10 Surprising Things To Avoid With Herniated Disc & Sciatica
Вставка
- Опубліковано 30 вер 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck discuss 10 surprising things one should avoid when they have a herniated disc and/or sciatica (sciatic pain).
Make sure to like us on FaceBook / timeline
Check out the Products Bob and Brad LOVE on their Amazon Channel: www.amazon.com...
Follow us on Twitter / ptfamous
Our book “Three Simple Steps To Treat Back Pain” is available on Kindle
www.amazon.com/...
1. Avoid sitting for prolonged periods. If you have to sit, use a firm chair and get lumbar support. @0:29
2. Avoid Yoga (especially hamstring stretches) @1:45
3. Avoid soft couches but if you have to, always use lumbar support @2:38
4. Avoid bending and twisting movements (e.g. shoveling) @4:44
5. Avoid sit-ups especially those that curve your back (which is most of them). @5:13
6. Avoid sitting and bouncing situations (e.g. ride along mowers) @6:00
7. Avoid weightlifting. Maybe you can only do curls and bench press. @6:38
8. Avoid sleeping in too flexed a position e.g. fetal position. Try to straighter and put something to support the gaps in your back. @7:15
9. Avoid prolonged bending @9:56
10. Avoid vacuuming @10:44
YOU'RE WELCOME!!
thank you!!
Thanks
Bob & Brad's 10 rules for life.
Now that I know from an mri I have a herniated disc, this was helpful like so many others. I would have loved to try the row machine. Plz do another video breaking down exercises you can do and can't do.
🙏💪
Nothing like sneezing when you have lower back pain. Its killer.
Indeed. That eldritch horror you experience when you feel an oncoming sneeze is something no one should ever have to go through.
Or laughing.
I couldn't sit flat on toliet man i never had this and pray i don't get it again
Oh man I feel like I have to brace for impact my body just wants to collapse on itself when a sneeze comes through
Good thing I have middle back pain... can't imagine
I'm suffering a herniated disk right now, these guys saved me tons of agony, and a trip to the hospital. You guys are a Godsend.
They are!
Me too! I just discovered them and this tip alone with the rolled up towel while sitting - wow. I'm doing it now and it's the first relief I've felt in weeks.
@@pubbets7290 I also found another channel that showed me a special exercise where I lay face down on my pool table with my legs dangling, and I lift them up and down. I was so weak at the start I could barely do one. That was last year, one year ago. Now I do 100 in a row super easy, 5 times a day. I also don't sit down for long, as I play pool most of the day. Than I lay down. Sitting is very bad for your back as you push out your disks. Good luck! I hope you find a solution, and don't take pills! I took pills for a decade and they almost killed me. I was bloated and felt terrible. Now I am in the best shape of my life.
I got a bulding disc 2 months ago. How is your back? Are you fully healed or is this going to be with me for the rest of my life now?
@@Mansoor_Ali I am perfectly fine. I don't know what a building disk is. I just did the right exercises and stopped sitting for long periods of time. I hope you will be okay. Pain and agony are not fun and these guys on this channel are amazing.
Firstly you guys are adorable. Secondly you have told me more info in 10 mins than my dr or any of my physios have told me in 6 years. And the waist pillow sounds like a godsend. X
Would it be possible to make a video about how to keep in shape with herniated disc? Miss going to the gym so much and been wondering what can I do!
Any non flexion bodyweight exercises are good, if a exercise is causing pain, it's too early for you to do it. Squats if you feel no pain, lunges, hamstring curls with a resistance band, calf raises, pull up, bodyweight rows, push ups, dips. Anything on a dip or pull up bar is good since there is traction also. But you probably feel much better after 1 year haha. So I am commenting this for other people. Good luck folks, it gets better. You just need to show the body where it needs to heal. :)
@@wearedisturbed at the time of the question I had really bad pain so none of the exercises you mentioned worked. But happily I’m feeling much better now. Proper physiotherapy exercises and help from Bob and Brad, doing the exercises each or every other day does wonders! It gets better, don’t lose hope everybody! :)
@@pavlinagargova what you did in physiotherapy. I did UST but it doesn't help me. I am on rest and still has mild pain since one month. MRI shows disc bulge and disc protrusion.
@@dna2085 its hard for me to explain but 1)standing up, keeping core and lower body tight and pressing backwards lightly, hands positioned on the lower back
2) exercise from athleanx, you can search for sciatica
3) fabfit sciatica excercises
4) physiotherapy was mainly to order the movements in the best way for me
I miss playing soccer, going to the gym and live a regular life without being worried about getting hurt.. my back is really bad. I wish this never happened to me or anyone.
1. Sitting long term
2. Certain yoga stretches
3. If sitting, sit with lumbar support in a firm chair
4. Avoid bending and twisting
5. Full sit-ups
6. Avoid riding a lawnmower
7. Avoid weightlifting
8. Avoid sleeping in a flexed posture
9. Avoid prolonged bending
10. Avoid vacuuming
Thanks!
Thanks 🙏
How do you stand up after lying down or sleeping?
Well done.
