pain. Each morning, I start the day with pain, I get some relief throughout the day, however, the pain returns around 5pm. I have tried Chiropractic and Physio Therapy without success in suppressing or eliminating the pain. I don't know what path to follow now. Is there a program that will help with this? I am told that the discs will never heal.
My back immediately feels better! wow that's shocking
That’s great to hear!
I am an IT employee with 25yrs of age , 80kgs with 181cm height.I am suffering from back pain since 3months and I was having IFT along with exercises and my pain was reduced . Again since a month I m experiencing a bad pain along both the legs alternatively. So I had a MRI and it suggests L4-L5 mild diffuse and L5-S1 Bulge. One Doctor is suggesting a physiotherapy, medicines and exercises and another doctor is suggesting Epidural Steroid Injection. I am confused a lot to which way to go. During this I found your UA-cam channel and it was very informative and effective. So please help me out what to do. Please do analyse and please do guide me what exactly the situation and what needs to be done. I lost my confidence on my life. Please I am hoping for your reply
I’m an EMT……… and after 26 years of lifting fat people and being 49 years old it’s finally caught up with me. I’ve had a L5 laminectomy and ACDF of C5 and C6. I would recommend the steroid injection. I had it done by Kaiser and it helped SIGNIFICANTLY.
Do you live in London? I got a really person who can help you hopefully. I have the same issue as you
Contact Dr Rajaneesh kant chiropractor he can cure you within a month 👍👍through his u tube videos u can conntact him 😃😃
Epidural injection only one answer ,,,,,,,, thank me later
Physiotherapy is enough, no need of any injections or surgery
I enjoyed doing those exerices. I understand the purpose is to get the discs healed without surgery. BUT can you give me a general guideline on when it's time to consider surgery if the pain doesn't get better? How long should these exerices be done to determine whether the discs are healing? A month? 6 months? I understand the disclaimer(s) here about medical opions etc. Looking for general guidelines.
Hey I hope you're doing well. I have been doing these exercises, and it really worked for me. My pain is centralised over my back region but now I feel pain around my disc both left and right. I feel like it's a muscle issue ? What should I do ?
I’m glad the video is helpful to you. These exercises can still be helpful once the pain has centralized, but you may also want to see a physical therapist who specializes in manual therapy to help get rid of the last bit of myofascial pain in the low back.
Anyone sitting hear thinking shut up and give me the exercises I'm in so much pain
Understanding why you’re doing the exercises is important to the rehab process. No one else has said that I talked too much before getting to the exercises.
Over 6 years I am still suffering with herniated disc. I have been doing all the exercises
Sorry to hear that. I hope these exercises offer you some relief.
Might need surgery to fix it
6 years? :O it's been almost a year for me :(
I am 38 years old and I have a herniated disc L5 S1 for 5 years now 3 times in between I couldn't do anything for 4 months every time... still I have pain and suffering. I don't know what to do 😒😒😒
Injection?
Im 34yo and active with calisthenic sport and 1 month ago By MRI Result i have bulging Disk L4-L5, L5-LS1 and got scatica on my left leg. My doctor tell me to do surgery, it make me frustating cause in my daily life i always do excersice to make sure i'm fit. and I want to move again, i like sport and when the doctor tell me for surgery suddenly my mental broke so hard. I found your video and Thank you so much for your tip, i do a lot mistakes in excersise, I will start it again and hopefully i can recover soon. God bless Us !!!!
We really try to avoid having people rush into surgery for this issue. Many disc herniations heal with time and gradual movement/exercise and we have quite a bit of research now to support this idea. If your pain is manageable, I would try rehab before letting a doctor talk you into surgery.
Good one 👍 Thank you for sharing 🙏 The stretches and exercises helped to alleviate my sciatica pain that was due to a herniated disc in my lumbar spine.
Has it healed yet? Like are you still feeling pain?
@@tropics7991 The pain that was in my right buttock that sometimes went down my right leg has gone. I just have a bit of lower back pain when I bend forward while sitting or standing and when I roll over in bed.
@@annabellehill8527 am suffering from this am only given niproxen painkillers
Dr. Is there a possibility to heal my sciatica by exercising only? Im from philippines. 27yrs of age and ive been suffering this for almost 8years
Yes, in many cases the pain can resolve with rehab exercises only.
@@RehabScience thank you ... U give me hope😥😥😥🥰🥰🥰
@@rachelda28 you should really see surgery as an option if you have sciatica for 8 years
I am also suffering from it since 6 year but recover 70 percent but pain doesn't go totally I don't know why?
How are you rach
Try placing or rubbing any ice pack / cube over the affected area where your sciatica nerve pain is. This will relieve it instantly. Then after that rub a heat pad or damp hot wet cloth or take a soak in hot bath / spa to get blood flowing to affected area. Best formula I found. But also do the stretches to strengthen the spine and muscles.
