How to Fix a Bulging Disc (NO SURGERY!)
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- Опубліковано 6 тра 2024
- Bulging discs are one of the most common conditions that will derail your workouts quickly. In this video, I’m going to show you how to fix a bulging disc in your lower back without requiring surgery. In just 3 simple steps you are going to be able to get rid of the pain that is wreaking havoc on your training and making your life miserable.
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The first thing that needs to be discussed however are the terms used to describe the condition. Some people refer to a bulging disc as a herniated disc. In both cases, we are talking about a scenario where the inner disc material has protruded from the disc but has not reached a point of no return. The point at which the disc can no longer be repaired without surgery is more accurately called a ruptured disc.
Bulging discs are a very common problem and one that we all might have to some degree if we were to MRI our backs. The thing is however, just because we may have a disc that is bulging does not mean that we will have symptoms. The only time it starts to matter is when the presence of the disc starts to become symptomatic and interferes with your life or workouts.
The good news about disc issues however is that 98 percent of them are non-operative and solved with a dedication to just a few simple steps. One of those steps however is not stretching the lower back. This may come as a surprise to you, especially if you feel that your low back has become tight or sore as a result of your disc issues.
Far too many people are told to lay on their back and start pulling their knee or knees up to their chest to stretch out the tight muscles in the low back. They may even be told to get on their knees and sit back on their heels to stretch out all of the muscles of the back. Both of these would be horrible advice because they not only aren’t treating the cause of the problem but they are aggravating the actual cause and making the disc protrude even more.
What you need to do is focus on fixing the disc and recentralizing it through extension. If you can do this, the spasm that you are experiencing in the low back muscles as a result of the herniation will resolve once the disc itself is fixed. There are 3 parts to fixing this issue however and it starts with a decompression of the spine to allow for more room for the nerves that are being compressed by the disc protrusion.
This can easily be done by hanging from a pullup bar with your toes slightly in contact with the ground. Let the pelvis drop and feel the spine open up. Do this for about 30 seconds to a minute and then proceed to step two if you need it or just skip to step three if not. Step two is a list correction. This is needed if you find that you are leaning to one side because of the pain of the protrusion.
This can easily be done against a wall and will help to put the spine back in the proper alignment prior to moving on to the final step. Lay on your stomach with your hands under your shoulders. Press down on the floor and lift your upper torso off of it. Be sure to keep your hips in contact with the ground to avoid overextension of the lumber spine. Do this a few times a day and always within a zone of comfort.
Before you know it, your disc will be centralized and your pain and symptoms down the leg and in the lower back should subside. You will be ready to start attacking your workouts again in no time. If you are looking for a workout program that puts the science back in strength and helps to injury proof your body from letting this happen again, head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to fix lower back pain and the best stretches for your back be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
If you have "low back" pain that isn't related to a disc issue, I have an extremely helpful video that will help get rid of that pain instantly! ua-cam.com/video/DWmGArQBtFI/v-deo.html
Hey Jeff! Do you have anything for the upper back nerves and neck that tend to develop from desk jobs at the computer?
@@kilodelta928 go look at his posture fix videos
I hyperextended under a heavy overhead press, now have a collapsing sensation with pain at T12/L1. X-ray shows no fracture, so I’m assuming disc injury. Would these exercises be good for this? Also - thanks for everything you do, you give so much knowledge!
Please do one for cervical bulging disc
Does this also work for l4/5 annular tear.. ?
WHaaaaaaaaaaaaaaaaat theeeeeeeeeeeeeeeeeeee heeeeeeeellllllllll !?!? I had pain in my lover back - to the left side. I have found out it's from deadlifting and a really bad soft mattress. I just did the moves for a couple of minutes and ..... the pain is gone! I can't tell you how happy I am. This pain has been keeping me up at night, thorough out the day, for almost a year now. I feel like crying from joy ! THANK YOU SO MUCH!
Same here bro my pain because of barbell squat
How are you holding up? Pain still gone?
Hey listen! I have the same pain in my right side of lower back how to do step 2?
Alright. You guys sold me. Let's give it a shot
How did you do step 2, i have pain in my lower right side from deadlifting 2 days ago !!
2:59 exercise one, Decompress: hang from bar *with* toes on ground.
4:20 exercise two, Resolve Listing: against wall, to centralize disc.
5:35 exercise three, Extension: on ground, keep hips on ground, don't ignore legs.
Thanks
How long should I hang to stretch?
Thank you! 😊
Thanks
@@babyblue4308 He says 30 seconds in the summary above.
This video changed my life. I started hanging and doing the CORRECT stretches before and at the end of most of my workouts and my herniated disc is now 80% better. Been over 4 yrs now and still working well for me. Thank you!!
Hi, I have bulging disc. Can we follow up. Ll Ike how are u now? U did exactly the same thing Jeff said? What all other exercises do u do?
@@kripke9396 I hang before and after every workout. Right after I hang I lay on my stomach and push my upper body up causing my back to arch for about 30 seconds. I also try and focus on using my core a lot more during all exercises. But For the most point that is it. I can squat and dead lift again. One more thing, I try not to do things that stress the lower back 2 days rows or I will start to feel it. I hope this helps. Good Luck
@@SharkBytesKnox did you go to PT
@@nathanwade3934 I did PT for a month or 2 a couple of yrs before I saw this video. They mostly focus on flexibility and core strengthening and told me to avoid heavy compound exercises. I also did many visits at a chiropractor getting adjusted. I feel like both helped some. But every time I tried to push in the gym my herniated disc would act up again and I would have to take time off. For an example when I trained legs I could only push my legs until my back had enough. Not until my legs were tired. These stretches/ exercise were only that I have found that kept me in the gym. I hope this helps. Good Luck
Hey did u have herniated disc or bulging disc I found out I have L5 S1 bulging disc to the left my back been hurting for 5 months when I sit. Have u cured? I need help
I had a herniated disc in 2017. The pain lasted for more than 3 months and I was off work for this length of time. I then watched someone (can’t remember who) and they explained the same process. I can vouch for the decompression using the bar method. I did 30s x 3 reps 5 times a day for 3 weeks. The pain went away. It did come back after 3 years but this time it was one week’s worth of pain and decompression. I had been to a chiropractor and osteopath but it only gave me temporary relief. I had spent hundreds of pounds but the solution was the bar. I promise you ❤. The bar is permanently in my kitchen now 😊.
I don't know what a bar is. you hung on two hands resting, as I understand it?
@@user-xq3eq4qn7n it’s a chin-up bar you use for lat pulls.
This gives me hope. I have spent thousands on osteopath visits for just temporary relief
Hi mate you're comment gave me some hope I am going to get the bar too.
Did you have any pain going down the leg or just a back?
I don't have any pain going down the leg its only lower back that feels super compressed. My scan says it's bulging disk!! And my ortho, physo is giving me complete opposite experience.
