8 months ago, i was diagnosed with 2 herniated disc and degenerative disc disease , all that from 3 years of bad sitting postures, long hours of work, and bad lifting technique. 5 months ago, i started going to the gym , doing all the 7 exercises and none of the symptoms has been disappeared. I'm very thankful now for getting into this video! thanks a lot! and sorry for my English grammar , I'm from Chile 🇨🇱
Hi there, I hope you’re still active here. I got it similarly due to whatever you have mentioned here about bad work posture, bad lifting techniques and long hours of sitting. Did it improve for you eventually? If yes, please let us know the steps and process of it.
Wall squats really make my quads burn, if you hold it long enough. Then there are rear lunges or static lunges, and hip thrusts to work the flutes and hamstrings.
Six of the seven were regular parts off my routine! Can't help but wonder how much of current problems have been made worse over time by not knowing this stuff.
Spot on! I heard a pop in my left lower side at the end of using a rowing machine as I was putting the handle back about 14 months ago. I stopped using the rowing machine and lifting my legs and side planking doing abs exercises as they were painful. I modified a few other exercises (not putting weight through my spine from top to bottom) and it got better by itself but it took about nine months. I then heard the pop and felt pain again three months ago using the leg press so I am now not doing leg press and I have just stopped leg extensions because I have also been told that they are not the best exercises to do for quads anyway. I had a CT scan and that showed a bulging disc at L4/L5 and L5/S1. The latter does not seem to be causing me any issues. Shame I didn't see this earlier as I would not have gone back to the leg press/extensions etc. I will follow your advice about not doing these gym exercises and the 5 steps to rehabbing a bulging disc. I find that walking is great for me and I can cycle on a gym bike without too much of an issue. I will monitor this to make sure that I don't have after effects. Cheers!
Thank you. I have a herniated disc, I am being proactive but cautious. Despite being very careful with exercise, I have noticed delayed onset of the back being aggravated and so this video confirmed for me what to avoid but importantly what may be possible. I would add that it is also very important to think with the same logical approach to daily life movements not just to when exercising as it is these occasions when you are not so present and guarded to the movements.
Deadlifts and barbell squats (deep squats) Were the exercises that gave me sciatica. I use the leg press, lightweight, and high reps, which seem to do the trick.
The reason you got sciatica is because your technique was very good and you weren't taking care of your mobility exercises. If you do those two things correctly, you won't get sciatica. Matter of fact, the more you do weighted squats, deadlifts, combined with mobility and core work, you could prevent these injuries. I do agree, if you have a bulge disc, avoid these exercises until you are fixed. Then do these exercises. If you do these exercises and have perfect form, you won't have these injuries.
Recently diagnosed with bulging disc between L3,L4 & L5/S1 and come away not knowing what was hindering recovery and or what I should/shouldn’t do. Very grateful for this video and glad I have come across your channel. Needless to say that I have been doing most of the things I should avoid, no wonder I am suffering at the minute 🙈 plus I have a desk job so that doesn’t help either. Hoping things get better soon as I am missing working out, not only good for my body but my mental health too. Look forward to more videos ❤
Hi bro,Hope you are fine and resumed your gym.I also recently got diagnosed with the same disc bulge.I wanted to know your experience like I am doing cobra and cat cow only and avoiding going to gym also from last 5 weeks.Little bit pain is there.Any suggestions from your side?
This is really good info Will. Respect your grasp of the subject and also your style of communicating. You have a great way of imparting the info. Thank you.
Thank you so much, Doctor. I almost shed tears when my MRI came back and revealed I have a herniated disc. I love playing soccer and gym and I wonder if life was worth living
Great information thank you .. I’m a runner with a herniated L5 S1 disc ..having sciatica for 9 months is crippling mentally and physically,I’ve also been doing 5 of the exercises u said to avoid just trying to keep fit since I can’t run anymore..I like the stair master for cardio it doesn’t give me any pain and is a great workout ..
Finally i found a good video about what exercises we can do in gym . Will is a matured PT. We would like to more about the exercises we can do when it comes to chest , triceps, biceps also . Could you please do a video on that . ?
Ive been looking for information for the past year on what i can try back in the gym. Plenty of information telling me what not to do. This video has by far been the best advice ive been able to find!!!! Definitely a new subscriber here.
Happy to have found your videos. I went to my local Physio who gave me a bunch of hamstring stretches for my bulging disc and sciatica pain.. All of which just made it worse. Thanks for the detailed explanations.
Great video Doc. Thank you so much. I'd love to make another video with what tonavoid, and also what body weight workouts to do since the movements may add impact due to the jumps etc
Replace your Squats for The belt squat until the injury gets fixed, it takes 3 to 6 moths to heal. It is an excellent alternative for individuals with bulging disc issues, as it significantly reduces the axial load on the spine.
