1. Regular Standing Breaks 5 minutes per hour 2. Cobra Pose 3. Better Core Exercises: Bridge, Bridge with Leg, Plank, Pelvic Band Bar Shuffle, Reverse Glute Bench 4. Decompression with Bar 5. Sleeping Better: Back Sleeping with Pillows under the knees or between the knees.
I've been sleeping with a pillow between my knees for months with my knees hardly bent, and I still wake up every morning with excruciating pain in my gluts and hips (sciatica).
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I was doing everything right. Feeling so much better. Got the green light from dr. Wendy to return gently to normal life and cautioned that I’m still healing my sciatica and did not want me to end up with a ruptured disc. What I did not know is that sitting and the way I slept on my side was the worst possible things. I spent all day Friday doing a paint project sitting on the ground on a cozy, coupe for my grandson. Yesterday and today I feel as if I’m almost starting over. I’m on my stomach on the floor working on your suggestions as I type! And, I’ll have pillows between my knees tonight! Thank you for sharing your knowledge and talent.
I am 39 and have at least 2 disc's herniated in lower back for 6 years. I tried pain meds and PT about 4 different times. I received cortisone shots about 2 years ago and they worked enough that I had minimal pain in standing position, walking or occasional bending. But I can't do any exercise or even much stretching. The pool was one place I feel I can get some kind of physical activity. But I live in north so not east access all year. Try to use your time after shots to build up a core or lose a little weight it helped take some pressure off my lower spine. Lastly you DO NOT want to get into a habit of getting cortisone over and over again it's not healthy for u after many repeat shots. I'm not a doctor but look it up. Sorry for the grammar I am not a writer but good luck! I hope u find relief.
@@edwardmilano4610 Thank for the info! Luckily my walking isn't affected, so I'm able to walk uphill and shed some 10-15 lbs that way (I'm not very big)... it's a bulging disc at my L4-L5, and the start of stenosis :( So I've been upped pain medication and getting a consultation with a spine surgeon next week. I need the injection because I'm traveling to Greece for my honeymoon (I'm in Canada) and desperately need relief for the flights! The wait time for public sector is 3+ months, but luckily I can go private with my insurance. Have they given you any prognosis? Surgery?
I’ve watched literally dozens of videos on this topic, this one is the absolute best. Has Dos, Don’ts, what exercises to do and avoid, and even nailed the point about sleep position that most other videos don’t cover and I think this was my issue, rounding the back. Very informative and no filler,this guy is A+
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How is this guy not have 10 million subs? The information of the spine leading to the cause of sciatic was amazing! I could barely sit on a toilet, then I watch your videos of clamps, bridges and cobras exercises and it saved my life!!
I have 2 disc bulges in my lower back that have been causing me so much constant pain. I literally did everything wrong I possibly could without knowing... I deadlift, barbel squat, I sit slouched gaming four hours straight, I do literally russian twists and sit ups as I was told to strengthen my core. Then. The best part. I sleep exactly how you said not to it the video, except I'm almost even more tucked. Youve just told me indirectly. I suck. And I appreciate this. Thank you.
Don’t feel bad. I’ve done some bad stuff for my back too XD. I think the worst is that I LOVE to take looooooong VERY HOT baths. And eat a lot of bad flamitory foods. I’ve been dealing with a bulged disk for over a year now and it’s only last week I’ve stopped taking the twice-weekly or more baths(let’s hope it continues). My pain has gotten significantly better but I’m not 100% yet which sucks since my job is very physically active but what’s really helped is Physical Therapy. I stopped it cuz I thought I was good but I’m about to go back on it. If you’re in the US, I used ATI Physical Therapy. They’re nation wide BUT you can do virtual. I believe it’s $135 a month with no insurance help. A little pricy but they’re worth it. Also drink a lot of water. I was really bad at that before my disk. Long story short, the road to recovery is long(and expensive if you live in the US XD) and we may trip but the best thing is to keep on moving forward. 😊
Haha im 16 all sport athlete i did everything wrong to. All the wrong stretches cus i thought it was helping my mobility and everything as well as sleeping exactly how he said not to😂 and my posture was thr worst
Sitting causes the WORST pain with my herniated disc. Thanks for this video. I'm excited to practice these stretches and exercises to strengthen my body while dealing with sciatica pain.