Ice and heat definitely both have good research for a reducing pain and many people like the contrast type of application where you alternate between the two.
these exercises helps alot, thanks alot
Glad the exercises were helpful! Yes herniated discs can heal overtime. However, it can take several months for this process to finalize.
Thank you so much for the helpful video.
I am struggling with my nerves pull on my left leg from the back pain. After receiving the epidural, I have no back pain but still have irritated nerve muscle pull on my knees and sometimes on my foot while walking. Only some weakness on my left foot toes.
What do you recommend? Do I need a surgery or it can be healed with exercise
Hello Doctor,
Currently 30 years of age and have been suffering from back pain from a disc bulge L5/S1 1.5cm bulge with slight contact of the bilateral descending S1 nerve roots since 18 years old due to a injury at the gym.
Over the years the mild disc bulging has progressed to L2/3 L3/4 L4/L5 but no significant nerve contact or spinal stenosis detected.
Will these exercises help put the bulges back into place?
Is there anything i should avoid doing during recovery period?
Thanks heaps,
Ilhan
That worked thanks a lot ❤
Glad it helped!
Thank you so much for the advice! Can you believe all of these "experts" on here trying to tell you that these don't work?
I appreciate the time and effort you put into this
Haha! Comments are funny sometimes. A lot of ‘experts’ out there!
Great video, it helped me a lot. Thank you
Glad to hear it was helpful!
I have L4 L5 problem for more than 4 months, i will try this method and hope it works
I hope these are helpful to you!
@@RehabScience Thank you may God bless all those who suffer with this problem
Very effective formula fr back extension
👍👍
Im 26 now and have had L5 prolapse for 4 years now.. Always been active with sports and this made me have to change work and everything. Can’t work out legs almost anymore and life quality is pretty much worse. Also just got a son that I want to lift without pain.
Feel like I have tried everything.
Great video with clear explanations! I would be curious if you have any tips for a person with disc bulge but currently without sciatic pain only experiencing tingling sensations in the foot.
These exercises are also used with individuals who have disc bulges without sciatica. Technically, tingling in the foot is also related to the sciatic nerve as its branches go to the foot. I would still recommend performing the exercises in this video.
That extension is the only excercise they helps me. It helps me a lot. ♥️🙏
Sir: great stuff. Question ..what things should I avoid while trying to heal a herniated discs or discs? I walk, hike..ride a bike a play some very light tennis. Thanks again.
Glad the video was helpful! Each person is a bit different. You want to avoid activities that cause your symptoms to flare up. For most people, this involves activities that involve bending the spine or prolonged sitting, but you have to figure out which positions and activities cause your own unique symptoms to worsen.
Did that 1st exercise for 3 mins and my back pain felt less. Then i sat down on my couch and the pain came back but not as far down my leg as before
That's a great sign. When treating radiating nerve pain, we look for positions or exercises that cause the pain to move up the leg toward the spine, which is called peripheralization and is a sign that the nerve is less irritated. The fact that your pain didn't travel as far down the leg after implementing the exercise suggests that it is helping the nerve and disc heal.
من که با حل کردن نمک دریایی( مارک دلفین) در تشت اب خیلی گرم و نشستن در اون به مدت ۲۰ الی ۳۰ دقیقه روزانه دو الی ۳ بار از شر درد لعنتی دیسک کمر و درد بی امان سیاتیکی که یکسال درگیرش بودم خلاص شدم شکر خداوند
Im dying. 10 Weeks. VERY LARGE herniation in my L5. I need help :( Doctors are reccomending epidural and maybe surgery. What can I do.
Please help me
This was Awesome..so helpful!!
Glad to hear that!
An I ask anyone if your disc bulges are consistently painful and keep you awake at night every night from pain??? Anyone?? Like for now years?
Mine were. I did an MRI to find out what was wrong. Xray showed nothing but spurring on the spine. I have since learned how to reduce the pain with stretching, strengthening my muscles and reducing weight. Posture plays a big role in whether I am achey at the end of the day. Movement helps me. Mine are getting less painful. Best to get a specialist to check you out. Don't rely on pain meds, I ended up with liver damage. It's good now, I had to change my life around. It's a work in progress
one underrated exercise is literally just walking. From personal experience that’s what you’d probably introduce first along maybe with flossing the sciatic nerve. Stretching too soon can screw you up. Sucks cuz I learned the hard way
I totally agree that walking can be a great initial exercise. There is quite a bit of research out there supporting walking for low back pain.
Thank you very much! Super helpful
Please one more program and best wishes
I’ll try to do another one soon. 👍
Thank you for share this I will be this have lot disc problems
You’re welcome! I hope these exercises help you!
@@RehabScience they did like get my life back thank you again any other tip please share
I like who you are here I am 73 have for how long??sacral herniated disk.
I have been doing #3 stretch and hamstrings much better.
But still need actual stretch for bulge to straighten !
Thank you keep on standing 4 with us!!
Do you have any exercises for knee pain? Thanks!
Thank you so much brather ❤
You're welcome 😊
In the video, which leg did you train with?