1 wants me to bend forward other wants me to bend backwards and avoid pelvic tilt and bending forward.
I have been living with this pain for months.
Would you be able to tell you whole routine when you had this issue? I just wanna get rid of this pain😢
I am going through the exact same situation as you. What happened to you after this period?@@ashizor
Herniated a disc 2 days ago. I've been lying face down in bed, barely able to move. I did 4 minutes of these exercises and I can walk again.
I love you, Jeff.
Really?
@@tdicml0752 lies
@@footballfootball4357 Actually,it's true.
born2bwendle how to sleep with this problem?
@@tdicml0752 this really works! I combined this with a yoga exercise. Laying on back, push fron your heels, raise your hips in the air and hold. I was crying from my pain and now I can almost run.
I had multiple chiropractors recomend the stretches that make matters worse...the temporarily help then BOOM MASSIVE FLARE UP....but I did this for less than a half hour before bed last night for the first time ever. Woke up and was able to roll over and adjust my stuck in place hip...did this routine again this morning and haven't felt this good in over 10 years. Trying not to get too excited but I think you just changed my life. I've quit so many jobs because of flare ups and bad days and everybody just thought I was lazy cuz I'm only 26..but now I feel ready to tackle the day. Thank you so fucking much!
Im 19 and i feel pain im my lower back. I did streches and same as you, I felt worse the next day and the next day and so on. I stopped and I’m doing some exercises Jeff recomended in a video of his and I’m feeling better. Now I want to try these too.
I just do these with a few push ups between extensions then after that I find something about waist height to stretch back of legs I spend less than 30 minutes a day total broken up in 3/4 sessions and have never felt better..I used to stretch all day every day as soon as nobody was looking
@@codyhale5511 how did u do this? How much time we need to hang on the bar and repeatations etc..
I dont have any specific timeframe but I never spend more than 15 minutes a session and I do these stretches now too and have been feeling even better, hope this helps
ua-cam.com/video/krGkT8NymA4/v-deo.html
Same. Chiropractors are awful...at least the one I was seeing. Literally no help just a waste of time and noney.
Bro, I used this video for back pain years ago and I totally forgot about it for some reason. Here I am been suffering again for the last year, and bam! 10 minutes after doing these exercises my spine is starting to relax. Can't begin to thank you enough.
Haha, the exact same experience. This is good stuff.
Great
finally someone has some idea beside surgery. Surgery is not the first option but the last.
Based on my personal experience. This alleviate my annoying herniated disc that sent discomfort to my glutes and thighs. Just 1 day after doing this exercises. I immediatley feel relieved. 4 months now and herniated disc is gone. Thank you for putting qaulity vidoes like this for free. It really helps alot of people.
That's awesome that you're out of pain. How much restoration of the disc, and hopefully structural issues, have you had when you saw your follow up imaging?
Sure it’s gone? Imaging?
I've got same issue today. While deadlifting
@@reyhansingh1942 how you doing now
@@crackthatheals hi livingston ,I have got central canal stenosis due to herinated disc,but my doctors telling all exercises that you told not to do can u share ur email will send u my report help needed.
I LOVE U!!!!!! U FIXED MY BACK! I COULDNT PLAY WITH MY 2 YOUG KIDS, AND TODAY I DID, I RAN AROUND LIKE NOTHING HAPPENED!!! OH MY GODNESS, THANK U SO MUCH, THANK U THAKN U THANK U MAN! U SIR ARE A GOD! WORDS ARENT ENOUGH FOR HOW I FEEL - MY EYES ARE A LITTLE WET!! OH MY GOODNESS
THANK U.
God bless
I love great News!!
Which part helps you the most? I’d love to find out! :)
Amazing!!
Thats Jeff ! A couple of things he said in some other video healed my back pain too.
Literally curing chronic pain from people left and right in a few minutes.
Jeff is literally the Jesus of Fitness
lol You mean those bracelets stand for What Would Jeff Do?? :)
No not even the slightest.. Chill
I CANT THANK YOU ENOUGH I WAS HIT BY AN 18 WHEELER I BROKE MY BACK IN TWO PLACES, AND I HAVE 3 BULGING DISKS, I DID EVERYTHING YOU SAID. WITN IN ONE WEEK, IM COMPLETELY PAIN FREE NO DRUGS, IM WALKING AGAIN AND I CANT BELIEVE I ALMOST HAD MAJOR SURGERY, THANK YOU THANK YOU SO MUCH, IM CRYING RIGHT NOW FROM JOY
While in pain, this actually brought tears in my eyes that this actually can get better, thanks Jeff
Hey man its been a week how are you feeling?
@@exactden9149 Looks like he's not alive 😶
It's lie we are screwed!
@@Juice421fs its not a lie, i had a herniated disk and the pain went away one day just like that, after years of pain. The tricky part is maintain yourself to be painless aka dont go crazy and cocky in the gym like me
@@barbarabrumen3591 Hi how bad was your disc herniation and is it cured?
Omg! I just briefly followed along with this video (after doing a useless back stretching exercise) and my lower back pain of 3 years has disappeared. I am in tears. Thank you so much Jeff for your advice. It has been more valuable than any of the medical professionals that I have seen
LifeIsSuperCool which useless video did you just do before this one? The 13 min one from « bright side » channel on UA-cam ?
@@D.j.2580 no but in know which one youre talking BOUT HAHA
Did you ever feel a sharp pinching pain in ur leg too when u walked ??? I
LifeIsSuperCool hey how many reps you do?
By chance do you remember how long and how many reps hanging?
🗣Man listen! This video did more for me in 2 weeks than 6 months, 4 doctors & a chiropractor!!! I thought I would never be able to workout again! Thank you so much for this!
🙏🏽💪🏽❤️
Are you okey now?👉👈
I’m in same situation. 7 months. A decompression guy told me yesterday he wants 4000 for a machine to do what these exercises so. I’m so hopeful. Thank you
@@enye1483 how are you now? I hope you are doing well.
@@SK-cs5pk He is probably dead.
has anyone here got improvement?
I’ve had 3 herniated discs since an incident in July. I’ve watched several videos on this and I have to say- this is the BEST one I’ve watched so far. So helpful and informative. Thank you so much.
Hi how are you now?
How's your progress doing this exercise?
@@arsh4dkhan How high are you now?
Did it work?
Bro I swear yt commenters never respond back 🤦🤦
Have been lifting since 3 years and never decompressed my spine. Few months ago I felt discomfort in lower back and eventually consulted with a doctor. The doctor assessed bulged disc from MRI and referred me to a physiotherapist for 1 month physiotherapy.Furthermore, he suggested I should not lift anymore until full recovery. Those therapy days were very depressing assuming I can’t lift anymore untill I found you on youtube. After two weeks of useless therapy I decided not to those costly sessions anymore and started doing these three exercises at home and realised how effective is spine decompression. No less than a week my back pain was just vanished. Now, i’m back to the gym, thriving with pain free lifting and incorporated spine decompression for 2-3 minutes every day after weightlifting.