After another painful herniated disc episode that I'm now recuperating from I was wondering what exercises to avoid when I get back to the gym so this was fantastic!! Also, since it does eliminate a number of lifts I've been doing for years I really appreciated the substitute exercises. Love this guy!
I had a herniated L5/S1 disc some 10 years ago. The hernia was pressed up against the nerve on the right hand side very snuggly and the pain was excruciating. Took me quite a long time to recover and I don't think I ever fully regained balance between the muscles on my left and right halves of the body. Over the past 9-10 months, I've been working out progressively, starting with bands and balance exercises and working my way up to the weight training and the big 3 (squat, bench, deadlift). My numbers have been consistently going up and I can deadlift 120kg 5 times and squat 90 for reps (discontinued bench press because of shoulder pain). Longwinded intro out of the way, I've been having lower back discomfort and very modest pain over the past 7-8 days. Some of the stretches recommended by Squat University proved to be very useful but I still have doubts around continuing to follow High Intensity Training (Mentzer- & Jones-style) even though I absolutely adore the feeling and results. @HT Physio: should we avoid the above-mentioned exercises for life? You mentioned that people with a bulge should avoid them, but, if we want to lift meaningful weight are we at risk of provoking an injury even years after a recovery? Cheers and speedy recovery to all! Edit: I am 30 years old.
In my humble opinion, I think if you keep doing it you’re more prone to injury. Discs take a long time to heal and if you’re lucky enough to heal. Take care 😊
Thanks you so much for this video. You could do other videos for people who has herniated disc in the middle and upper part of the back. Again, thank you 🙏
The silver lining to a disc injury is improved awareness of posture in all positions and daily motions. Although I’ve always felt I’ve paid attention to posture and maneuvering, I’ve learned several mindless movements throughout the day have had room for improvement.
Interesting video. I do find with leg press it is a pain even getting into the machine set up. Doing the movement, both feet together or single leg kills. Pedulum squat, Hack squat I find no issues at all. With correct form, technique etc. Leg extensions, Hamstring curls NO GO...however standing leg curls seem to work for me Chest exercises, I go machines. Smith machine, Plate loaded machines, Pin loaded machines etc. Using dumbbells tend to hurt as I'm picking these up from the ground. Maybe that needs addressing. Agreed with no deadlifts, no bent over rows/t-bar rows...again I go more machines here. Awesome vid mate
Dumbbells are my friends. Sumo, Goblets, rdls. I could do all pretty fine without any issues. Hack Squats is another. I stay away from leg extension, leg press, deadlifts and conventional squatting for that same reason. Bench press is tricky for me. If I bench with a flat back, I can't do much weight without my shoulders hurting. If I arch, my lower back will get bothered.
So here's my question. when someone has disc issues you've described many of the exercises that we need to avoid. So WTF can I do? How do I maintain/gain leg strength in a way that either minimizes or avoids aggravating the disc? A big piece of quality of life as we get older is to keep leg strength up. How can this be done without going through the lower back?? I'm actually upset, because I'm trying to think of exercises that CAN be done and the best ones are now gone.
Here are the exercises: Squats: -Goblet squat -Static split squat (beginning) then move to Bulgarian split squat when your glutes develop. -Belt squat -Sissy squat Other leg muscles: -forward and reverse lunges -DB Step ups -Glute bridge (not too heavy) starting with body weight
Thanks a lot!! Explains why i suffered so much after my last squat... Just one question please, what about a Roman chair? For the glutes and hamstrings
lol I used to think that, if I avoid deadlifts my problem would be solved. Almost 2 months are gone and the pain was still the same. Then I went to a chiropractor and received a treatment. That chiropractor told me the same as you! Now I stopped doing the above exercises and boom! Within 21 days I feel 60-70% better already! I believe within the next 2-3 weeks I will be healed. Thanks doc.
Will your videos are really valuable, great delivery and super useful - thank you very much for sharing your knowledge. I will pick the book even though I still have some time till fifty ;)
Thank you. I have a issue with sciatica. Was encouraged to do some of those exercises at a gym. Was planning to go back.Thank you for your information.
I’ve been doing lunges everyday as a result of my did issue. Upper frequency and volume has been able to make up for the lack of a true leg day. Lunges are great and I’m still making leg gains with them and have little back issues. Pushing a heavy sled as well is good so long as your gym has one.
I enjoyed watching your video of 3 moves exercises. I go to an older group envolving chairs, once a week, Im 74, and have severe spinal stenosis. Im on an urgent list at ChCh hospital but am not very optomistic about my chances of anything happening soon, still I am happy to try these exercises, Im sure they will help. thanks Helen
I found for cardio swimming > cross trainer > recumbent bike, avoid normal bikes if you can , but when you do try normal bikes, don't go more than 5 minutes a day until you feel ok with it.