@@johnwatts9932you’re right. Before I had it, I always thought of back pain as an inconvenience. I always thought “yeah, I’d rather not ever have it, but it’s not the worst thing in the world.” And yeah, it’s not the worst thing, but I admit you just don’t understand it until you get it yourself. It’s so frustrating to deal with back pain, especially at a young age.
Have sudden onset of bulging disc - manifested while loading the dishwasher, dropped me to my knees! These exercises have helped me tremendously! I use my dining room table, by laying across it, grabbing on the opposite side and letting my legs dangle. Fits my body size perfectly. My biggest culprit has been my computer chair - horrible for posture! I have gotten so much from your videos and I thank you for posting them!
You should be really proud of yourself. The number of people you must have benefitted over the years with this video, with your other videos. Simply thank you!
Fantastic video mate, i fixed my bulging disk pain doing cobras 5 times a day for ten second holds. Im still not squating or dead lifting but i can run now
I just want to say that I've been dealing with a bulge disc and sciatic pain for about 6 months. I watched this video and did your Cobra pose stretch for my lower back. As soon as I did that I felt immediate relief. Thank you so much for all your useful information and all your videos.
I just want to thank you and everyone else for these videos . Back pain is so debilitating. I’m on vacation overseas and feel like my vaca is ruined and I’m bringing my family down by needed rest and not able to do anything . This is helping
Love this video, thanks! As someone who loves to deadlift and squat, I would love to see some recommendations on how and when to slowly work those movements back into my routine.
9-6 on a chair everyday kind of a worker here. My back was killing me until I got myself an orthopedic chair pillow for back and bottom. That saved my life. Great points made in this video
thank you so much. truck driver here and my saitch pain is killing me but after doing this I feel alot better. will continue to do more hope it makes thr pain go away forever
My worst is sleeping. As a child I grew up in an old house without insulation. Mom would give us a quart jar filled with hot water to take to bed with us. I would sleep on my side curled up in a ball around that jar. In the morning the jar was really cold as Jack Frost painted beautiful designs on our windows. And even now I find myself especially in winter or in a stressful situation curling up in the ball to go to sleep. I need to make a couple pillows and put them under my knees and try to learn to sleep that way
My situation is super weird. When I sit with good posture (straight back), the pain intensify. But when I sit with my lower back rounded and slouched down, the pain disappear completely😅
I have mild sciatica due to over extending a yoga pose. This information is the most healing I have found anywhere. It’s useful and genuine because it is about proper health - not personal gain. I’m impressed!
Thanks! Dealing with my 1st ever bulge in L3-L4 and deteriorating L5-S1. I love to stretch and I’ve been doing the wrong stretches for years. Sitting doesn’t help at work either. But your video is very knowledgeable and I needed to hear this. Thanks!!
The stretches depend on how your disc is bulging. There are other equally qualified people on UA-cam telling you NOT to do the cobra and to do some of the other things this video recommends. I think the child's pose takes pressure off lower back and creates space, personally it helps me a lot. The cobra doesn't hurt me either but I feel like it's putting a lot of pressure on my spine so I'm not doing it. So much varying advice you have to listen to your body 👍
@@pianissimo369 great comment! I was thinking the same thing too. Some PT's say DO NOT do the child's pose like this one, others say the child pose is a game changer. I just bought an inversion table a week ago after hearing many rave reviews about them, but after a week I really haven't noticed any relief. Like you say I guess it varies from person to person. I just wonder how long I should go before I stop if I'm not getting any results.
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I have a painful herniated disc, and extreme shoulder pain. I am 70 years old, and I just subscribed to your channel. What sold me first were the sleep positions! I tried the pillows under my knees and the side sleeping, keeping the spine straight. Those 2 changes brought instant relief and comfort! I'm in physical therapy for lower back and shoulder. That ends in 2 weeks. After that, I will begin your exercises for herniated disc and painful shoulder. I do have bursitis and have been breaking up some "freezing" in my shoulder. Thank you! Jan 💜
I have been doing child’s pose, Russian twists, and sitting while touching my toes for several years now but with my pain, guess I should avoid for now. Thanks Jared! I am a side sleeper and do use a small pillow but I wake up in that fetal position sometimes.. It isn’t too painful and your many videos have already helped me so much!