Jeff you’re a life saver!
Ho my God I have suffered even now am in pain now it's not lower back it's the whole back so painful and discomfort I can't bend I don't where to start from untill today I find this video I will start today
Dude!!! I am a professional Jiu-Jitsu practitioner. For the last 3 month I haven been able to teach . Been walking around like an old man. I ran into your video by accident. Tried your technique. And WOW!!!!!!!
IM FREE!! Pain was reduced by half immediately. Been to 2 doctors their solutions were 1 stop JIU-JITSU 2. Medications 3. Surgery... all I can say is thank you..
For real?
What is this coccyx “pop” ...like a tell tale sign of this ..or what
Thanks yo! That’s how I recognize this problem as it ..”Crops up and needs this stretching thks. Haha personally I hold onto a tree limb, swing set, etc..
Whatever, my gym doesn’t ....
Chico Santiago nice. I’m going through the same thing. I’m going to try this now
How long does it really take to get rid of the pain while following these exercises??
Also is it a good idea to continue working out in gym with this pain?
@@mohammadfarazian3672 yes that's what I'm planning to do. But how long does it usually take, it's such a bother in daily life
The fact im not in this alone make me relieved. I wish that nobody has to go through a disc bulge but considering im sitting here in bed, stuck and scared of moving because i don't want to feel the pain again. This sucks.
While you're lying there, have an ice pack on the painful area, too.
Right here with you my man. Got diagnosed with a disc bulge 2 weeks back. Hurts like hell but it's a long way to recovery. Stay strong and stay in touch with your doctor, friends and family!
@@srivatsa9800 Thank you bro. It definitely has got better from when I commented 10 months ago. Definitely have faith. After chiropractor and some physiotherapy and yoga my back hasn't felt so strong and stable. Definitely need to keep up and strengthen the back but it has been better. You will get better don't worry. Time and exercise and you will be good. 🙏🏼🙏🏼🙏🏼
You absolutely have to move around in pain as much as you can, this will reduce the time it takes to get better.
On Monday I was diagnosed with herniated disc L1-L2. Been taking some medications, started physiotherapy. Had my awful 6 days with pain and full of discomfort until I came across this video. Tried it and felt the relief right away. This is some sort of magic man, I swear. Thanks a million.
I did this because I had a bulging disc happen after weight lifting too soon after I had my baby. I had excruciating pain and decided to hang from the pull up bar, I heard my spine make a loud pop and felt INSTANT RELIEF!!!
I also did the workouts and a couple days later I was back to normal! May God bless you for this!!
😊
As a person who has been in chronic pain at the age of 22 for 4 years now, this makes so much sense.... I cant believe I have been stretching my back and making it worse.
I'm about to start doing it as I've just had injections for the pain from having prolapsed discs.
Did it help at all?
I’ve been stretching to help my pain too. I’m hopeful this video will finally help relieve my pain.
Man i feel you
i like how athlean is explaining the mckenzie method. proven to be effective
I was doing that too and had always wondered why it never worked
1. Decompress
2. Re-alignment (Posture) with wall.
3. Cobra Pose.
LongBoarder Anonymous reps?
How many reps, and hang time on the bar? As much as you can do?
Do it like 3-4 times a day.
4. Face pulls.
thank you
This video changed my life and that of my family who where all suffering by my disability due to the constant pain. Thank you so much!
I was taking very strong painkillers and neuro receptor drugs for months as nothing helped my disc bulge pain. I couldn't be sit down or standing ir walking without pain. I didn't get any relief after many physical therapies and chiropractors sessions. I tried so many thing until I founded this video. I just needed 3 days following the 3 steps and my pain was down 50% . I kept doing it for a few days and stopped taking pills. I was INCREDIBLY. I still do this exercises occasionally. THANK YOU VERY MUCH. This changed my life.🤗 2023, I still do these exercises time to time when the pain comes back after lifting weights. It really helps with the pain. I haven't need more pain killers.
This guy really cares and not just found videos for views and money . His passion oozes out and is amazing 😉
Yeah, I've just started watching his videos only about 6 months ago and he's already a legend in my book.
Sleeping at night is difficult for me because of my low back pain. I like to sleep on my side and this was throwing my hips out of alignment. This back pain guidebook, bit.ly/2zx8CW2 that I have lately found has made amazing things to my case. Because of this guide, completely gone are the sleepless nights due to my back pain..
I'd like to ooze out my passion all over your face
Nice video content! Sorry for the intrusion, I would love your initial thoughts. Have you ever tried - HootBack.xyz
? It is a great one off guide for relieving back pain in just 16 minutes minus the normal expense. Ive heard some decent things about it and my friend Sam after many years got amazing success with it
@@ram25147 i did saw the video but he din't tell about his 2 min miracle. In the video he just told the story of that bus driver who was in pain. What the hell 😢😢
Well I have to give credit where credit is due. I am 68 retired guy. Have had L4 and L5 herniated nearly 40 years. My choices back then was a fusion which is a major operation, physical therapy and the good old meds. Well I chose the last 2. My L4 and L5 have give me held from time to time over the years when I injure my self doing something stupid. I exercise 15 to 20 minutes every day. I also eat right, lots of veggies 3 to 4 times a day. Cutting the story short I’m healthier the a horse. But when L4 and L5 arrive for a visit? it’s not shorter then living hell in pain. Every time doing my recuperation apparently I was doing ALL THE WRONG THINGS for two to three weeks of recuperation. I came across this video because L4 and L5 paid me a visit last Friday. Since then I’ve been hurting really really bad and apparently doing ALL THE WRONG THINGS as well. Well? as you can imagine I am willing to do anything to relieve some of this horrible pain, discomfort, walking crooked and spasms with excruciating pain in my lower back and bellow my hips and legs. I watched this video today and decided to give it a shot.
After doing exactly as described these three steps for a few minutes I not only started filing better but some of the pain started to reside and come down within a few minutes. The pressure was the main one.This man has changed my life and made my recuperation much easier and faster. I am truly thankful that people like this exist in the world to share their knowledge and experiences. Thank you so much. JR from Texas
John Palacios I feel you brother, I'm not as old as you but I've dealt with back pain since I was 12, I was helping my dad built our house, I was carrying cement bags, shingle stacks etc, one day went down to grab some cereal and got stuck, my back has not been the same since that day. I've tried pretty much everything myself and this guy has helped alot, I get lazy sometimes doing what he ask and that's when I pay the price, glad your feeling better.
Thanks for your info from your experience
@john Palacios: swimming regularly also helps a great deal. Even walking in water/ floating
I know your pain brother and it's the middle of the night and I'm here trying to find a little comfort for the horrible pain. How is it working out for you?
marcos. Hey guy I am totally back to norm. I personally would advise you to be sure of your condition or type of injury you may have. If you have a herniated or bulging disk or disks? Like I do. I know this video will fix you up. Not the injury it self. IT’s going to hurt. But that pain is to recovery for sure. I know first hand.