@@prettykoka9507 slowly. Very slowly. I roll. I do it away from people so they don't see me at my worst haha So very slowly
As someone who suffered a 4mm posterior herniation at the L5S1 level, I agree with avoiding all those movements while in the recuperative/rehab phase as the pain subsides and the disc inflammation eventually goes away. It took up to 2 years to be pain free and fully functional yet long car rides or just sitting during a 2hr plus movie would cause flare ups...the only way, now after 10yrs post herniation that I keep myself pain free is to have properly and gradually developed the muscles of my lower back, hamstrings, buttocks with deadlifts, squats, and yoga...all with very light weight or just body weight-assuming you are slender--until you create a strong core, a very strong muscular belt that has helped me get back to enjoying all activities and sports like before my injury.
So, as I do concur with the avoidance of those 10 movements, you cannot just give up and accept limited mobility for the rest of your life. You have to fix the problem that led to your herniation in the first place; and that is underdeveloped musculature responsible for proper sustained lower back extension under load....your body weight or your weight plus what you are carrying. We are talking about a mechanical alignment issue as well....posture posture posture. I found that differences in pelvis alignment or even a difference in leg bone lengths are also root causes of lower back herniations. Whatever the case, our modern culture of sitting all day has led us down this inevitable road of a weak underdeveloped lower backs. If anything, we need to squat more and not less....deadlift more not less...just look at UA-cam videos of the third world squat where most people in the world squat all day to do regular daily activities. We lost this ability but we can make our body remember because we did this squat normally as children and it was a normal strengthening posture of our backs. Well, just thought I'd share my own wisdom....these are pearls folks. Make of it what you will. Peace. God bless.
@ stormshadow, just curious, if you swim, how has that helped your back? This back pain is aggravating, the pain is one thing, but the impact it has on my life is driving me nuts. I am a dancer so to be away from the studio is driving me cattywonkers
Thank you for sharing. I think what you've shared makes more sense than the video (sorry physical therapy guys), especially how you've shared movements that they have actually discouraged. I agree that some of them may be dangerous if done incorrectly but done correctly and maybe even with supervision, might actually not only reduce but heal the herniation and sciatica..such as doing yoga. Appropriate yoga poses is what helped heal my sciatica.
but deadlifting and squatting should only be done when fully healed and with supervision of a responsible and experienced spotter. It's so easy to do them both with bad form, you can easily end up back at square one.
Absolutely. Plus when i was in Japan years ago that's what everyone did when they congregated.. they squatted
Did you opt for a microdiscectomy, or was that not even an option? I'm on the fence about the procedure, but still want to exercise and do strength training.
You’re absolutely right about yoga bending and twisting forward making the herniated disk worse. Thank you for making me feel validated regarding that.
Just stick with upward dog, its great for your lower back
@@farmface Cobra is awesome.
🐍
Dude at your local chiropractor they'll recommend that one and other exercises they'll hand you a paper with that specific yoga pose it's confusing one says do it and the other says don't do it who are we supposed to believe?
try pilates
OMG BEFORE WATCHING THIS I LITERALLY FINISHED DOING SOME YOGA POSES THINKING ITD HELP MY LOWER BACK 😭😭 ugh and it def made my back hurt more
Look up yoga poses for herniated discs - they avoid inflection (bending lower back). This suggestion by them was very vague. I have a slipped disc and doing slipped disc safe yoga has helped to build my core strength and alleviate lower back pain. If you can, talk to your own doctor. But there’s some great videos on UA-cam for safe yoga
Hello there. Further to that first reply, check out Celest Pereira yoga for herniated disc. Her routines are really helping me.
Same
Look up the McKenzie method. This goes over safe poses and stretches you can do, such as Cobra
@@CortneySalerno herniated disc is a very general term , cobra is good only in the acute phase and is deadly during the chronic phase
Hi, I think one important thing missing from this video is an explanation about whether someone with a herniated disc needs to avoid these for the rest of their lives or just during the initial healing and rehab stage of injury. I didn't hear the distinction in the video
The rest of their lives i think
For me it was just for the 3 months I needed to heal. After that I gradually worked back up to everything I did before. But I don't push myself as hard on the squats and deadlifts. Every injury and everybody is different
Great information... I am recovering from what I believe to be a herniated disc and sciatica. The bulk of my pain was about 2 months ago. With severe pain lasting about 10 days. However after taking the prescribed medication and lots of resting laying flat on back I began to feel better. No gym for about a month. Now there is no constant pain, however I do get spurts of sensation down my leg occasionally when standing or walking. I am seeing a chiropractor to assist in re aligning my back and relieving stress/tension in my lower back and nerves. I have returned to the gym. But being very smart and picky and cautious in the excercises I do, as to not re-aggravate it. But actually assist in recovery and preventative maintenance as well. I look forward to eventually being back to full go, but that may be a few more months. But at least I can function and move somewhat normally and comfortably.
Hey, how are you doing now??
Been dealing with a bad flare-up for 2 weeks where I jarred my low back catching myself tripping. Actually woke myself screaming several times when my lowest back seized up with tiny movements in my sleep. And of course I had to sneeze during this recovery time...What artistry it takes to sneeze and not have your low back seize up again in spasms...!
@Kurt M. I passed a kidney stone while out with a l5s1 8mm herniated disc hahaha. Horrendous. Cheers! Hope we never have a injured back or kidney stone again.
So avoid everything 😂😂😂
Basically can't do anything. Guess my life ended at 18.