Brilliant video, thanks for posting. I'm a very active 52 year old with a recently diagnosed L3 bulging disc, that's been giving me grief since late November last year. Took an age to finally get an MRI scan to confirm my issue, so I was lacking dedicated direction with what exercises to avoid doing in the gym. You've guessed it, I was doing all of the above. I did understand myself that deadlifting and squatting were to be avoided, as I could feel my body telling me, that they were no good, but the leg extensions and hamstring curls, i've being doing loads of them. I will now avoid them to see how I get on. It does feel like its progressing slowly, but its taking time though. I do alot of skipping for cardio, is that advisable to do? I must say I don't feel any negativity from that, but I thought that about the leg exercises didn't I!! Great content, keep it up 👍
Thank you for your Vid! You're spot on. I injured by back while doing Deadlifts. Its been over a month since I've been diagnosed eith disc bulge in my L3 L4 L5&S1 discs. I have stopped doing weights but have continued doing Karate sessions twice a week. I do feel that pain goes up after my karate sessions. Id appreciate your feedback whether i should stop Karate training. Im already missing training weights.
Great videos. Can you please do a video on what yoga to avoid and what to do. I have disc bulges L1-2L2-3 L3-4 L4-5 😵💫 went back to gym and everything aggravated it
Ohh thank you, I'm so glad that I found the video. Now I am focusing on what alternatives can be done as I used to to some gym exercise. It's really helpful! Now I'm excited to go back at the gym and lose some weights!
u described how I hurt my back on leg press perfect,last 2 reps tired my max weight was and there it is..and after went for streching hamstrings wich now I know its the biggest mistake when having buldging disc suffering 8 days and still pain is here :) great man great knowledge wish I knew it earlier
Cycling (recumbent) was very comfortable for me. This was when my leg and back did not tolerate load well. Cycling allowed for nearly zero leg load gentle movement.
I have 4 bulging disks with no neural compression. I haven’t trained mega once this year and along with decompression exercises (hanging and spiral stabilisation band work) I have had HUGE relief on the pain I was having. I would get to a point where standing for 20mins would be painful. Great vid
Dear Dan. Thank you. For the amazing advice. What about seated rows along with lay pull downs. If one does seated rows with lighter weight is that alright.
So if someone has a herniated disc in the lumbar spine like me, L5 and they cannot squat or deadlift anymore. What are we supposed to do to replace those exercises with loads of weight we are used to doing? Can we not strength train anymore? I have monster legs and so now I cannot hit my personal gains anymore because of this? I need some more advise on how to train with a herniated disc in my lower back.
Thanks, I actually just gave myself a thoracic herniated disc with the leg press, as I lifted too heavy, and wrong posture, and I am a woman. & I was feeling so good, that I was uppling my strength, but too early, and I think I was already hurting it the week before, but did not know any better, and than I got up from the machine and it was game over. & I have been very sad. My job is a sitting job, on a truck that moves a lot and bangs and jumps. so it's not good. I am very disheartened. I am a lady and I just got more serious with my workouts this year and now it's like game over.
omg my physical therapist has me doing leg press, knee extensions & the hamstring curl. but then again i do light weight so it doesn't bother me so much but now i know why i'm not healing.
@fitness4backpain Hello, I got lower back pain at the gym, and went quickly to full cobras throughout some days making the lower back pain go away, but then started having right back pain. Got an MRI and it showed that I got a disc extrusion extending 8mm. Now when I try to even lay on my belly side, my right leg starts to have pain. I’ve been sleeping in my back and sides. Should I still fight through the pain on laying on my belly to reaching somewhat of a cobra pose again?
I have a bad back but do all these exercises with light weight and higher reps, upto 35 reps. Form is essential. I am 65 yrs old and I can't miss a leg day 😊
All are 100% on point. Except my physical therapist actually recommend the dumbbell row, very lounge weight and focus on keeping the core straight while doing so. You can also do standing rows using bands. Otherwise, that’s why I will never do deadlifts , maybe even traditional squats ever again. Lunges and 1 legged squats will work well.
Do you have a full leg workout routine? What set scheme do you recommend? I was doing leg extension, seated hamstring curl thinking these were okay. I also do step ups and split squats with about 10 pounds. And then I also do seated calf raises. I have L4 and L5 bulging discs. If there is only a few bulging disc safe excersies, would you recommend 5-6 sets? Also, if you're in the 'centralization' stage, are these exercises good or still avoid? Meaning seated hamstring curl, leg extension
What exercises are you able /allowed to do now? Are you lifting weights? How’s your recovery going? I was told I might need to have a fusion on my neck C5 and I’m scared.