I had disc pain for 8 months. Tingling down left leg, couldn’t sit for very long, couldn’t lift weights.
2 weeks after doing this daily, the pain is completely gone. This totally works. Thank you Jeff
How many sets a day did you do?
.
Not a big commentor, but I finally had to say it... this is my all time favorite Athlean-X video (having first found this channel in 2014). These exercises in this video have helped me tremendously with lumbar disc problems (pronounced list in the hip, could not stand up straight, etc.) on several occasions to date when NOTHING or NO ONE else could. Nothing short of a Godsend, to be honest.
It did so again today.
Seriously... thank you, Jeff.
You'll probably never read this Jeff. But thank you. This video really helped with the back pain I'm currently experiencing.
3 weeks of pain from incorrectly lifting something. Today, with the exercises, there's already significant improvement. Thank you!
Quarantine brought back my sciatica 😒
I was going to write the exact same thing...:) cheers
A Kaiser I hear you ... me too:;((
@@ikust007 yeah, just got done spending thousands on physio therapy to recover.. got back to some light deadlifting making progress on squats then 1 month later quarantine hits and another month later of working from home every day just triggered it all back... its frustrating when people say "well just workout at home" its not the same. good luck with your recovery, stay mobile :/
You just saved me from surgery and earned a loyal subscriber.
Sincerest thank you for your important work.
Michael Sparks hi how long did you do the decompression for? Reps/times etc thanks
@@itouch00 I'm still doing them daily and am noticing improvements.
I also put a lacrosse ball on the floor and position myself to where the glute medius contacts it directly and then I just lay there and watch TV.
This has been a huge help
You can see the technique done by typing gluteus medius I to UA-cam.
When the pain shoots out from the tender area of your back then you'll know you found the source of the pain.
I lay there and catch myself groaning without realizing, just as you do when you get a deep tissue massage.
Best of luck with your rehab, brother.
Hi, do u also do wall exercise? I have pain in my left side, so how should I stand for wall exercise. Pls reply. Thanks
The hanging made my pain 10 times worse!
@@anjus8070 he told that if you have pain in left leg than your right shoulder should be touched to wall and than pull your waist towards wall i have same problem since jan19..did these exercise worked for you?
Words can't describe how valuable this information and demonstration is. I got this injury two days ago and you are saving my life right now.
any update ? how are you feeling
Yea, how did it workout?
Been dealing with this for years. Just found this out. Life changing man forreal
Dude answe us! Did it work?
I have a bulging L4 and L5 right now and can say these exercises alleviate some pain. I have to do them at least once an hour since my pain, tingling and numbness gets unbearable at times. gonna keep doing em religiously.
Wow, wow, wow! Thank you Jeff Cavaliere! I'm 66 and hurt my back overdoing it in the yard yesterday. I could barely move yesterday, last night and this morning. I've seen a lot of your videos in the past, so I thought I'd see what you had for this area. I spent about 10 minutes doing what you recommended and the pain is 90% gone and I am moving much more freely. Thank you for your expertise!
My pain is gone. I've had pain for months, had three injections in my back, using pain meds, nothing worked. I've been doing this for a few days now, and my pain is completely gone. Thank you so much.
how many times you did it each day?
@@abdosalah897 I started out doing it twice a day, in a few days I was feeling much better. Now I do the moves once a day. I usually wait until after my daily walk.
@@jons6368 thanks bro
Did the hanging hurt at first?
@@tylerburns4644 It was curious-kind of like, it hurts but don't stop. Not bad.
15 years ago, my physical therapist recommended the very same exercises for a disc that slammed up against the nerve canal leaving me unable to walk. I had surgery scheduled, but was told if I did these exercises, I wouldn't need surgery.
15 years later - two surgeries scheduled - but never needed them! So awesome to see that this is being taught still and it DOES WORK!!!!
Mandy Young how long did you have to hang for? I’ve been doing this as often as I can daily and mine is getting a little better
ripperx444 I kinda hurt my left lower back/hip , I mean at the beginning was painful as fuck plus I felt like if a 10 tons of weight was on my back when i wake up , I was starting deadlifting for the first time after 3 years in the gym .....I deadlifted for like 3 weeks then pain happened , then I did Jeff exercises about “hip flexor pain” it really did lower my pain but after a few weeks , every time I walk I feel like a pop on my left back , annoying I mean my pain now from 1-10 it’s just 2-3 , comes and goes but the pop never goes away and annoys the hell out of me , now I checked this video and listen to what he saying , I might gonna have to give it a try , cuz when I touch the part in my left lower
Back feels like something moves but not the other side , looks like a disk is dislocated and I gotta do what this video says , wish me luck and stay stoned
Right on!
Man i read that wrong and thought that you were unable to walk for 15 years
What made you opt out of the surgery? Also, why was it recommended? I have this problem and was told not to get surgery, so I’m asking for some input, if you please.
Jeff this simple method saved me from so much pain. The last day or so I was in sooo much pain and I was stretching, went to the chiropractor, and doing everything you said would make it worse (it made it worse lol) and the 3 steps you mentioned gave me immediate results. I can’t thank you enough for the continuous value you and Athlean X provide.
I have to say your videos have been a blessing honestly, I'm a 33 year old skater with major lower back pain and I've been doing these stretches along with a few other you recommended in another video and it has helped me a ton with the pain, I feel like if I keep at these stretches my pain will be a thing of the past eventually, thank you so much.
I can't believe it. Lower back pain is completely gone and I did these exercises for only half a week and never stopped going to gym either. It's fucking wizardry.
Wow im going through physical therapy right now
Yeah but do you have a herniated disc ?
Did u feel pain in left leg?
@@Hriday19 That kind of pain is usually related to sciatic nerve impingement. That's my issue. Going to work on Jeff's plan, but would be forever grateful if he had some specific suggestions for sciatic relief.
@@troybishop5947 Did u recovered?...Any exercise to recover?
Unbelievable! 24 hours after seeing this video.....fixed! Everything he said was exactly my problem....stretches not helping etc. Did this a couple of times yesterday and today....no more back/leg pain! Haha!! Thanks a million Jeff!
It has been a year, did it really stop hurting?
Did what? All of it or one specifically? When I lean at wall it hurts 😫
@@paigeturner165 do you have slipped disc?
@@Manikandan-sq8un yes currently at L4/5
@@paigeturner165 I have lower back pain from last 3 weeks on and off i am scared that it is slipped disc
I think I am gonna go dead
Jeff, huge thanks for making this video. Over the years I have started to trust you a lot more than the "trainers" I see in person. In this video you said you'll be covering "how to make it nice and strong" in a future video, and I am looking forward to it.