Hi Kathy! Each of these things aren't inherently bad individually, but if you do have a disc bulge and perform them over time then yes - that can be very detrimental! There are ways to do similar stretches and strengthening exercises without aggravating your back. Hope this helps you!
Hi thank you for your videos 5 years ago I messed up my lower back deadlifting. Recently the pain came back in my lower left side. My pain does not radiate I have a driving job. It's been 2 weeks it still hurts. I've been doing stretches as shown. I have to drive for work. Will this subside u think?
I did a forward stretch today and felt some pop in my lower back maybe some bone went out of place and it hurt so much. Hopefully through this valuable information I will be able to reset and heal my lower back ♥️
Thank you!! I don’t have a bulging disc but I do have nerve pain in my thoracic spine between my shoulder blades and sitting definitely hurts me! And now I am realizing I do a lot of no no stretches and sleep wrong too so seriously HUGE thank you. Do you have any more videos specifically for upper spine nerve pain? I’ve been having this problem for over a year now and physical therapy did not help after going for almost a year.
Hi Gabby! Thank you so much for your kind comment! I'm sorry to hear about your upper back pain. While I don't have anything specifically for nerve pain in this area (great idea for a future video!) I do have a handful of videos you may find useful. Perhaps this playlist may help: ua-cam.com/play/PLT4Yite3Tx5kpxYqnXZmNZOzTk7HUIi5u.html Good luck and thanks so much for your support!
Happy to report that the pillow between the legs method has me with way less pain right now. I usually wake up with so much pain and tightness, so this simple trick helped a lot. Thank you so much
You are amazing, as a patient I became an expert of which exercises are bad and which ones are good. And you are one of very few people out there who knows it and showing us. Physiotherapists made me do things that put more pressure on my disc and I couldn't argue with a professional that this is not the right pose.
These simple hacks helped me a lot. Usually we tend to ignore this simple things and it takes to acute pains. But thanks to you I started this and giving me so relief in my L5S1 Discbulge. 👍
just an amazing video! first of all - sleeping with the pillow between my legs in a slightly bent position helped tremendously. secondly, I find that under head pillow needs to be as thin as it can - the thicker it is the more lower spine pain it provokes. as for the gym exercises - RDLs and squats are a lower spine killer - I recently got way better until I decided to get back to the gym, did some squats and BAM - here I am - barely getting up. what really kills the lower spine are also back extensions when you are leaning towards. apparently, I was also stretching wrongly so thank you for making this video. cobras do help and I actually feel way better after them as well. This video literally changed my life (and I was soooo depressed due to this 2years long constant pain)
@@rachnavarshney1587 Thanks for asking. I am still sleeping like how I mentioned above and it really does help A LOT! What also made a huge difference in day to day life is exercising but in a strictly back safe way - learning how to breathe to expand my lateral core (side or waist belly) and how to bend properly embracing the core (utilizing lateral breathing)
btw my journey with herniated disc lasts for over a year. In that period I watched literally every PT video I could, visited every PT in person I could find, had tons of Tens, laser and all other methods of pain reliefs. And at some point it wasn't just the back but the periformis too... My method and what really made a difference is this (step 1 - lateral breathing): - positive outlook (I know it is hard - I was deeply depressed myself) - but ever since I started to realize that almost all of us have it and most of them are living through that - I realized we are not alone and it DOES get better. But we must never give up on trying/ =therapeutic massage - or similar to deep tissue massage - it DOES hurt when they do it to you. and you are a wreck in the next 5 days post massage But after that it does get significantly better. - excercizes that target core - all of its sides - front, side and BACK - meaning that back extensions on a bench in gym really helped relieve some pain. - not taking this too seriously - getting back to my old life (even though sitting is still an issue - but I am working towards expanding my capacity for it... hope this helps.
Definitely the best video I've come across; subscribed! i went to Dr. diagnosed with herniated disc and prescribed strong anti-inflammatories and rest. i work sitting on desktop and favorite gym workout is the squat and dead-lift i did all the wrong stretches exercises and sleeping positions thank you man saved my back! God bless and all the best to everyone recovering.