Another bad one for me that you probably should have mentioned is the bar hip thrust off the floor with back against pad. That one aggravates my bulging disc a lot.
Thank you for the great content! I injured my disc a few days ago and now I am trying to collect all the necessary info for the quickest recovery. I was windering how sport climbing will affect this injury and what would be the best time to start easy climbing again? Thanks again and all the best!
Pretty much just walk. That’s your best bet. Everything aggravates a bulging disc. Forget leg day. Do pull ups if you’re strong enough he said. I’m not so walking is my safest option. God bless everyone!
Hi, been watching loads of your videos and they’re great. One thing i’m wondering though, do these all apply to both Bulging Discs and Sciatica together? I’ve had bad pain from a Bulging Disc for over a year, but not Sciatica pain in the legs. Tried Physio, Chiropractor and Osteopath and nothing is working. For the last 16 weeks i’ve been working with a PT and 5 of the excercises in the video are listed here. Everyone is telling me that I need to get my legs and glutes stronger and to keep stretching my hamstrings but this has thrown me a lot! I had MRI results back a couple of months ago and the Dr told me to keep doing what i’m doing but the pain is still fluctuating. Should I put a stop to all those excercises and if so what can I do to strengthen my lower body in the gym without prolonging this never ending pain!? Apolgies for the long comment and thank you in advance.
I have always wanted to ask... If you have a bulging disc pinching a nerve, won't movement scrape the nerve and damage it? Do nerves get damaged when being pinched by a bulging disc?
8 months ago, i was diagnosed with 2 herniated disc and degenerative disc disease , all that from 3 years of bad sitting postures, long hours of work, and bad lifting technique. 5 months ago, i started going to the gym , doing all the 7 exercises and none of the symptoms has been disappeared. I'm very thankful now for getting into this video! thanks a lot! and sorry for my English grammar , I'm from Chile 🇨🇱
What exercises did you do at the gym ?
i was diagnosed with 2 herniated discs too a couple of months ago.What exercises are you doing for legs?
Hi there, I hope you’re still active here. I got it similarly due to whatever you have mentioned here about bad work posture, bad lifting techniques and long hours of sitting.
Did it improve for you eventually? If yes, please let us know the steps and process of it.
The only thing left on my favorite leg day is calf raises!!
Psh you can squat. Just don’t go to deep. Ensure neutral back and take it easy.
Wall squats really make my quads burn, if you hold it long enough. Then there are rear lunges or static lunges, and hip thrusts to work the flutes and hamstrings.
*glutes and hamstrings*
WHAT ABOUT SPLIT SQUATS ?@@Jodall
No squats or calf raises
Need More alternative exercise for leg
Six of the seven were regular parts off my routine! Can't help but wonder how much of current problems have been made worse over time by not knowing this stuff.
Same
Same
Me tweece.
Agree, I always wondered if I was doing more harm, and it would appear so 🙈 without this video I wouldn’t have known
same :(
Spot on! I heard a pop in my left lower side at the end of using a rowing machine as I was putting the handle back about 14 months ago. I stopped using the rowing machine and lifting my legs and side planking doing abs exercises as they were painful. I modified a few other exercises (not putting weight through my spine from top to bottom) and it got better by itself but it took about nine months. I then heard the pop and felt pain again three months ago using the leg press so I am now not doing leg press and I have just stopped leg extensions because I have also been told that they are not the best exercises to do for quads anyway. I had a CT scan and that showed a bulging disc at L4/L5 and L5/S1. The latter does not seem to be causing me any issues. Shame I didn't see this earlier as I would not have gone back to the leg press/extensions etc. I will follow your advice about not doing these gym exercises and the 5 steps to rehabbing a bulging disc. I find that walking is great for me and I can cycle on a gym bike without too much of an issue. I will monitor this to make sure that I don't have after effects. Cheers!
Dont Do :
1. Deadlift
2. Squat
3. Leg Press
4. Knee extension machine
5. Bent over row
6. Dumbell Row
7. Hamstring curl machine
8 Avoid Rowing Machine
Can do:
1. Pull ups
2. Lat pull Down
3. Lunge
4. Shoulder Press/Military press ( Go Light)
5. Bench Press
Cardio ( can do)
1. Eliptecal
2. Treadmill Walking / Running
Thanks
Thank you. I have a herniated disc, I am being proactive but cautious. Despite being very careful with exercise, I have noticed delayed onset of the back being aggravated and so this video confirmed for me what to avoid but importantly what may be possible. I would add that it is also very important to think with the same logical approach to daily life movements not just to when exercising as it is these occasions when you are not so present and guarded to the movements.
Deadlifts and barbell squats (deep squats) Were the exercises that gave me sciatica. I use the leg press, lightweight, and high reps, which seem to do the trick.
Glad you found something that works for you!