I was diagnosed with a buldging disc about 5 years ago and have been lifting, without any pain, for almost 3 now, but felt a stabbing pain after this workout in which my made me do a 100 deadlift reps with 40% of 1RM. Deadlifts never made me feel good and I always follow it up with hip thrusts, but this time I felt as though the condition had been aggravated much worse.
This video was an absolute Godsend!!!I have been suffering for 4 years with a slight bulge of my L4 L5 disc.I tried everything and spent $$$$$ trying to relieve the pain and discomfort. After stumbling upon this video,I performed the exercises and what do you know-98% pain relief, I could actually feel my sciatic pain dissipate whileI performed exercise 2!!! Thank you so much Jeff for sharing these simple and effective exercises!!! This WORKS!!!!!
Jeff is the realist trainer on the internet, you inspired me man, thank you.
had chronic back pain that had been debilitating and costs 1000s of dollars a year to go to chiropractic. Watched 8 minute video and for the first time in months I feel better. Thank. You. Thank. YOU!!
chiropractors are con artists.
@@averyamadeusjacobson2650 Ive heard all that crunching wears things down....I agree...my chiro crunched me all over the place but didnt seem to deal with where i was getting the pain.
Are you doing this exercises and how many times a day are you doing it?
This is amazing. I’m a military veteran who has been dealing with back and knee pain for years and with no help from the VA. These videos have done more in a short period of time than anyone else has in years. Great job gentleman keep up the education.
right there with you brother, hopefully these will help me also
How many years?
Good luck VA sucks I have to tell them what to do not the other way around only reason I go is that it’s free
Mine in Minnesota is better than most but disc has been bugging me for years at 29 I’m not enthused about fusion. I’ve heard good things about stim cell injections but see what the VA says about that lol. But Jeff is a lifesaver
Have you come across the ASMI machine at the VA hospital?
Thanks so much for posting this video, during the COVID pandemic I slipped my L5 disc from lack of movement because of the gym's being closed and we using this as an excuse to pig out. I got a scan and it confirmed my slipped disc. I was in agony with the pain but repeated these exercises several times a day and after two weeks it was perfect again. Thanks Jeff for being kind enough to share your wealth of knowledge to the world. Wishing you and Jess every success for the New Year . Vinny from Ireland.
I've recovered from 3 herniated disc, periformas syndrome, and a hip slip.
Solution:
- Ice pack only no heat, helps reduce inflammation.
‐ Inversion table, decompresses the spine to allow disc to heal. Go easy, you don't need to be upside down to improve.
- Dr./ Chiropractor, alignment and stretching only. Make sure they are good.
- Magnesium, Fish Oil, Zinc for pain it works.
- As you get better exercise to strengthen those areas.
I pray you get better soon. This is what I did. No meds, no surgery.
NEVER APPLY HEAT TO YOUR BACK. YOU ARE ADDING INFLAMMATION!!! THE TEMPORARY GRATIFICATION IS DECEIVING!!!
How long did it take bro!! Help me I have The same exact injury. Hip slip and stuff too
You really recovered man? Gives me hope I just discovered I have one and it’s painful as hell I’m only 26 please reply man I’m desperate and scared I really don’t want to live with this pain forever.
In ayurveda hear is used to improve blood circulating into the area for healing fast .
*Athlean-X is the best fitness UA-camr Hands Down*
TooFastTooSlick, *why are we in bold letters?*
Stole my comment from last vid
TooFastTooSlick Look at Elliot hulse. He's amazing for everything. Athlean X is more anatomy.
TooFastTooSlick there is literally no competition whatsoever
This doesn't even need to be said. Anybody who doesn't think Jeff is the best on UA-cam has their head up their ass. Everything else is so inferior it's a waste of bandwidth.
Retired infantryman of 27 years. This is probably the best information I’ve seen regarding lower back/ bulging disc’s!
Thank you Bro!
You’re a godsend. I’ve been battling lower back pain for almost a month now from deadlifting and your stretches have made this 💯 better!!!
I tried the hang from my pullup bar, as soon as I relaxed I heard and felt a pop from my lower spine. Felt great. Not 100% relief but I definitely felt better...
It was only 2 days ago since I applied this back pain, MyBackPain7.blogspot.in
however it already made some changes. Essential to prevent lower back pain. It was as expected. This will work naturally and gives the needed comfort even though I made use of it just lately..
Sir, you need to do it more often. Maybe 3 times a day for a start... slowly reduce depending on ur result. Ur back pain don’t come over night so your healing will be over a period of time.
Oh my god my physiotherapist told me to do those exact same exercises in the beginning, they made my muscles sore and my back pain worse but then I started doing the exercises you mentioned and my back got better in a week thank you so much!! I’ve been struggling with my herniated L5-S1 for 7 months you literally changed my life I can’t thank you enough ♥️♥️
PS: it did get better but not completely gone, you’ll still need to go to physiotherapy and do some exercises at least once a day, I’m on my 4th week of therapy and the pain is almost gone now
thank god 🙏🏻
Hi Emma, I have the same issues. I injured myself on a leg press machine but I also have a sciatica going down my leg from my piriformis muscle ..worst area is the ankle. Do you have these too and what else did help you?? Thank you. 🙏🏻🙏🏻
Kat K I had sharp pain shoot through my upper left leg but only if I walked a lot or stood in a certain position, it’s completely gone now(the leg pain), but I still have slight back pain if I don’t move for a long time, I’d highly suggest you go to physiotherapy I can’t recommend certain exercises because what worked for me might not work for you, and don’t give up! first time I went they had me do the wrong exercises then I switched clinic, now I go 3 times a week I do electro therapy and do the exercises every day, the first couple of weeks you’ll think it’s not working but gradually the pain will go away, make sure you don’t run or do heavy lifting during this time stick to walking and back muscles exercise, I hope u get well soon ✨
Kat K also you definitely need to see a doctor and they might have u do an MRI scan if u haven’t already!
@@Tycheii thank you for getting back to me.
I've had MRI scan done. I was begging for one for 7 yrs..imagine! (UK)
Because I am fit, flexible, exercise and been weight lifting for 3 years, none of the doctors believed there could be anything wrong with me n refused me the MRI scan. Until I stupidly lifted my butt on a leg press and did my lower back in. L5 and S1 are the worst and I developed a sciatica about a month ago, I think 4 weeks after the injury at the gym. These exercises are helping and I am doing lower back strengthtening exercises on top of it by Jeff but the pain still hovers around my ankle and piriformis muscle. I started icing it again as it feels inflamed. Hot water bottle and bath just made it worse in a longer term. I was getting numbness in the foot, and even though it's not as bad feeling as the pain, it apparently means it's getting worse. So I am now back to pain after icing it and cannot wait to reach the day with no pain again. 🤞🏻🤞🏻🤞🏻
How many times per day did you do your exercises??