Amrit Baba same here. I'm 28. considering microdiscectomy
Dude. Don't give up. There is a reason for your pain - find it and fix it. Seek out help. You're both so young - there is solution!
YumYumOrYuck it's easy to get lost in all the treatment methods and I'm thinking a lot of them are just a way for medical billion industry to make more billions
Yeah I know what you mean. Try Dr. Sarno - maybe he will help you - he makes basically $0 off all of his stuff - other drs hate him for it too I'm sure.
There can only be a couple options right:
•were you injured?
Then you need to rehab/heal the injury.
•are you doing something habitual that is hurting your back?
Like sitting on a bed, bending over, working on the computer too much, etc. Think about what you do all day everyday. Or, are you sleeping in a weird position?
•is it emotional?
Are you stressed out about something? Angry about something?
I remember in high school I would get THE WORST back pain every day at the same time. Turns out I was sitting next to this girl that was so irritating and condescending to me it was making me so angry my back hurt! So I just moved to the other side of the classroom and the pain went away - haha.
Think about when your pain started - what was going on around that time that caused it? Does anything make it worse? Better?
I'm sure there is some solution for you.
YumYumOrYuck That's an interesting solution to the problem, indeed :) My problem started 5 years ago when I graduated and started working in IT company where I have to sit all day. There was so much tension in the lower back, it hurt. I saw a very unprofessional doctor who only prescribed a lot of medicine. I didn't follow and just started doing morning exercises and it helped me for some time. The tension sometimes returned, but nothing extraordinary. When I was going to gym I really felt well. But in September last year after a few long 15+ hours car trips I entered a whole new dimension of suffering. It is not an acute pain, it's more like dull, pulling pain that sometimes turns into burning. I saw another doctor and I was diagnosed with 6mm hernia in L5S1. I tried different sorts of treatment, they helped for some time, but not long. I'm thinking the hernia is the consequence and not the source of pain. I feel like it has to do with chronic muscles spasm when I'm sitting. I literally can't sit through my working day now. I swim twice a week, I do morning stretches, I hang on a pulling bar during the day. Nothing helps. Only when I don't have to sit do I feel better.
Thank you guys I learned so much,. I can't afford therapy with my herniated disc so I'm learning so much from you guys thank you!
I'm a 36 years old 6'6" man with spinal stenosis, 2 bulging degenerative discs and bone spurs in the the thoracic and lumbar region. I wanted to thank you for y'all's videos!. They're very informative and important for people dealing with lower back and spine issues!.
Same here! How did you manage yours?
I knew it!!! I’m 5’0 tall. I can’t sit on anything and my feet touch the floor. I have specifically asked my orthopedist and physical therapist if this is aggravating my back. Both said no. And I damage myself every time I sleep. You guys are nailing it! Thanks so much for your video!!
Do a video listing the best lower back strengthening
Please!
They wont, coz they dont know. They only know what not to do
Yes please really much needed
i don't know why but seems like your videos were filmed in 90's
Ali D yes!
BIGFOOOOOT yea it looks like it’s early to mid 200s. Because of how baggy clothes were. 2008 is where skinny jeans and all that shit came out and became a thing. Now we all try to put in clothes that fit our body or wear whatever the fuck you want
They are time travelers 😁
It isn't filmed in the 90's?!!?!?!
Who the fk cares?
Great welcome advice. I’m having my first ever attack of sciatica & I can’t believe the pain! You are both so cute! Greetings from Scotland 🙏🏻
Do you still have sciatica.??? or did it go away ?
I am from Scotland also
I've been doing most of these. Man no wonder my back is fooked.
Same
Idk why but i died laughing at your comment. "fooked" hahaha
So true
My thoughts exactly!
i laughed wen i read that n it hurted like hell
Thank you, very useful information. What about road cycling? The pain normally disappears when I'm riding.
A car ran a red light, hitting mine when I was 28 so I've been in and out of physical therapy for 20 years, had back surgery and continue to have challenges. I found this very helpful, subscribed.
Same here, three car accidents, first at the age of 23, fractured L5, and I’ve never been the same!
Same in uk
I'm 17 with 3 lumbar herniated discs. I haven't had a life for over a month now. My school attendance has gone to garbage, mostly because it's 7 hours sitting. I really don't know what to do.
Idk either
Can you do home school ?
Hey Bob and Brad! Thank you for putting out these videos. I recently learned that I have an L5 S1 herniated disc (herniated about 15mm). I very much do not want to have a surgery and am just looking for tips to start taking care of myself and starting to heal that disc. I am experiencing minimal pain and the majority of it is bending forward (in my lower back) or somewhat of a throb in my right buttock and leg. The sleeping tip was really surprising because normally sleep with a pillow between my legs but I am waking up stiff and with more pain in the morning. I'll stay aware of these things you have mentioned and appreciate you guys making these videos.
Have you ever thought of creating a podcast? I know you would lose out on the visuals that you are able to do here but it'd be easy to follow you guys if you put out a 5 minute podcast each day. Just a thought as someone who enjoys podcasts and wants to follow what you are doing!
Thank you again!
Did you ever recover?
when i stand too long my herniated disc begins to cause me severe pain. i found lying down on my back completely flat helps.
Same here. When I stand or even walk for like ten minutes, I feel the pain kick in.