That's exactly what happened to me !!
Zercher squat bra
The reason you got sciatica is because your technique was very good and you weren't taking care of your mobility exercises. If you do those two things correctly, you won't get sciatica. Matter of fact, the more you do weighted squats, deadlifts, combined with mobility and core work, you could prevent these injuries.
I do agree, if you have a bulge disc, avoid these exercises until you are fixed. Then do these exercises. If you do these exercises and have perfect form, you won't have these injuries.
@@herrera123456789hahaha
Recently diagnosed with bulging disc between L3,L4 & L5/S1 and come away not knowing what was hindering recovery and or what I should/shouldn’t do. Very grateful for this video and glad I have come across your channel. Needless to say that I have been doing most of the things I should avoid, no wonder I am suffering at the minute 🙈 plus I have a desk job so that doesn’t help either. Hoping things get better soon as I am missing working out, not only good for my body but my mental health too. Look forward to more videos ❤
Hi bro,Hope you are fine and resumed your gym.I also recently got diagnosed with the same disc bulge.I wanted to know your experience like I am doing cobra and cat cow only and avoiding going to gym also from last 5 weeks.Little bit pain is there.Any suggestions from your side?
hey, any update? How are you doing today? :)
Avoid
1) deadlift
2) squats
3) leg press
4) knee extension
5) bent over row
6) dumbbell row
7) hamstring curl
8) rowing machine
Alternatives
-pull ups or lat pull downs
-standing lunge
Thank you :)
Basically give up leg day. 👍
@@HT-Physioso no CrossFit exercíces ☹️
@@bask134😢 i miss heavy leg workouts
@@bask134 lunges and HIIT cardio will build your legs. im in the same position too lool. i'm not sure what else i could do to build my legs?
This is really good info Will. Respect your grasp of the subject and also your style of communicating. You have a great way of imparting the info. Thank you.
I agree
Thank you so much, Doctor. I almost shed tears when my MRI came back and revealed I have a herniated disc. I love playing soccer and gym and I wonder if life was worth living
Great information thank you .. I’m a runner with a herniated L5 S1 disc ..having sciatica for 9 months is crippling mentally and physically,I’ve also been doing 5 of the exercises u said to avoid just trying to keep fit since I can’t run anymore..I like the stair master for cardio it doesn’t give me any pain and is a great workout ..
How are you feeling? Same things happened to me, 9 months of pain..
Finally i found a good video about what exercises we can do in gym . Will is a matured PT. We would like to more about the exercises we can do when it comes to chest , triceps, biceps also . Could you please do a video on that . ?
This was so spot on. And counter to what my PT said (they had me doing slumps every session!!)
All of your videos on managing bulging disc injury are incredibly helpful and informative. Stuff I wish I knew years ago. Good job!
I'm so pleased they were helpful :)
This really was the best one I ve seen on this topic. Every thing u said not to do
Were exactly what set up
Up
For this round of sciatica
Thank you, I am glad I checked your video before starting to use a rowing machine!
Ive been looking for information for the past year on what i can try back in the gym. Plenty of information telling me what not to do. This video has by far been the best advice ive been able to find!!!! Definitely a new subscriber here.
Glad to hear it was useful and thank you for subscribing!
Rebounder exercises, Prolotherapy and ozone injections and BPC 15 17:41 7 peptide really helped me recover 2 bulging discs wirh sciatica
What is the name of the peptide you took and where can I find this? If you don’t mind sharing with us?
Happy to have found your videos. I went to my local Physio who gave me a bunch of hamstring stretches for my bulging disc and sciatica pain.. All of which just made it worse.
Thanks for the detailed explanations.
Great video Doc. Thank you so much. I'd love to make another video with what tonavoid, and also what body weight workouts to do since the movements may add impact due to the jumps etc
Replace your Squats for The belt squat until the injury gets fixed, it takes 3 to 6 moths to heal. It is an excellent alternative for individuals with bulging disc issues, as it significantly reduces the axial load on the spine.
After another painful herniated disc episode that I'm now recuperating from I was wondering what exercises to avoid when I get back to the gym so this was fantastic!! Also, since it does eliminate a number of lifts I've been doing for years I really appreciated the substitute exercises. Love this guy!
I had a herniated L5/S1 disc some 10 years ago. The hernia was pressed up against the nerve on the right hand side very snuggly and the pain was excruciating. Took me quite a long time to recover and I don't think I ever fully regained balance between the muscles on my left and right halves of the body.
Over the past 9-10 months, I've been working out progressively, starting with bands and balance exercises and working my way up to the weight training and the big 3 (squat, bench, deadlift). My numbers have been consistently going up and I can deadlift 120kg 5 times and squat 90 for reps (discontinued bench press because of shoulder pain).