Thank you 🙏🏻🙏🏻🤗🤗
@@katk8386 oh my god, that's terrible that you had to wait that long! listen I'm not in any way qualified to give you any advice on this, but if the pain as you say travels all the way to your ankle, that probably means your disc does press on a nerve. Again, I'd highly suggest you go to physical therapy if you can because these exercises in this video are general and limited, you need to do exercises specifically for your injury, and to answer your question, I do my exercises at least once a day (30 reps for each) some days if I can manage I'll do them twice (unlike you I am not fit at all, which is apparently why I have the pain in the first place because my back muscles are weak, but I found that the more I do the exercises the easier they get and then my doctor recommends another type of back strengthening exercises). You seem to have it worse than me, I genuinely hope you get better soon ♡♡
Bro I cannot thank you enough I was suffering from the symptoms for a while now.I was afraid to tell anyone about it but your video really helped me and I started doing the stretches today and guess what, I'm already feeling the improvement
This is incredible. I was super skeptical because I was in pain for weeks. After doing these exercises just once, I can bend my neck without feeling that pain in my lower back! Thank you so much
I’ve been bedridden and in agony the last two days. This just made of world of difference in just a couple minutes. Thank you so much for this Jeff.
Are you good now?
@@Artliker1234 na hes dead 😂
hi. I've got a question: how many times should I do this? is it likeT doing them in reps or just once or what. Thanks
@@nimarajabi7104 I have found 10 times on each side to be adequate for this stretch. I probably wouldn’t do it more than 3 times a day, but I wouldn’t know for sure, because in my case I got immediate results.
Tnx a million buddy
This was a life-saver. I'm just shocked that the answer wasn't face-pulls...
LoL
The answer is never not face-pulls
Excellent explanation about how the posterior muscles get tight, which causes a person to stretch in the flexion position - worsening the problem. Here I was making it worse the whole time!! This is gold, thank you!
Hi jeff! I'm 19 years old and I have been watching your workout videos for 3 years now. I have bulging disc for a couple of months now because I have been working as a food courier with bike and I dance everyday for hours. I am a Latin dancer with a dream of being one of the best and because I have this back problem just at the age of 19, I was extremely sad and stressed. But this video was the most helpful video I have found and the pain is already relieved a lot. While I was thinking about if it is going to affect my future, now I know that I can keep doing the things I love. Thank you so much!
These are the exact moves my physical therapist told me to do for my disc bulge, and they absolutely fixed the problem.
Of course, Jeff is a physical therapist
How long did it take?
@@chinguunbolorsaikhan9598 Of course he may have been given these exercises in particular, but they're in no way the only exercises available for these injuries. People respond to different exercises in different ways and you might me prescribed McKenzie type exercises, Williams's flexion exercises, lumbar traction, or a combination thereof.
After 4 days of pain, I watched your video. It took another 3 days of persisting on the chin up bar. I can't believe how I gradually straightened up & the pain is subsiding.
I'm 55 & have had this bloody problem pop up regularly every few years for decades, I normally just put up with it until it eventually comes good (which could be weeks) Thanks mate, keep up the brilliant work 👍
Jeff, I can't begin to thank you enough for this.
My back would periodically "act up," and then calm back down. Earlier this year, though, it started acting up and just never went away. I thought that was it; I'm going to finally have to go under the knife. I had stopped working out and was avoiding other things, hoping to keep from exacerbating my pain.
I've been watching your videos for some time and it occurred to me to see if you had any workouts I could do in spite of my bulged disc. That search turned up this video.
I tried it the next day and the results were - and I don't use this word loosely - INSTANT. By the time I walked out of the gym my pain was significantly lessened. Within two days it was unnoticeable. For nearly two months now I have the (very) occasional twinge, and aside from that, the pain is GONE.
To you this is perhaps something more simple, but to me it was nothing short of a miracle. I feel like have my life back.
There are other things I wish I could ask you about, and I mean that as a compliment because after this I'm sold on your knowledge and appreciate you sharing it.
Thank you, thank you, thank you.
I can’t believe it! I’ve been living with this pain for over a week now and doing these exercises gave me immediate relief!! Thank you so much for this video!
Thank you Jeff for sharing these tips. I have been fighting lower back pain for over 20 years and now I’m able to hit the gym in full stride again.
Not only that, I fired my Chiropractor and saved $200 a month in Chiro visits.
AthleanX is the best channel on UA-cam - hands down!!!
This back pain guidebook is a treasure, look for tinyurl.com/Treatbackpain8 Helps my back some, but I`ve got severe back pain from injury. .My spasms are gone since I can do different positions whether it`s side or back. .?
@Sheep Shagger I hang and arch my back for about 30 seconds long and try to do it everyday or every other day.
This dude is gonna put back surgeons out of business.
No, just make them honest.
Having sciatica because of my L5-S1 caused by so many reasons, one of them is anterior pelvic tilt, following this video and the anterior pelvic tilt training video, it saved my body, i can do my daily activities and go to my job again, thanks a ton, you really know your stuff
I had horrible horrible back pain for years and I did this for a week and I’ve been pain free for months now. Thank you 🙏
Wow these exercises work right away! I think I got bulging disc after doing some high rep Romanian Deadlifts. My back has been hurting bad for more than a week.
I did these exercises (30 seconds decompression) and 10 reps of back extensions on the floor and it already feels 60% better. I'll keep doing these.
BTW for those who are wondering how you can decompress your spine at home without a bar, you can use two chairs. Place them next to each other while leaving about half a meter between them. Then hold yourself up between the chairs with your arms (like you would do when you do dips). You can also keep your feet on the ground this way.
Radu hey
Thats amazing to hear
I got told the same by the doctor so will try these
how many repitations do u recommened ?
like 30 second decompression and 10 reps of back extensions
how many times oer day ?
And did u do everyday ?
ANd are u perfectly good now ?
Radu died I'm affraid. The exercises killed him.
@@buz20 hai nu spune. chiar a murit??
@@MyCristinaM What?
Saying it’s like dips* is a lifesaver.
I literally have no words to thank you Jeff, last year I was diagnosed with l3 l4 herniated disc had no option but surgery. But I went on and did exactly what you said, now 1 year has passed and I'm 100% better no pain whatsoever now. God bless
Are you fully healed ? (MRI scan proof and all)
@@useraccount1187 I didn't do MRI later but I haven't experienced any sort of pain afterwards although there is a slight stiffness around for which I'm doing yoga. I also did traction for 1 month alkng with his exercise though.
James how do you do traction?
@@tonnie_j did u have pain radiating down Yr leg?? If so how did that go
How many times you repeat those exercises?
Thank you for posting this! I have been trying to fix what I suspected was a bulging disc on my own for 2 months now. So much out there on the internet suggests back stretches as you mention in the video. I just confirmed via MRI that I do have a bulging disc and now I think I had been making it worse by stretching. So glad to confirm my sense that it wasn't helpful. I won't be doing that until I am healed!