Same here i feel the same way.
Same year. Kya ap logo ka thik ho. Gaya kya problem
Cold will work better than oxy
I learned a hell of a lot more from you than I did my damn specialist who just said "hmm.....I'm not sure what's causing your chronic pain..but it's definitely not the schmorl or the calcification at L5.
I can't understand why your getting pain in your left testicle. And what's more I can't figure out why you have pain in your T12 even though there's severe scoliosis with 8 degree tilt to the left."
"But you do need to take pain killers the rest of your life"
I have had sciatica in my past. I currently go to a chiropractor once a month and have some back pain but no sciatica. I like to do a lot of cardiovascular routines in my workout ie: running on a treadmill, stair climbing, etc. Are these types of exercise going to hurt me in the long run?
Thanks.
Thank you two! You gentlemen are great! I have been suffering with sciatica pain in my right buttocks down through the ankles for over a week. The chronic pains brings tears to my eyes. Pain pills only put me to sleep and when I wake the pains are still there. I notice in your video when you list the 10 things not to do, that is where my pain problems are excluding vacuuming. I do use the iRobit cleaner. Due to a right hip and right knee replacement I sleep with a pillow between my legs while sleeping in a fetal position. I am going to try the pillow under my legs. My worse pains are when I try to get up in the mornings, I can't stand to walk across the floor due to the pains. I use a motorized wheel chair for distances and a rollator around the house. I will try putting a lumbar pillow behind my back while seated. I do a lot of prolong sitting because of three herniated disc in my lower back. Walking with or without the sciatica pains is difficult. My Cardiologist do not recommend back surgery because of CHF and other medical challenges. I am an eighty year old female.
Carol Carroll Hey Carol! Another perspective on sciatica and nerve pain can be found from this guy! I’ve had great luck with what he says! ua-cam.com/video/N-pWEOFnUlQ/v-deo.html
Really great advice! I've been suffering sciatica every day over 6 month , nonstop pain everyday ,since yesterday and finding your channel,I've been doing everything you said and after 6 month I don't have pain ..I can't believe it ! A big relief..I'll keep doing all you saying ,thank you so much ..All the best 🙏
Bahareh Otadi did u recover completely?
Sabina Bastola It helped me so much in that time but I started going to gym 3-5 times a week and since then my back pain gone but still doing sometimes these stretches ! It helps ,you should try it .Hope you get better soon 🙏
@@baharehotadi7544 hi how are youu now?
It's nice to know you are recovering very well. Take care. Keep exercising related to this. Protein intake. Nice sleep as well. Take care.
Bob and brad.... the 2 most famous... physical therapists... on the internet
1. No prolonged sitting.
2. Don't do yoga.
3. If you just sit, use lumbar support. No cushy chairs.
4. Avoid bending and twisting.
5. No sit ups.
6. If using a lawn mower, use good posture.
7. No heavy weights in exercise. No squats, bent over rows or anything that uses your back.
8. Sleeping. Don't sleep in fetal position.
9. Avoid prolonged bending
10. Vacuuming: walk with your vacuum. Don't bend over and push it.
Thank you!
My brothers and I have genetic hurniation disc disorder that we can sneeze wrong and mess up our discs and no amount of stretching helped. The only thing that helped was laying on the floor with my legs above meresting on the couch and a pillow under my head and 1 under the tush. Lay there for 15-20 minutes and it helped so much
Recliners have a space between cushions, which lets the sacral portion fall in, reversing the forward flexion. They also allow for resting the feet against the edge of the leg support, which gives that 45° angle of femur instead of the 90° that promotes forward flexion at L5-S1. Edit: if you have a recliner, you'll likely need to scoot up into best position.
Thank you for this!
Based upon your findings, would cycling be contraindicated? 🚴🏻
I know I'm not the doctor here but I've been watching videos from different sites and cycling is a No. Makes sense. Coz you are either sitting or doing the worst: bending forward.
correct technique in yoga DOES not round the back in forward bends guys!!!! hingeing at the hip is, leading with the iliac crest. Do yoga with a qualified instructor. :)
Thank you so much for these tips. I've watched a number of yours on this topic. I'm still on pain meds but you emphasized important points I will follow. I'm a physician, but am no PT, so thank you. I do yoga and weight lifting, so laying off those for a while. I agree with some of the comments here that when you're pain free, it's good to do those but with proper form to strengthen certain muscles and prevent recurrence of injury. I think people won't know sciatica until they feel it. So let's just all be strong and keep pushing to a good recovery. :)
1) Prolonged sitting
2) Yoga stretches
3) Lumbar support when sitting
4) Avoid bending and twisting
5) Sit-ups
6) Sitting on Lawnmower
7) Squats, dead lifts
8) Sleeping in a flexed posture
9) Bending without support
10) Vacuuming
Hey you get off of my back!!! You are absolutely correct. May I add washing dishes to the list? That is another bend that absolutely hurts. Groceries into the cart on then onto the belt and the bagging of them is also painful. Tables and standard height counters are a pain as well. If things are at about my breast height to work on, I can do fairly well. Standard furniture for sitting has been long gone for me. Crazy as it sounds, an old wood straight back kitchen chair is all I will sit in given the choice. Cars and motorcycles are long past too. Pickup trucks and SUVs that let you sit as the old kitchen chair does is best. Peace.