Hello Doc I just started having this lower back pain and runs down my leg during the last few weeks and your videos have been very helpful but my question is can this go away at some point or does it stay with you for the rest of our lives thanks a million
Just be wary fren look up slipped discs or pinched nerves. They take 1-2 years to heal, when you age it can sometimes get better but it's always good to see a doctor. Also you can look up the Mckenzie institute on back symptoms and healing.
Wow this has helped me a lot! Got a diagnosis of piriformis syndrome and did exactly high core strength training over multiple weeks without seeing an improvement. Will now follow this routine and hope for pain resolved for good! Thank you ❤
This is really helpful, I thought my bulged disc was on the mend but I’ve just had a relapse. It’s been freezing here in the UK and I’ve been curled up like a ball at nights which has obviously not helped. I will try to stretch out more. Thank you!
I have been doing various exercises over the last year and there is some improvement but it's hard to work out which exercises to do with sciatica, bulging discs plus some stenosis. One stretch isn't always good for the other problems I have. I'm going around in circles
@@butoolfatimah575 It is painful to move with most spinal problems but if you're not able to move you should get it checked. I don't know about a slipped disc but be very careful. I've realised lately that a lot of my pain is muscular so heat packs, pain meds and rest are needed before I can do anything.
Thank you for taking the time to share this! Question: 47 yrs old and dealing with possible bulging discs and lower back pain is it ok to do 30 second - 1 minute wall sits? After recovering and having no pain what is safe or recommended? I would assume definitely no heavy weight but are certain versions ok or better on the lower back than others such as a goblet squat? And what about deadlifts. Any variations ok or better after recovering from a bulging disc. Or are these two exercises and all variations to be avoided. Thank you for sharing!
Im a 62 year old woman. My sciatica has improved about 98%. I've never lifted weights ever. I wish you could do a video that shows different weight exercises (hand weights) to strengthen me and NOT get sciatica again! Your videos are great.
You don’t need weights you can do back and core exercises like bridges to single leg bridges, side planks adding more time over time. Romanian dead lifts and bird dogs after a few months you can add weights because you will master most of them
@@hosnakawusi2165I cured mines through exercises it went from horrible pain laying in bed on my back till being able to deadlift and squat and never having those pains
Thank you! Your videos are some of the clearest, most concise and useful ones I've ever found on any topic on UA-cam. You demonstrate clearly, give alternatives and get to the point without a lot of time-wasting chit-chat.
Great video I have a few questions: 1. Is sleeping in the recovery position ok? I’ve noticed that my back doesn’t hurt when I do this. Should I still avoid? 2. Are planks ok? 3. Are pushups ok? 4. Any safe cardio exercises? I’m trying to not get fat while I recover..
Very helpful video. Thanks. I am currently 4 - 5 weeks into herniated disk rehab. I have set myself back recently when, after feeling better and loosing some sciatic pain, I become complacent with too much casual sitting. It made things flare up and has been a frustrating set back. Trying to now be mindful to get up regularly.
Hi Doc, for me the side sleep is what's doing me in. Going to try sleeping on my back w/ pillow under the knees. Also going to try the cobras. Thank you for putting these vids out! 🙏👌✌
This is a great video. I have had lower back pain for more than 20 years caused by pain the sciatic nerve from a herniated disc. The exercise advise was a great reminder and also I have to say that the sleeping advise has become absolutely essential in my life. Sleeping with something under your knees or between your legs if laying on the side make all the difference. I would also recommend sleeping on a very firm mattress. A soft mattress can KILL your back. Another method I use to provide relief and stretch is a foam roller, but again it must be super firm. A foam roller is an absolute life saver as a way to avoid back pain from going viral and as relief if it does start to act up - try it.