Thank you Jeff ! This has cured 7 months of back pain i cant thank you enough
Thank you man. 5 months of pain, and my doctors had not recommended this. I was doing all the wrong stretches for it as well. This is so helpful.
How are you now??
Are you okay now
reply how you now
i just paid 88$ for a physical therapist to show me this exact thing (and now I have to keep going to them for a month 2x a week! Great video, would have saved me hundreds of $$!
You should still go even with the instructions of this video.
Cause some people don’t even know how to contract or release/ feel the muscles that they have .
Same goes for a personal trainer .yes you can save money and buy a program online . But you might be doing the same exercise you see on the video without properly using the muscles you should be using and injure yourself in the process.
Just saying . 👋🏼
@@bjornbrandts8957 meh. Clearly my comment says I was going to continue going which I did because it was a year ago....
I have an L5-S1 bulging disc that I aggravated by sitting on a hardwood floor. I spent about a month and a half in pain (sciatic nerve) until I started doing that 3rd move. That move just by itself gave me so much relief! I can't wait to try all 3 moves together! This video is GOLD.
Wow, i have dealing with a bulding disc since I was 17 when i had a pretty bad injury playing soccer. I have been dealing on and off with the pain for 11 years and this is the first set of stretches that have given me instant relief. I will be performing these daily and hopefully I can live a normal life and go all out at the gym again. Thanks Jeff
How’s the pain now since you started ?
@@gregadventures2024 That's the thing with these comments. You never hear from them again.
Same Im 17 now And I have had a buldging disk for nearly 3 years now. So I was 15 when I got it. Its literally ruined my physical activity life.
Warehouse worker here, all these exercises fixed my lower back pain, I'm more proactive now, I decompress my back periodically, it's been years and this works.👍
I'm a new warehouse worker and my wrists and elbows are in pain. I've also got some low back pain so I'll try this and see how it goes. Is there any other tips/strech routines you recommend while working?
How long did you do these for? I’m on week 3 and don’t really see much of a difference.
What a Godsend, I’m 52 yrs old and felt like I was 100 , spent 80% of the day in constant pain for over 2 yrs, came across this video and 2 weeks later , I’ve done the exercises ( inversion table instead for 5 min for decompression and also changed up the hip into the wall with laying on my side , ( the side where the pain was) pulling up my knees and flattening out my back for 5 min. And than the spine stretching .. I am now pain free , working out , running and life is great . I went to a chiropractor and they quoted me 8500.00 for a 3 month period to get me feeling better , remember Physical therapy is not supposed to feel good , it’s repairing what is wrong and making it right ... persistence and devotion will work
How much time did it take to heal completely ?
You reply will be appreciated
@@sanketkalbande5079 I do stretching still til this day, I would say I noticed a difference after about 2wks when I realized some really good progress like being able to tie my shoes and put on my socks, it's been about a month and a half of dedicated stretches and I am able to walk without pain, and work and bend down without thinking about it, I will continue doing this cause I don't ever want to remember that pain.
one more thing. Don't get discouraged , but remember that this is therapy not magic, so for me there was times while stretching that I felt like my spine was being ripped out. Just stay the course.
God bless!
@Hamlet Javier I had a bulging disc at l4 l5, I would say the first couple of weeks were still painful but than I would start being able to feel the vertebrae start popping into place when I stretched releasing the pain, and pivoted my hips forward while bringing my knees to a 90 degree angle , I was happy when I was finally able to walk pain free, and now I am back to working out and able to jog again. I continue to do the stretches everyday because I remember how miserable it was to feel there was no hope. There is hope and don't be discouraged, one day at a time.
Jesse and his tat. Does he regret the Disney tattoo?
Thanks Jeff. You’re awesome!
I injured my back about 2 years ago picking something up the wrong way and went to a chiro a bunch. I reinjured it moving furniture and went back to the chiro a bunch. 4 weeks ago I injured it again doing yard work and it was getting worse every day, but I was too busy to get into the chiro. 2 weeks ago I was desperate and I found this video. Doing these simple things the last two weeks has gotten me back to 90%. I have gone from excruciating pain down to just tightness with occasional dull pain. Now that I'm mostly better I use the strengthening exercise at the end of the instant pain relief video to strengthen the muscles in hopes that I don't reinjure it again. Thank you so much for taking the time to make this video!
Where is the strengthening video? Can you help please
Thank you so much. This video marked a pivotal point in my recovery from herniated disc or what I falsely thought was piriformis syndrome. You're a blessing, dude. I can now actually sit down, walk, and am slowly returning to the gym. Pain free. Thank you x1000.
Word
I also thought it was Piriformis Syndrome!
What the hell?? This really works 🔥🔥🔥I've been in pain for the past few months 'cause of deadlifts and squats. Did this and immediately got rid of the pain. Thank you so much man. You're a lifesaver
omg. squats cause my back to go something wrong and i have sciatica pain now. i am never doing squats again
Hows ur spine now
I have been in this problem in the past and this exercise saved me in the past. My problem repeated again 2 years later. I have searched this video in my past and found it. Because my problem repeated really badly. It affected on my left leg. But I am doing this exercise for two days. I repeated it 3 times and I feel fine again. So this video is gold for me. Thank you for producing this video. I will keep doing this.
As someone who’s dealing with this now, I just tried it and almost instant relief!! I’m definitely going to keep at this! Thanks for the video!!!
You saved my life, been suffering and been in pain that lasted for a whole year. Keep doing what you are doing. God bless you!
how long time do you need while you felt improvement? Sorry my english.
The wall exercise, are you doing from both left side & right side?
thank god for this channel. had sharp pain in my lower back and attempted to squat and dead lift today. Got a few sets of deadlifts done but i stopped halfway through. doing these stretches right now and i already feel better.
Bro thank you so much, I am dealing with a disc problem, was told I needed surgery, and this is the first thing that helped. God bless you bro.
I went to deep on a leg press and the next day tried to stretch using the knees to the chest and couldn't get off the ground due to the disk popping out. I was 25 years old. Now 30 years later I have a constant weakness that requires routine manipulation to keep the disk in position. So please think about what you are doing or a lifetime of pain will come your way. These exercises are what I use but believe me the weakness is still there and the pathway for the disk to pop back is much easier following an injury. Also if you have pain to one side you can angle your hips away from the pain side during those back extensions. Plus after you have carried out these exercises hanging from a pull up bar with you feet touching the floor and total relaxing you spine muscles can also really help.
Cheers mate
✌️ Will take care sir.... Thank you
I've always been a sedentary nerd guy. Just started getting in shape and really appreciate this man and the science behind what he says.
@47 E.B.O maybe it wasn't him, but his overweight relative who can barely stand up from a chair that gave the inspiration. It would be nice to be able to turn 70 and still feel healthy and not require a forklift to be moved around in the hospital :p
Bro I’m also a sedentary nerd guy and I’ve been working out for more than a month now. I just refound myself in the exercises.