Thank you, that saved me 11 minutes lol
Heymi Foo h
Heymi Foo w
CORRECTION: FORWARD FLEXION yoga poses. unless you know what you are doing or under guidance of a skilled instructor. avoiding yoga is like avoiding physical therapy or movement. it's knowing what to do and not to do. Don't try to be a pretzel (duh). !
Thanks guys I just bulged my disk doing squats lower l2 ,just body weight but I did to many,what's weird is I'm used to high weight low reps perfectly fine. About 200lbs 4 times I'd love a video on getting fit when you have back issues. Thanks guys.
Ironically, stretching is what has set mine off in the past. I do sciatic friendly resistance exercises now. It's a breathe of fresh air seeing professionals making UA-cam videos that isn't similar to misinformation on TikTok.
Whats your resistance exercises?
To,be honest, PT did nothing, it is degenerative, and nothing can help,this than, surgery,.
I got a question for you doctors, how do you pick up things from the floor when your back is in pain?
Very helpful tips thank you! The pain is excruciating today, can’t get out of bed without having to roll to the side and push myself up with my arms. Going to the bathroom is a nightmare, sitting and getting up from the toilet takes me forever. Even walking is a problem, every time I take a step I feel a sharp pain shooting up my back so I have to drag my feet to not feel like my legs are about to give out. I’m only 26 and this is just a miserable ways to live 😔
I have that, every day is different and difficult to explain, I also have fibromyalgia which makes my hands and feet burn and you can't sleep with that either!! You can only understand it if you have experienced it!
I'm 43
That is exactly my story :( I am 29yrs old.
What about those people who when they stand it makes their back hurt worse? When sitting is the only way to alleviate the pain. Standing causes hip and leg pain as well as numbness down the back of the legs? Do you still recommend not sitting?
Same i wish i had an answer
This usually is symptomatic of spinal stenosis
@@deniseruffini1688 nailed it as well as some buldges and herniations.
I’m gonna tell my husband I need a Roomba for my back pain 😂
Chantel Willems me tooooo! 🤣
He is cheating on you anyways
Thomas Yost roomba gonna suck up this dirty comment 🤣🤣
Honestly I got a roommate because I cant sweep. It is a changer.
Until I vacuumed first time in 3 years...I WAS ok/stable with a very bad back since age 25 and Now age 61. ..Now in agony for a week!! Had to go to ER!! Therapy next!! All because I vacuumed a new apartment!! Lesson learned!! No more vacuuming!! I will pay someone etc...
Day #8 finally getting Beginning of healing/ pain relief.
🙏Praying for Healing soon!!
🙏Bless you all here for your own situations. 👍👍💕
Thank you and May God give you relief.I'm in more fear of the pain as it feels like l feel it coming.
I haven't had this pain in about 4 years.
I'm on pain meds but l ran out of muscle relaxers and omg l remember now but I'm Praying to Dear God please spare me....
God Bless You Ma'am.Amen.
Just wanted to add in my credentials just in case someone wanted to know. I’ve been in the Medical Field for 33 years as a ARMY MEDIC, a Civilian LVN AND Registered Nurse. I have also been Bodybuilding since the age of 11. I have had a Herniated Disc since the late 80’s early 90’s. So far, I have been Blessed to have had no back surgery. Of course I don’t know everything and have learned as of recently that the front Track Stretch is NOT TO BE DONE WITH THE FLARE-UPS. I do feel that if your back is in good shape, doing the front stretch is encouraged to keep those muscle loose. That way, when you do Re-Injure your back, the muscles won’t tighten up too much. The Most Important thing is to Kerp Going In Life and Never to give Up!
The Wizard of Chino Hills dealing with tighten muscles in lower back today due to a 4mm herniated disc with nerve compression. Any advice would be greatly received. Thank you
It's hard to enjoy life when the first felling in the morning is pain. I'm 32 years old, diagnosed with thined disks and facet joints arthritis. With reduced lumbar lordosis, left side skoliosis and spynosis. Since i found about my diagnosis i haven't had a decent meal for days. I lost my appetite. Can't sleep. And the flare up came a few day later worsening my mental health. All i can think of is things i can never do in my life again. Like going to the gym, running. I have to change my diet because of the arthritis inflammation, can't take ibuprofen because im intolerant to that kind of medication. It's like i have been launched overnight to old age in my 30s. 😥
WOW! For Some Reason. I Never Got a Notification of Your Reply. It Has Been Years Since I’ve Suffered From Back Pain. I Am 57 and Hit the Gym 3-4 Times a Week. To Make Your Back Strong, I Do Planks and Table Tops. But Mostly Planks. Every Thing I Do In the Gym is Done Supporting My Back. There are Also Lifts that I Never Do Again Such As Squats, Standing BB CURLS. T-Bar Rows, Cable Rows. I Do a Heavy Yates BB ROW FOR MY BACK. I Use to Do BB Rowing with My Torso Bent Forward On a Horizontal Plane. That and Squats is What Blew My Back Out. I Practice a Golden Rule. NEVER PUT MY BACK IN AN UNNATURAL POSITION!!! The Natural Position for Your Back is UPRIGHT! NEVER BENT OR BENDING! Vis-a-vis, I Don’t Do Sit Ups. I Don’t Even Do Crunches or Leg Raises Anymore and My Back Feels Great. Lifting Heavy and Still Doing 215 Overhead Press for 2 Reps No Spot. With a Spotter, I’d Get 4 Easy. Last, Decompression is Important. Make Time For It the More Your Back is Bothering You. Put a Large Yoga Ball Under your Lower Legs, Supporting Them While You Hang From a Chin-Up Bar. Hang As Long As You Can 2-3 Times. Do This At Least Once a Week. On a New Injury, Ice and Isolation is Best. No Exercising of Any Kind. I Would Take a Pain Reliever and Get in Short Walks. Try to Get Off the Pain meds Fast Though. Try to Just Use Ice First. After You Can Walk Well with Minimal Pain, GET IN THE GYM! Just Support Yourself On Everything and No Heavy Lifting! Also, NO DAM SITTING SHRUGS FOR YOUR TRAPS OR UPRIGHT ROWS. When Your Back Gets Better, Standing Shrugs are Okay. Upright Rows For Shoulders Always Should Be Very Light or Supported by a Preacher Bench or Other Bench. Good Luck and Good Posture. THINK POSTURE TO KEEP A HEALTHY BACK!