Dr Jarrad, Thank you for creating this UA-cam channel and informing us of better ways to deal with our spinal issues. Back in June, I was hitting a heavy bag much too much for being out of shape and 65 years old. After trying PT for a few months, I then insisted on getting an MRI, which wound up showing a herniated disk. I’ve had very bad lower back pain and I'm going shortly for my 2nd procedure of a steroid injection on both sides. The first injection, which was done about 6 weeks ago helped by bringing the pain level down from a 9 to a 3. I work from home and sit in a chair for most of the day in the proper position that you have recommended, with a rolled-up small towel which has helped a lot! I will start using an alarm every hour to stand for a few minutes, as you recommended. My two questions are this: 1. I've known for quite some time that my sitting in the recliner makes my problem worse but I still continue to do it because at the end of the day I’m not in any pain while in the recliner. - Do you have any advice for a way to sit when I am not working at my desk and watching TV before bedtime? Should I just get into bed instead of the recliner at 8:00pm? 2. I just ordered a doorway bar so I can start hanging in the way you recommend. - What do you think of the Teeter Hang-up for inversion to 4:00? I have started doing your recommended exercises and stopped doing ones that could be aggravating the problem. I’ve already noticed an improvement! Thank you very much! All my best Dan
@daniel woldin i also have herniated discs, arthritis in my spine. I saw u did pain injections 9-3 pain level. Same for me. I ended up having emergency discectomy laminectomy surgery in july. No more pain but deal with sciatica nerve issues. Decompressing my spine is my best relief. I sit alot for work so mini breaks, stretching throughput the day are key. Did u start using the conversion? If so how much has it helped? I am considering
OMG, this is helpful. I've never heard what NOT to do and why. I have been sleeping with knees up. The pain in the morning is the worst all day. AND one of my stretches is inflaming the problem as I bring knees to chest and hold it. It feels relaxing. Thank you. I will be watching more videos.
1. Avoid: Long periods of sitting Do: -regular standing breaks (every hr, 5mins) -towel for c shape position 2. Avoid: Stretching of the hamstring or psoas muscle Do: cobra pose (if not painful) 3. Avoid: Wrong core exercises, barbell squat, deadlift, bent over row Do: -bridges -decompression (deadhang) 4. Avoid: Sleep in fetal position with tucked knees Do: -sleep on your back with a pillow under the knees
For this below Findings from MRI what exercises and remedies to be taken:please advise Disc dehydration at L3-L4 and L4-L5: This indicates that the intervertebral discs between L3-L4 and L4-L5 have lost water content, which is a sign of degeneration or aging of the discs. It is a common condition in older individuals or those with overuse of the spine. Mild facet arthrosis and ligamentum flavum hypertrophy: Facet arthrosis refers to wear and tear of the facet joints that connect the vertebrae. This can lead to pain and reduced mobility. Ligamentum flavum hypertrophy means thickening of the ligamentum flavum, a structure that helps stabilize the spine. Thickening of this ligament can contribute to the narrowing of the spinal canal (stenosis). Annular tear at L4-L5 left foraminal: There is a tear in the annulus fibrosus (the outer part of the intervertebral disc) at L4-L5 on the left side, affecting the foraminal area (the opening through which nerve roots pass). This can cause nerve pain. Lateral recess stenosis at L5 left nerve root: There is narrowing (stenosis) in the lateral recess (the space next to the spinal canal), which is compressing the L5 nerve root on the left side. This can lead to pain, numbness, or weakness in the legs. No significant spinal canal stenosis: There is no significant narrowing of the central spinal canal, meaning the spinal cord itself is not being compressed in a way that would affect the nerve roots. Foraminal disc bulging at L3-L4 right in contact with the L3 right nerve root: There is a bulging disc on the right side between L3 and L4 that is in contact with the L3 nerve root on the right. This can also cause nerve symptoms like pain or numbness on the right side. No spondylolysis or spondylolisthesis: This indicates that there are no fractures in the pars interarticularis (spondylolysis) or any displacement of one vertebra over another (spondylolisthesis). Normal conus medullaris: The conus medullaris (the tapered end of the spinal cord) appears normal, meaning there are no signs of abnormalities in this area. Conclusion: The key findings are: Lateral recess stenosis at the L5 left nerve root: There is pressure on the L5 nerve root on the left side, which may cause pain or other neurological symptoms in the leg. Foraminal disc bulging at L3-L4 right in contact with the L3 right nerve root: There is a bulging disc on the right side affecting the L3 nerve root, which may lead to symptoms in the right side.
Great advice Doc! L5-S1 issue going on day 5 but spine is straightening up and feeling better. Hopefully can golf in 2 more days. I go through this once a year but it always heal after 1-2 weeks . Had this problem for about 13 years.
If it’s happening every year you are ignoring the warning signals your body is communicating to you. There is no reason to accept yearly acute pain as “normal”. You should change something friend.