Longwinded intro out of the way, I've been having lower back discomfort and very modest pain over the past 7-8 days. Some of the stretches recommended by Squat University proved to be very useful but I still have doubts around continuing to follow High Intensity Training (Mentzer- & Jones-style) even though I absolutely adore the feeling and results.
@HT Physio: should we avoid the above-mentioned exercises for life? You mentioned that people with a bulge should avoid them, but, if we want to lift meaningful weight are we at risk of provoking an injury even years after a recovery?
Cheers and speedy recovery to all!
Edit: I am 30 years old.
In my humble opinion, I think if you keep doing it you’re more prone to injury. Discs take a long time to heal and if you’re lucky enough to heal. Take care 😊
By far the best video for peeps with slipped disc🎉
Very helpful video........I have been doing many of the wrong exercises.
Thanks you so much for this video. You could do other videos for people who has herniated disc in the middle and upper part of the back. Again, thank you 🙏
The silver lining to a disc injury is improved awareness of posture in all positions and daily motions. Although I’ve always felt I’ve paid attention to posture and maneuvering, I’ve learned several mindless movements throughout the day have had room for improvement.
Thank you very much Mr Harlow for all your sound advices. It all makes alot of sense. I've back problems for many years!
This video takes a lot of the guess work I would have to do when picking exercises now!
Interesting video.
I do find with leg press it is a pain even getting into the machine set up. Doing the movement, both feet together or single leg kills.
Pedulum squat, Hack squat I find no issues at all. With correct form, technique etc.
Leg extensions, Hamstring curls NO GO...however standing leg curls seem to work for me
Chest exercises, I go machines. Smith machine, Plate loaded machines, Pin loaded machines etc. Using dumbbells tend to hurt as I'm picking these up from the ground. Maybe that needs addressing.
Agreed with no deadlifts, no bent over rows/t-bar rows...again I go more machines here.
Awesome vid mate
Dumbbells are my friends. Sumo, Goblets, rdls. I could do all pretty fine without any issues. Hack Squats is another. I stay away from leg extension, leg press, deadlifts and conventional squatting for that same reason. Bench press is tricky for me. If I bench with a flat back, I can't do much weight without my shoulders hurting. If I arch, my lower back will get bothered.
So here's my question. when someone has disc issues you've described many of the exercises that we need to avoid. So WTF can I do? How do I maintain/gain leg strength in a way that either minimizes or avoids aggravating the disc? A big piece of quality of life as we get older is to keep leg strength up. How can this be done without going through the lower back?? I'm actually upset, because I'm trying to think of exercises that CAN be done and the best ones are now gone.
I think... it's squats with light weights and not deep, lunges, one-leg squats, cycling.
You can squat again going to take time took me a year
Here are the exercises:
Squats:
-Goblet squat
-Static split squat (beginning) then move to Bulgarian split squat when your glutes develop.
-Belt squat
-Sissy squat
Other leg muscles:
-forward and reverse lunges
-DB Step ups
-Glute bridge (not too heavy) starting with body weight
@@mahendrasingh-tn9ju Niiiiiice. Thank you.
@@mahendrasingh-tn9juis rdl good
Thanks a lot!!
Explains why i suffered so much after my last squat...
Just one question please,
what about a Roman chair? For the glutes and hamstrings
Awesome information. Thank you so much. God bless. 😊
lol I used to think that, if I avoid deadlifts my problem would be solved. Almost 2 months are gone and the pain was still the same. Then I went to a chiropractor and received a treatment. That chiropractor told me the same as you! Now I stopped doing the above exercises and boom! Within 21 days I feel 60-70% better already! I believe within the next 2-3 weeks I will be healed. Thanks doc.
Will your videos are really valuable, great delivery and super useful - thank you very much for sharing your knowledge. I will pick the book even though I still have some time till fifty ;)
Thank you so much. Perfect timing. I am recovering from bulging disc and want to go back to gym
No problem!
Lunges and bulgarian split squats, embrace the pain...
So glad I spotted your videos. All your advise is much appreciated and far more info than anyone I've seen so far.
Thank you. I have a issue with sciatica. Was encouraged to do some of those exercises at a gym. Was planning to go back.Thank you for your information.
Pleased my video came at the right time!
I’ve been doing lunges everyday as a result of my did issue. Upper frequency and volume has been able to make up for the lack of a true leg day. Lunges are great and I’m still making leg gains with them and have little back issues.
Pushing a heavy sled as well is good so long as your gym has one.
I enjoyed watching your video of 3 moves exercises. I go to an older group envolving chairs, once a week, Im 74, and have severe spinal stenosis.
Im on an urgent list at ChCh hospital but am not very optomistic about my chances of anything happening soon, still I am happy to try these exercises, Im sure they will help.
thanks Helen
Hope they help! Thanks for the comment and good luck!