@@tylerdurden9161 keep in there Tyler. I feel for you. Similar situation but I’m now a little older. I was so active but the pain has slowly taken what I once loved. Stay strong, there are millions like us in the same situation.
When standing at the kitchen sink ( either washing up, prepping food etc)....if you open the under counter door, your knees take up the space where the door front would be, taking some strain off your back. It really does help, especially if you suffer with lower back pain.
If it weren’t for yoga I would have needed surgery 20 years ago for my herniated disc.
Plz help me... How you have cured your herniated disc?
What kind of yoga u took
Thank you for making this video. I like the added mention about vacuuming. Good tip on this. Some times I can be absent minded and can over reach I was hoping you would discuss whether the Indian style sit stretch is good or bad.
You mention squats. I'm suffering from butt and outer thigh pain on my left side (Sciatica?). Trying to figure out if it's piriformis syndrome, herniated disk (which mri shows) or both. I squat to reach stuff on the floor (sometimes spread-leg squat & sometimes legs together) Are those suats harmful? I like your videos a lot. ..
When my employer finally understands the ‘sitting too long’, I’ll be dead.
I had to fight for a standing desk at work. Even if you are the first person it will save your life.
ADA
I drive for a living, many times for hours at a time. Can you suggest anything? Also, how do you feel about going to a chiropractor?
Thank you, My wife feels a lot less pain, when I started sharing your advices to her. God bless you both.
Abdul Hakim what a sweet husband!
Please can you both make one on bodybuilding no no's to save us from a future problems.. You both said there was alot.. You both are amazing people with kindness care and such joy in the videos u make thank you so much for all you do. I'm sure many agree ❤👍🔽✨hit like if u agree ❤
Thanks, Bob & Brad, I'm 'recovering' from an L5/S1 herniation, and your videos are simply excellent. Great advice, delivered with your own unique style. A special shout out to Lonnie too.
Everyone the only thing that kinda helped me:
Work out HARD your lower back muscles (or whereever your disc issue might be, i guess).
- For instance lie on your stomach in bed with legs hanging loose over the edge, tie something heavy to your feet (a bag of weights eg. 5kg), and lift your feet/legs towards the roof = thus your lower back muscles should just really be working super hard out.
- (Of course, avoid all exercises that might push your disc the wrong way). - I think this helps as the muscle strengthens, and prevent the bulge/tear from expanding and keeps it in the natural position.
I switched to a standing desk this summer. I'll never go back.
Can you give me a suggestion of what I can do I was in a car accident and I don’t have the fluid in between two parts of my spine and lower back I have a cracked pelvis I can cough or sneeze and throw my back out and I’m not even able to get up to go to the bathroom for about a week Is there a shot or something that I can put the fluid back into my spine I want to be able to leave my house again
This is so very good information for me with a lumbar herniated disk. I have done physical therapy and it helped alot but staying committed to doing the PT at home has been challenging....Your explanations really help me to be mindful of what I need to avoid doing and why I need to commit to my PT at home.
Hey Brad. BOB. I'm 39 and the pain has been getting worse for like 6 yrs. Certain yoga and exercises have already gone out the window. Everything yall said hits home so maybe i do have a slipped disc. Especially bending slightly, like brushing ur teeth or doing dishes?? Ugh those are the worst! And guess what, Ive ran a housekeeping business for 9 yrs now. Just dying 😆🤦♀️🤬 but thx guys! Love all ur content ✌
Hello! Your videos have been helping me a lot!! I have a question. I have sciatic pain on the left leg (due to disc protrusion), and bursitis on the right shoulder. What's the best way to sleep? Yes, I'm so unlucky! 😫 I'm already taking pain killers, using tens and heat bags, going to therapy. But pain is killing me these days!
I walk around the house let the dog out, wipe a counter when I brush my teeth, so I’m not bending over the sink. If I have to lean over the sink, I brace myself with hand on the counter while brushing. Great ideas. Thanks B&B.
you both are amazing!!! Thanks for the wonderful tips! I sometimes feel stifness in my lower back and hips when I move! what do you suggest??