Dr. Jared, very informative. I have lower back discomfort, though not sciatica (yet). Diagnosed as degenerative L4, 5 with age (70). I go to the gym 4 days a week on a split routine. I avoid squats and DL's, and instead do a seated leg press, though pinning the lower back to the seat to avoid rounding it there. I now do seated overhead DB presses (neutral grip, elbows forward). I do assisted pull ups and chin ups. I hang as you did, though for good shoulder health (Dr. Kirsch). What specifically should I be avoiding in the gym to avert exacerbating my lower back discomfort? Maybe you have a video already or could do one. Thanks. Your work is immensely helpful. Wish you were located nearby.
Sounds like you're on the right track, Thomas! Stenosis actually behaves a lot different than bulged disc problems... it typically responds better to flexion-based activities (the opposite of what I'm showing in this video!). Perhaps this will help you: ua-cam.com/video/Fv3lKPAy53c/v-deo.html Oh and I just thought of another one: ua-cam.com/video/bgY7uWPOlRA/v-deo.html Good luck!
Thank you much for your videos to help disc bulge pain. It helped relieve my pain which came on suddenly after sitting at my computer and allowed me to get to my hair appointment 😊 very grateful ❤
Absolutely on point with all of these. I suspected and predicted everything you were gonna recommend simply from the daily pain Ive gathered over the years. And yet I never realized what I’m doing wrong. You sir are a legend
Very helpful advice here. Sleeping and sitting worsen pain as does bending over to pick stuff up from floor. Perhaps advice on how to bend and lift please. Healing and wellness to all those going through this.
Woke up in excruciating pain today in my second week of sciatica following a back tweak from squatting. Have been doing recommended stretches from my osteo and from the doctors, but pain is still getting worse. Jumped in the bath and searched for more videos and found this one… holy shit, finally managed to make the pain travel back up my leg and my buttock and into my back again using cobra stretches. Gave about 5/10 mins total pain relief on first go, think I’m gonna spend all day on my yoga repeating them! Also, hanging from a pull-up bar as suggested in your other video works a treat as well!
Thank you so much for all your tips and videos. I have a bulged disc that is slightly touching the nerve, i managed to take care of it through physio and massages, but as soon as i move too much or bend down and up without even lifting heavy things, the pain comes back.
The dead-hang has been the worst for my back. I've tried it several times over the years, as suggested by different therapists. Every single time i hang and relax my core, it feels like my pelvis is losing connection to my spine, resulting in excruciating pain that stays for days.
Most people don’t do it with proper form and keep their heads up. Your pelvis is supposed to stretch out from your torso I feel that every time I do dead hangs. When you go up to hang lift your head up while keep your shoulders relaxed then tilt forward and touch your chin to your chest while breathing in deep through your nose. It’ll decompress your entire spine.
My physiotherapist had me doing all these forward flexion and hamstring stretches for weeks and my back progressively got worse. Im now just really hoping the tips in this video help me.
This is great stuff, Jared. I've had problems with this since I lifted a combo bass amplifier incorrectly back in the early 90s. Definitely compressed a disc and it has "popped out" 4 or 5 times since, leaving me nearly incapacitated each time. I've learned how to 'treat' it when this happens - a combination of Cobra pose, Tylenol/Ibuprofen, TENS and heat/cold. The trigger is almost always a result of reaching forward, bending and lifting something without remembering to steady with one hand or bend closer to the ground and lift with back straight. That's my biggest DON'T. Two things have kept me virtually pain-free otherwise: (1) a Workrite Ergonomic sit-to-stand (motorized) desk; and (2) The Five Tibetans - one can search these on UA-cam and find plenty of examples.
Brilliant, thank you. My backpain has gotten worse in the past year because of long commuting and sitting, I need to be more conscious of bad habits and this definitely helps.
My chiropractor told me to ice it, never use heat. He knew the second I laid on his table that I used heat. He said the heat draws fluid and it is harder for him to work on me. Always use ice!
While standing, put your hands just above your butt and lean back as far as you can then slowly come forward again, repeat 10 tomes. Do that every hour if you can, should only take a couple of minutes. Google 'Mckenzie method' treat your own back. It's a book by Robin Mckenzie. Worked great for me!