Would love more info on how to heal herniated disc issues. I’m doing all these exercises. Thank you for the video. So clear and concise.
Glad the video was helpful! You might also try the two sciatic nerve mobilization options in my sciatica video as those also often help with disc herniation symptoms.
@@RehabScience Nerve threading put me in the worst pain of my life. whoever is teaching these as an option has never herniated a disc.
@@ahnraphel We do have to be careful with how we prescribe them as they can flare up some people. However, the majority of patients that I see find them to help reduce pain.
i needed this!
Thank you so much!
You're welcome!
How are you mimi
Why does Dr Stuart McGill recommend to never pull leg to chest saying it makes disc bulge worse?
Thank you so much sir 🎉
You're welcome!
Hey dude I have L3-L4 L4-L5 L5-S1 mild disc bulges ...suggest me something i am only 21 years old😢i have pain in my back and buttock only
the first exercise is good, but second one will make sciatica worse, in my case at lease.
This is the tricky thing about UA-cam videos. I am sharing exercises that tend to help most people, but some movements won't be appropriate for certain people and could make their symptoms worse. Social media videos lack the nuance that goes into an actual physical therapy visit. However, it has been amazing to see how much these general videos can help so many people.
Hello doctor. I follow your videos with interest. Do you think standing forward fold is good or bad for the spine? I do yoga regularly 6 days a week. Thanks
Are you focusing on releasing your glutes in the first movement? Does it matter? I often find I tense my glutes when I am lifting up
This might help with pain but it won’t remove a herniation.
Yes, time and movements like these have been shown in large studies to help disc bulges and herniations reabsorb. Here are two major studies:
Zou T, Liu XY, Wang PC, et al. Incidence of Spontaneous Resorption of Lumbar Disc Herniation: A Meta-analysis. Clin Spine Surg. 2023.
Chiu C, et al. The probability of spontaneous regression of lumbar herniated disc: a systematic review. Clin Rehabil. 2015.
I am a 32 y old male. I ve been sitting half my life as a gamer, driver etc , but also been playing footbal all my life or periods when i was going to the gym etc.
For a couple of months now i ve been in pain, especially after playing football(soccer for americans). I can play for around 40-50 minutes , but the last 10-15 are a pain in the butt. I don t want to even think about playing 90 when the season starts. It becomes so bad that when i get home from soccer, i have to lift up my left leg with my hands to get out of the car.
The pain in your butt could be related to the sciatic nerve and its branches. It could also be related to the hip rotator muscles. Here are a few other exercises you can try.
ua-cam.com/video/dkhUzZjC4KQ/v-deo.htmlsi=JkozWJC5L5byMoFS
ua-cam.com/video/zUAdI-Yi994/v-deo.htmlsi=IOIdTQlAYpXNWREn
@@RehabScience Thank you for taking the time to reply, i will definetly try these out. Have a nice day!
That stretch made it worse !
What are your views in terms of when surgery is required for a herniation? Loss of strength? Period of pain?
I'm suffering from multiple disc bulges and nerve compression in lumber area from past 4+ years and from my experience and research I can give you some helpful tips.
Surgery depends upon the area,number of discs which are damaged . For strength you have to make your core muscles strong font and back both sides,check your height weight ratio,lesser the weight better for the damaged disc & other discs,if you can avoid bending,lifting weights,jerks on the body do that.Use pillows beteen your legs while sleeping sideways and under thighs near before hip area to support your spine. Avoid sitting on ground as much you can. Take painkillers + muscle relaxants if pain in much but avoid as much you can. Wear belt while driving or walikng or sitting. remove before eating wear it after 1hour.
For surgery if you are too young than 25 without any other habits of smoking & do not consume alchohal and other kind of drugs and live a healthly and stress free lifestyle. There are high chances you will recover.
Perfect man!!! Thank you!!! If anyone that cant afford an Inversion flex "teeter" to hang upside down and what not, for the spinal decompression then do these excersizes.
Back brace is good for lumber spine pain
They are fine for temporary pain reduction or for protecting the spine when you are injured, but you wouldn’t want to use one for long periods as the spinal muscles will become weaker.
Good luck doing any of these exercise with a herniated disc. Way too painful. Made my pain much worse
Please remember that UA-cam videos are not the same as going to see a physical therapist and having a personalized program created based on your unique symptoms. While these exercises help most people, they won't be the best options for everyone, especially if your symptoms are more acute.
Wait wait wait. I’ve only just been diagnosed with this but is sciatica for life?!? Every video I watch seems to state that treatment should be done everyday, seem
ingly forever? Please help, I know this videos old
Most cases of sciatica resolve within 6-8 weeks, so you definitely wouldn't need to do these for life. Hope that helps!
Thanks for sharing
No problem!
Good to know.
for someone who already has muscles to support the spine but still has a herniated disc, what else can he do? more exercises to strengthen the muscles or stretching exercises are enough
Cheers mate!!!🙌
Glad the video was helpful 👍
Nice video sir tq for ur good advising tq
No problem 👍