You really earned a subscription! :)
What’s with the inconsiderate chatty noisy folks in the background?
Hey guys, I'm an athlete so working out is a must for me. Is it possible to first heal and then continue with my workout regimen? How long do you suggest I take off from working out. Will my injury permanently heal or is it something i have to be mindful of each time i want to exercise. I just want to be able to compete in fitness competitions but the pain takes away from my training consistency. Thanks in advance. Good advice, after the first video I subscribed.
ChongKing how’s it going now? Any update?
Any updates??
Great! So what's left when one is out of shape and needs to train or build muscle? Are kettlebells allowed? Maybe just easier to have the surgery and get rid of this $h....
I have exactly the same question. Because of two recent eye surgeries, and now a herniated disc, I have not been able to do my normal resistance band training for about 18 months. In addition to gaining weight, I just feel so sadly out of shape now.
You guys are great! I just found out I have a really severe ruptured disc in my lumbar and I've been watching your videos and taking your advice. Thank you!
So no bending and twisting? Hmmm, that’s pretty much what I do at work all day long. This is gonna be a problem, it’s gonna break my boss’s heart, and we all know y’all can’t fix that 😂🤣
Thank u so much. It’s so important to know what u shouldn’t be doing. None of my physios or ATs have taken the time to explain. Thanks so much!
Thank you, good info here! I just cannot find a good sleeping position, will try the pillow thing!
"McKenzie sleep roll"? I call it my "spare tire"!
😂😂😂
I'm having problem sitting standing laying down and walking. I'm out of options
KMF SAME! 🤦🏼♀️ laying on my back flat is excruciating, it only takes 5 min of me laying flat for the pain to activate to ANOTHER LEVEL! Been to a spinal surgeon, chiropractor physical therapy and yoga. Nothing has helped. Had a MRI and X-ray, no herniated disk, a little tightness between my L5 and L4 but shooting killer sciatica pain. Comes and goes. No idea what to do anymore! And I’m in a big city with lots of treatment options!! No idea where to go from here.
@@ASkyy166 what seems to be the problem? Has anyone told you?
Have them do a discogram it will help them determine where the pain is originating from, I have the same problem, the epidurals help bc they do 4 at a time at two different levels. Also pain pills didn't help me at all. So my doc prescribed me with a muscle relaxer (methocarbamol) and naproxen. Before that combo I was on the floor crawling to the bathroom, or in a wheelchair. I still have to use a walker, but at least i can sit for more than 2 sec now.
I have problems from L3-S1 the L5-S1 is the one hitting my nerves and has recently become dislocated. I didn't know it could get worse but it did.
I hope y'all both find relief!!!
HI, I am new. I am in a pathophysiology class going over the nerves and your videos are very informative. I do have a question though. I have a herniation between the L5 S1. It used to hurt going down my leg, and at one time I couldn't even get myself out of bed. Now it has subsided and only hurts in the area of the herniation as well as all the way across the back. I have all the pain symptoms as you both describe just the pain doesn't always go down my leg as much anymore. Standing at long periods of time seem to hurt and I find myself bending forward like you guys show with herniation. Also, I sleep on my side/belly with my leg up most times but when it hurts really bad the only way, I can fall asleep is in the fetal position which you both say is bad but it doesn't hurt as bad. I also have tried that first exercise you have shown, and it hurts to do it. I am not sure what I should do.
You are right. Even I have a herniated disc for last 2 months. There is great difficulty in getting up from bed or turning sides. But fetal position relieves the pain and I can sleep well surprisingly
Whoa, I never realized yoga is BAD for this kind of pain issue. I kept telling myself I need to go back to yoga to get rid of the pain, but maybe it's better that I haven't! There are a lot of yoga moves that do the forms you're saying not to do, like chair pose while twisting, seated forward fold... a lot of movements while bent over basically.
Thank you guys! 3nd time with herniated disc, third time with hell of a pain, unable to sit etc and your advice helps in managing the condition, knowing what helps, what to do what to avoid and it helps to guide the expectations as well.
For anyone with the condition, even if walking a lot etc, if you are unable to sit, expect that 2nd condition will follow which is also painful, in the same area, but it's different kind of pain. Don't worry and cary on with walks and gentle stretching, it will get better over few days.
Having back sx Monday w the best surgeon in the Southeast. L5 S1. Just could be ruptured. Def herniated. I’m not overweight. I’m fairly young. It’s a freak thing. I’ve dealt w it for a year and I absolutely can’t stand for more that 5 seconds in the same spot. I cannot Sit w out my autozone butt cushion. I can’t sit in any chair in the house made of wood. They did. Couches , chairs so I have my memory foam mattress and tray and lying down is the only thing to take pressure off.
Any post ops would be helpful.
I like how you guys do your videos. When I had thought I broke my ankle when jumping into a six foot dark drop I needed help. I was worried cause of the swelling. So I found you guys and the both of yous made me feel good cause your personalities are not too serious but more playful. Eventually I found that nothing was broken.
recently, I was diagnosed with L5/S1 cca 5x7mm medial disc herniation (leg pain...). I was quite shocked, because I used to exercise, I am not overweight, but obviously, something must have happen. I am afraid whats next, whether it will be worse or not :( I am watching your videos and it makes me feel a lot less stressed about my herniation. I will follow your advices and hope for the best. Thank you both so much!