I found for cardio swimming > cross trainer > recumbent bike, avoid normal bikes if you can , but when you do try normal bikes, don't go more than 5 minutes a day until you feel ok with it.
Very helpful video just wondered about which body weight exercises would you recommend alongside pull up and which core exercises. Thanks
Great content. I think he makes a great effort to help people which is rare on UA-cam.
Thank you so much, I do my best!
Brilliant video, thanks for posting. I'm a very active 52 year old with a recently diagnosed L3 bulging disc, that's been giving me grief since late November last year. Took an age to finally get an MRI scan to confirm my issue, so I was lacking dedicated direction with what exercises to avoid doing in the gym. You've guessed it, I was doing all of the above.
I did understand myself that deadlifting and squatting were to be avoided, as I could feel my body telling me, that they were no good, but the leg extensions and hamstring curls, i've being doing loads of them. I will now avoid them to see how I get on.
It does feel like its progressing slowly, but its taking time though. I do alot of skipping for cardio, is that advisable to do? I must say I don't feel any negativity from that, but I thought that about the leg exercises didn't I!!
Great content, keep it up 👍
Good to hear, what is your gym routine now? Are you attending the gym at all🙏😌🏋️♂️
Hey, can you update how you are today? :)
Thank you for your Vid! You're spot on. I injured by back while doing Deadlifts. Its been over a month since I've been diagnosed eith disc bulge in my L3 L4 L5&S1 discs. I have stopped doing weights but have continued doing Karate sessions twice a week. I do feel that pain goes up after my karate sessions. Id appreciate your feedback whether i should stop Karate training. Im already missing training weights.
That is exactly what I was looking for. Very helpful! Thank you!
Great videos. Can you please do a video on what yoga to avoid and what to do.
I have disc bulges L1-2L2-3 L3-4 L4-5 😵💫 went back to gym and everything aggravated it
This really helped my clients
Great to hear this, thank you for sharing!
Ohh thank you, I'm so glad that I found the video. Now I am focusing on what alternatives can be done as I used to to some gym exercise. It's really helpful! Now I'm excited to go back at the gym and lose some weights!
Very helpful! Thank you so much!
Do you have a video with a full-body workout for people with bulging disc or sciatica? Or would you make it?
u described how I hurt my back on leg press perfect,last 2 reps tired my max weight was and there it is..and after went for streching hamstrings wich now I know its the biggest mistake when having buldging disc suffering 8 days and still pain is here :) great man great knowledge wish I knew it earlier
Cycling (recumbent) was very comfortable for me. This was when my leg and back did not tolerate load well. Cycling allowed for nearly zero leg load gentle movement.
Thank you so much!! Now i know how i got the disc bulge last year... i did all exercise that you said should avoid...😢
I have 4 bulging disks with no neural compression. I haven’t trained mega once this year and along with decompression exercises (hanging and spiral stabilisation band work) I have had HUGE relief on the pain I was having. I would get to a point where standing for 20mins would be painful. Great vid
Dear Dan. Thank you. For the amazing advice. What about seated rows along with lay pull downs. If one does seated rows with lighter weight is that alright.
All the excersis you kindly mentioned are on my list. Thus how to strengthen the legs?
So if someone has a herniated disc in the lumbar spine like me, L5 and they cannot squat or deadlift anymore. What are we supposed to do to replace those exercises with loads of weight we are used to doing? Can we not strength train anymore? I have monster legs and so now I cannot hit my personal gains anymore because of this? I need some more advise on how to train with a herniated disc in my lower back.
Did you find an alternative . Same 🛥😑
Very very informative, thanks for in-depth knowledge. It was very helpful
9:40 right before you said that , I was like damn , that’s literally all my leg workout , fuckkkkkk !! And then you immediately said the same thing 😂
Great video, thank you!
Happy to share!
Came here after leg presses left me in pain... This is so helpful. Thank you.
Hack Squats is better. It's harder, but once you get rolling, you're never going to want to go back to leg press.
Wonderful video! Would you make a video like this one for people with cervical herniation discs?
hi Dr thank you for the video, could you make some videos for helping with numbness and radiating pain?
Would be nice to know your assessment of exercise in the case of a bulging cervical disk.
Thank for valuable information
Been googling this for the past 2 weeks. Thanks a ton. This was very helpful.
Thanks, I actually just gave myself a thoracic herniated disc with the leg press, as I lifted too heavy, and wrong posture, and I am a woman. & I was feeling so good, that I was uppling my strength, but too early, and I think I was already hurting it the week before, but did not know any better, and than I got up from the machine and it was game over. & I have been very sad. My job is a sitting job, on a truck that moves a lot and bangs and jumps. so it's not good. I am very disheartened. I am a lady and I just got more serious with my workouts this year and now it's like game over.