This helps alot! I never realized I was making it worse with the WRONG stretches. Now I realize around the time I felt it getting worse I started doing the child pose quite frequently. I'll stop doing it and replace with one of the recommendations and see what happens. I have to get out of that whole "fetal position" mindset on stretching. Thank you!
This post should say how soon after injury you can do these exercises. I did these exercises just 4 days after injury, and now I am in severe pain. Severe! I was able to walk and move up and down my stairs before these exercises, and now I can barely move. Be careful if you just recently herniated a disc. These exercises increased my pain and stiffness, and my mobility deteriorated over several days.
I really don't know how much worse my disc bulge could have been by now. I wonder my physio never said i could do a lot myself at home to relieve the pain until I luckily watched your video. Thank you so much
I have been dealing with a huniated disc in my L5 for almost 20 years now. Keep up on your exercises and keep in mind the things he said here, and it does get better.good luck friend!!
Absolutely. I'm in school (college) and my classes are long. I do have a pillow, but after about 20 mins, it starts getting uncomfortable. So my professors will allow me to stand and walk around if I need to, but then sciatica kicks in and my legs start going numb.
Thank your for the video! Nobody pays much attention to creating a video for us that had the bulge so cheers to you. I always wanted to find out what were the exercises that we should NOT do in the gym and here everything is correct. I would also add the prone leg curl where you lay on your stomach - this is also a nasty one. For me the worse is sitting in an office. Was three weeks on vacation, was active (eating ;) and swimming - did not feel a thing. Came to the office, and although I have a height-adjustable table felt the pain right away. I guess back to core strengthening!
You're very welcome, Atomski Deltski, and I hope this helps you! I don't have an "avoid this at the gym" video, but it's a great idea for a future project! I'll see what I can do! Hope you feel better soon; thanks for commenting and your support!
@@butoolfatimah575 Hi, I could not do a standing calf raise right foot, if that is what you mean. I mean I could see that somebody could not move both legs if the nerve was really irritated to much but that means that that person needs to go to the ER ASAP!
@@Atomicdelta765my father wasn't able to turn n sleep. So for the whole night he slept in a straight posture....but after one day of medication he can turn around n sit as well for like 3-4 mins...but he still can't get up n go to washroom...the doctor said to have patience, also said that it will take few days to get well! For now he is advised not to do any kind of exercises.THE PAIN IS STILL WORSE...BUT 4-5% BETTER THAN YESTERDAY'S PAIN....he 1st time had slipped disc this June then it took him a month to recover....so yesterday he jumped from stairs cuz he just forgot about his back problem then after few hours he was in intense pain.
Omg was having pain on one side of my lower back that was radiating into my hip the pain has kept me up for the last 2 night done these exercises and felt wonderful…..Thank you I am a fan for life
Hello, doctor! Thank you for this amazing video!! Question: Considering that I am dealing with sciatic pain (not very painful but enough to feel it when I do the wrong exercises), would I still be able to be an aerobic fitness instructor? I would love to hear your opinion on this. I am truly passionate about this and it would be a huge dissapointement for me to hear that I won't be able to practice it. I think if I would learn to do the exercies in the right way, there is a chance for me. MANY THANKS AND KEEP UP THE GREAT WORK!! I just subscribed to your channel. xx
The crazy thing is… hamstring stretches and child’s pose stretches alleviate my pain so I thought I was doing the right thing 🤦🏾♂️ appreciate this content for sure
My main culprit is definitely the sitting and sleeping. 🙈 I realized the sitting posture on my own and have been trying to get up and take breaks, and also stretch in the cobra pose a couple times a day. I sleep with a pillow between my legs but I do curl up unfortunately. And I usually wake up sore. 😔 I'll have to fix that...
@@shivet4939 I am going to try his recommendations in the video. Hopefully it helps! I have noticed when I do sleep on my back it isn't as bad, but I have a difficult time falling asleep that way.
Thank you 🙏🏽 so much! My back pain is on a thousand and one so I’m going to do some of your exercises from your other vids n change my sleep position! I appreciate you 👏🏽👏🏽👍🏽👍🏽
@@toneandtighten Gm… sleeping with the pillow between my legs and 2 Tylenol PMs and this morning my pain is gone so far 👏🏽👏🏽👏🏽🙏🏽🙏🏽 Thanks! I’ll definitely be doing some soft stretches today as well…so thankful
L4 L5 S1 and osteopenia for 10 years sciatica killed me. The only answer was yoga and weight loss. This is a lifetime journey. 1 day off from stretching sets you back a week. No days off.