It’s like meditating. I like the pump. And that’s the secret
I don’t do it to look good I workout because I like working out
P0tt0 Ok buddy
This video literally cured my back pain. Thanks Jeff
L B heres and advice be carefull and do not bend forward for long periods or the back pain will get back ...take it slow because i learned the hard way i was pain free for a month i bend forward to work on my car and pain got back and its been 4 weeks and im still in a little bit of pain
it is even harder if your a welder like me im always in a bend forward position been in pain with my lateral left buldge for over a year have also been doing physio for 8 months . Like you said you can be pain free for a month or so and the as soon as you start bending forward the pain is back. ;(
BigTony i do construction i do alot of digging and do plumbing so i also bend forward what helped me was working on my core muscles at home and i bought me an inversion table when i get home i get on the inversion table for 3 minutes relax and i can hear my joints on my back crack
Joaquin Murrieta thanks buddy for reply. :) I might as well get an inversion table.
BigTony you should it helped me alot i was walking with alot of pain it was so hard to walk and shop for clothes good luck ..when you get one take it slow i use mine at a 30 degree angle that way im able to relax
I've read a lot of comments that talk about how great this video is. I came here because yesterday, it was like something shifted in my back and I couldn't even walk on my leg anymore. I spent 12 hrs in the hospital last night and the MRI shows I have a very bad bulging disc pushing on the nerve and that's why my leg is numb and throbbing. Unbelievable, constant, throbbing pain in my hip all the way down to my toes.
I'm starting these exercises today. Wish me luck. I'll check back in with my progress and results. Thank you guys for this video!
How are you doing now? I pray you’re doing better. I have the same thing as you
@@mmueller1473
Hey! Yes the exercises absolutely worked! However, the one where you lean against the wall, not everyone needs. That's IF you need to centralize the disc. I didn't need to. I did the other exercises, and have feeling in my leg again and feel so much better. Still have to take care of it though, such as fixing your posture, make sure you're not sitting too much, take walks etc. These exercises are incredible but just make sure you're looking after your back, and doing things to KEEP it in good shape so that you don't get back to being in bad shape again, after you've gotten the disc back where it belongs.
@@blessed6395 thank you so much for the reply. I appreciate it more than you know! I am so glad that you’re feeling better. I totally understand the pain. It is totally unbearable. Your comment totally gives me hope and I’m going to try what you said tomorrow. Again, thank you so much for taking the time to post your experience! 🙏
Hey, how you feeling now ? @@blessed6395
Does it really works and how are you feeling now bro?
Fantastic! My old lumbago - from 18 years ago - started playing up again over a month ago - I was dragging a really heavy mannequin out of a building at the end of a whole day's firefighter search & rescue training and felt my back go.
Since then I've had sciatic pain on & off - a total drain on my energy. I've been doing the wrong stretches (as you show in your video). Taking anti-inflammatories has allowed me to near-enough work as normal but that's no long-term solution.
I found your video this morning, hung from my pull-up bar to decompress my spine, heard that lovely "click" sound, did a bit of the resolve listing wall-leaning exercise, and now it feels so much better. So simple yet so effective! Thank you very much, sir.
2 minutes of this and already starting to feel better - starting off with the second exercise you do against the wall.
Good work mate, you have earned a new sub!
1. Decompress and unload the spine by doing pull up hangs with the toes touch.
2. Are you leaning away from the pain? To fix you need to lean into the wall with the feet out to centralize the disk by fixing hip and spine alignment.
3. Prone pressup position, isometric glute contraction with the hips still in contact with the floor for about 20 seconds.
4. Hook your palms on your Iliac crest on your back and do a standing extension exercise.
*Avoid flexion based movements because that’s what caused it to begin with.
Zachary Battles he didnt say for how long you should do them
Guillermo he did say 15-20 secs.
I dont think he said to do a toe touch though. That will accomplish the opposite of what the prone extension (Mckenzie's) are doing.
Adam Nasa I mean the pull Up hangs...
Adam Nasa nope he said toe touch
Man I've turned to your videos for everything from labral tears, bulging disks, to SI joint pain. You're the man with a working plan for everything.
I cant give this enough praise. I've suffered from disc pain for 15 years and do all these tricks. I've never seen someone detail them all together in one place though. Thank you Jeff!!
I had a severe lower back pain during my final exams, your exercise provided instant relief.
I can’t thank you enough coach
Sir.. How do u feel now..
I strained my back last week mid deadlift and was barely able to walk. Went to my PT right away and he pretty much told me to do word for word what you have said and I’m back in the gym already. Amazing!
Same happened with me my friend. I injured my lower back with improper deadlift and can't bend forward . If I do so I'll get pain. It's been a month. Please tell me if this was your problem and get away with these exercises
@@spurgeonraj2473 i also have same problem from past 7 month
And i also get it through weight lifting 🥺
@@sulaimanmunawar5934 bro please focus on athlean x video on disc bulge. It really helped me a lot
@@spurgeonraj2473 are you able to bend now....and how's ur back now
@@SanjaySingh-qt3rm yes bro, I'm good now. I can do anything with my back l
Thanks Jeff I needed this having lower back pain definitely going to try this so far you have helped me through a lot of workout and different soreness of the body I do a lot of heavy training appreciate it family God bless you keep up the good work💪🙏
I've had a history of back problems since high school. Tried everything known with little help. Finally had surgery about 20 yrs ago which helped. Every once in a while my disc will slip and render me helpless with an occasional trip to the ER.
I recently had another slip and immediately went through the process of stretches prescribed by PT and Dr.
Then I happened upon this video and immediately felt much better results.
I can't thank you enough for this information. You are a godsend!!
If this works, I'll come back and say, God bless you. I've been dealing with this for far too many years and this gives me hope. I'm going to try this as many times a day as possible.
Would you happen to have one for the same problem in the neck? If one gets fixed, it will be life changing. If they both hey fixed, it would be a miracle.
Thanks so much, Jeff.
David Robinson hey man hit me up if you need any tips. I had this issue for the last two years and managed to almost fully fix it over the last 8 months. I can give you my routine etc.
Wyler Zahm For the neck or the back? Either way, I’m interested in your routine.
WYLER ZAHM I HAVE LOWER BACK PAIN WHAT IS YOUR ROUTINE
Wyler Zahm, hey man please share your routine with us. I have been struggling with this for 3 years now, even sleep is difficult sometimes.
Wyler Zahm I would like to hear some more tips. I am 17 and have a herniated disc in my back and it is hindering my athletic life. I need to fix this up
this guy is amazing, ive been struggling with low back pain for year now, these exercises make so much sense and do help alot. really like thank you for your time and awesome videos
Jeff if it wasn’t for you idk where I’d be. Thanks to you I’ve been able to fix my lower back that’s been killing me all weekend long. I’m going to do this for the next couple of days so I can hopefully go back to work! God bless you