Found immensely helpful as a 21 year old herniation victim
Thank you. Great information 👍
omg my physical therapist has me doing leg press, knee extensions & the hamstring curl. but then again i do light weight so it doesn't bother me so much but now i know why i'm not healing.
Thanks a lot but can you show us more exercises for how to strength the low back and the hamstring with a bulging disc
Thank you very much for posting this video. It addressed all my questions/concerns. Cheers. (On my way to Amazon to pick up your book now).
Thank you! Hope you enjoy it!
@fitness4backpain Hello, I got lower back pain at the gym, and went quickly to full cobras throughout some days making the lower back pain go away, but then started having right back pain. Got an MRI and it showed that I got a disc extrusion extending 8mm. Now when I try to even lay on my belly side, my right leg starts to have pain. I’ve been sleeping in my back and sides. Should I still fight through the pain on laying on my belly to reaching somewhat of a cobra pose again?
I had almost everything in my routine. 6 of these exercises .. geez , no wonder 😢. Better late than never. Thank you for this video
I have a bad back but do all these exercises with light weight and higher reps, upto 35 reps. Form is essential. I am 65 yrs old and I can't miss a leg day 😊
I've been learning a lot with your videos.. I have L5 bulging disc and I would to hear your thoughts about swimming. Thanks
I was doing all of bad movements you mentioned and really the disc was getting worse .. many thanks
Thanks a ton.... Really helped me in my time off pain.... I was doing a few wrong exercises and maybe that's why wasn't getting relief
Thanks so much for this info. Could those same no-no exercises be done without the machines? Would it be just as harmful?
All are 100% on point. Except my physical therapist actually recommend the dumbbell row, very lounge weight and focus on keeping the core straight while doing so. You can also do standing rows using bands. Otherwise, that’s why I will never do deadlifts , maybe even traditional squats ever again. Lunges and 1 legged squats will work well.
Helpful
Thanks doc♥️
Do you have a full leg workout routine? What set scheme do you recommend? I was doing leg extension, seated hamstring curl thinking these were okay. I also do step ups and split squats with about 10 pounds. And then I also do seated calf raises. I have L4 and L5 bulging discs.
If there is only a few bulging disc safe excersies, would you recommend 5-6 sets?
Also, if you're in the 'centralization' stage, are these exercises good or still avoid? Meaning seated hamstring curl, leg extension
Very good stuff! Congrats!
Thank you!
I had a L4-S1 lumbar fusion 6 months ago and just getting back to gym and my physio advised the same.
It's always good to hear the same thing from multiple sources!
What exercises are you able /allowed to do now? Are you lifting weights? How’s your recovery going? I was told I might need to have a fusion on my neck C5 and I’m scared.
Great. So when I'm able to actually sit or stand, I'll know what exercises to avoid
Another bad one for me that you probably should have mentioned is the bar hip thrust off the floor with back against pad. That one aggravates my bulging disc a lot.
I really enjoyed this vid and it was very helpful. Thank you.
Can I ask if bicep curls are ok for a bulging disk ?
Fabulous information. Thank you!
what exercises can replace the squat and deadlift for those with current and past back issues? Hernias are a problem as well.
Thank you for the great content! I injured my disc a few days ago and now I am trying to collect all the necessary info for the quickest recovery. I was windering how sport climbing will affect this injury and what would be the best time to start easy climbing again? Thanks again and all the best!
Very useful. Thank you.
Glad it was helpful!
Pretty much just walk. That’s your best bet. Everything aggravates a bulging disc. Forget leg day. Do pull ups if you’re strong enough he said. I’m not so walking is my safest option. God bless everyone!
Thanks this was so informative. God bless
Very happy to be of help!
Hi, been watching loads of your videos and they’re great. One thing i’m wondering though, do these all apply to both Bulging Discs and Sciatica together?
I’ve had bad pain from a Bulging Disc for over a year, but not Sciatica pain in the legs. Tried Physio, Chiropractor and Osteopath and nothing is working.
For the last 16 weeks i’ve been working with a PT and 5 of the excercises in the video are listed here. Everyone is telling me that I need to get my legs and glutes stronger and to keep stretching my hamstrings but this has thrown me a lot!
I had MRI results back a couple of months ago and the Dr told me to keep doing what i’m doing but the pain is still fluctuating.
Should I put a stop to all those excercises and if so what can I do to strengthen my lower body in the gym without prolonging this never ending pain!?
Apolgies for the long comment and thank you in advance.
I have always wanted to ask... If you have a bulging disc pinching a nerve, won't movement scrape the nerve and damage it? Do nerves get damaged when being pinched by a bulging disc?
excellent advise. please advice if swimming free style is good for sciatica
many thanks
Excellent video.