I started having minor pain again a month ago after 2 years of bliss, and I decided that yoga would help. Oh God, oh God... I probably bulged the disc even further. Studying for MA finals, traveling and long sitting hours, I thought I was dying. Later on I remembered special exerxises for herniated disc only and even after a couple of sessions and living consciously I'm a happier person. Thank you for the reminder, I sure did half of these regularly.
Is there anything I can do to make my back stronger so my back isn't like this forever?? I'm only 29 and I workout every 5 days a week. Obviously I've been taking it easier since my back started hurting and causing nerve pain, but just wondering if there is anything I can do to fix it and not just relieve symptoms.
I think I have a back herniated and literally yesterday I did all of the things you chiropractic Bob and Brad are telling us! I woke up today and can’t even stand up from my bed, walk or even drive! 😖 Thank you for this videos you guys are amazing! FAN #1
❤️
Avoid vacuuming........😅
one thing worth mentioning about both of your videos are the demonstration that both of you do to show what exactly u are trying to say (though at times u undergo slight pain and hurt sometimes) . thank you for your efforts.
I feel like I’ve done everything you’re saying in the past and that’s why my discs are herniated
We are sorry to hear this! We have a lot of videos on how to fix them if you're already there. Here is a link to numerous videos you can pick from to find the right exercises for you: www.youtube.com/@BobandBrad/search?query=herniated%20disc
I only found you two this afternoon and already watched a few back to back to hear several great helpful things. You guys are great, thanks for your channel.
So if you are supposed to sleep on your good side, what if both sides are bad? Every one of my lumbar discs is herniated.
I found sleeping on my stomach with a pillow under my stomach best.
Just love your videos boys keep them coming,👍🏼💪🤓
Thanks for the support!
Oh ma gah! I just had a massage and have sciatica not that I didn't have it before but DANG! Technology allows us to have more pain now than ever. I have to find a stand and a new way to be on the computer as I stand. Pain is WAY worse when I sit for more than 10 minutes. sometimes less. Thanks guys.
Christine- did the massage trigger your sciatica? I had a deep tissue massage and he pressed so hard on two places on side and lower back I had to tell him to stop. Next day started with excruciating pain and then bed ridden. Tell me, do you still get massages?
I’m 19 and I’ve had degenerating disks for a few years and I don’t have a herniated disk but these tips have helped me out so much. Thank you guys you’re a lifesaver
Wow. I never knew people had these level of problems that young
@@the_alchemy_method Age is the main reason doctors don't bother, and I feel it's a big reason "that's rare in younger people" is still believed. It's likely just willfully overlooked.
My first explosive lower-back pain was at 21. White hot pains after one misstep over a boulder, then days later, fine. Doctors said I was being dramatic, as I was too young to have back problems, but my back and I are very acquainted with shooting pains in that one specific spot after so long of being ignored.
@@humblejunks I’m 27 and just herniated a disc but have had low back pain since 21. Everyone always says “oh you’re young/fit/healthy!” And never said that prolonged pain would lead to a herniated disc one day. I also used to do weightlifting and coached gymnastics, likely not too helpful.
@@the_alchemy_methodi was about 22/23 when my disc bulge began
When my back is not hurting and I feel like doing yard work, when using a shovel or chainsaw I widen my stance and bend my legs while placing my right elbow on my knee..I can get alot done without pain, but when my back is hurting I feel worthless
Many rowers like me have bulged disks. It would be interesting to hear your perspective on how to prevent those type of injury. Some recommend enhancing core strength, others core stability
If you're a rower, your core strength and stability is already top notch...Long story short, you're fucked. Find a new sport.
. Watching here from. Philippines
Wow. I love that I’ve been doing all the stretches they said are bad 🤦🏻♂️ but they feel good so now I’m lost
DOOLIN many stretches like that give you short term relief but are worse for you in the long run
So try to walk sit and sleep as straight as you can
Can’t thank you enough. Had a fusion 30 years ago and started hurting a couple weeks ago. I needed these reminders. So easy to get careless.
A lot of these are easier said than done. As one goes through life how does one live? What about washing dishes? Getting in and out of the shower? Sitting on the toilet? Easy if I had a full-time servant following me around. Especially when one looks healthy no one wants to help you. The designs in this world (sinks, car seats, chairs) are not properly designed and cause so much pain in our backs!
I agree.
Your right. Till you get a prolapse then people don't understand the physical and mental pain 😣😣😣
I really enjoy how compatible you both are. Ive learned so much from your videos.
These suggestions all sound more like how to keep from injuring your back in the first place! I do not have a herniated disk, but sever SI pain (right). Low back and other joints too, but the SI pain trumps everything. These exercises you to say NOT to do, have hurt me since I was young and people thought I was just complaining. The sit ups, twisting sit ups, certain stretches - OUVCH! I am really glad the 'no pain no gain' school of thought is (for the most part) is no more.
Thanks for the videos. I appreciate that you go fast, but not so fast that we can't follow what you're showing us.
For me, the ONLY THING that helps me is when I lay in my double hammock. I lay on an angle so that I get a flat lay. The 2nd most comfortable thing that I have been in! A roof smashed me! Please HELP ME!
Go to your doctor.