I do have a bulging disk in lower back with sciatica pain. My question is: when I am doing the plank is it okay to go back and forth on my elbows and hands. Your videos have been tremendously helpful.
Wowza Dr. Jerod is articulate, informative and to the pont. This was fantastic information presented professionally. I've had a buldging 4th & 5th for 49 yrs. and have been doing the wrong exercizes (childs pose, sitting straight legs bnding forward, squatting and leaning forward...) thinking I needed to stretch the muscles in spasm that were causng so much pain. I'm appreciating this information. Thank you so much for this !!!
I'm currently doing physical therapy. This is a great video. I bought a 6-in round lumbar pillow and lying on my back with it under my lower back has been very helpful as well.
Great advice. These are all things that I will try. I also watched your other video on stretching the spine. I have been in pretty severe pain for several weeks. I do have bulging disc(s) that showed on an MRI that I have had done 2 years ago, I ride motorcycles and haven't had an issue for 2 years, but it hit me at the end of October. I will update this once I do the exercises and let you and other viewers know how everything works. Thank you for making these helpful videos.
Thanks for the info. I suffered severe sciatica ten years ago. I still have flare ups just like you described and have not figured out what the triggers were. So I have watched and researched this video. However, I have discovered one thing that has made a world of difference that was never mentioned: A low inflammation diet. I switched to a keto style diet one year ago due to some blood marker warning signs. And my sciatica has gotten significantly better. The flares are less frequent and the duration is much shorter!
Thanks so much for this video. Rather than just giving a few exercises to do, you helped us avoid things that are supposed to help our back, like certain yoga poses, core strengthening, even sleeping. Most PT/chiros/orthos can have tunnel vision with this stuff so I appreciate you taking a more holistic approach.
Good morning. Thanks for this video very helpful indeed I do all the precautions which you indicated. I like to sit on the floor. Can you kindly advice adequate positions where we can sit on the floor from time to time
I'm a personal trainer, unfortunately my work causes my back pain, among other things. I don't know what I have yet (waiting results from MRI) but thinking bulging disc. Sitting hurts, but standing for 1-1.5 hrs hurts too. Back pain comes on with sitting much quicker. Stretching in forward bend like you mentioned hurts and I love the cobra stretch. My back never hurts bend my back that way. I sleep on my side with knees up but my hips hurt the most. I think thats hip bursitis. When I pick something up at work no matter the weight, my back starts to ache afterwards. Thanks for your video. It clarifies a lot of things.
1. Regular Standing Breaks 5 minutes per hour
2. Cobra Pose
3. Better Core Exercises: Bridge, Bridge with Leg, Plank, Pelvic Band Bar Shuffle, Reverse Glute Bench
4. Decompression with Bar
5. Sleeping Better: Back Sleeping with Pillows under the knees or between the knees.
I've been sleeping with a pillow between my knees for months with my knees hardly bent, and
I still wake up every morning with excruciating pain in my gluts and hips (sciatica).
4 in 1 Combo Therapy 4000Hz adjustable pulse width frequency Interferential Current TENS EMS Machine for Pain Relief Muscle Training.
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@@eccrawford7759did it work? how is it now???
@@eccrawford7759 So exercise for sciatica refile it will cure soon.
Thank you for the resume haha
I was doing everything right. Feeling so much better. Got the green light from dr. Wendy to return gently to normal life and cautioned that I’m still healing my sciatica and did not want me to end up with a ruptured disc. What I did not know is that sitting and the way I slept on my side was the worst possible things. I spent all day Friday doing a paint project sitting on the ground on a cozy, coupe for my grandson. Yesterday and today I feel as if I’m almost starting over. I’m on my stomach on the floor working on your suggestions as I type! And, I’ll have pillows between my knees tonight!
Thank you for sharing your knowledge and talent.
You are welcome! I hope this helps!
I hope everyone gets their back better it’s no joke
Build Back Better. 🤦🏾♂️ I'll see myself out. 🤣
My low back pain has been the most painful thing I’ve ever experienced and I e had a lot of different things
It really is no joke! 38 years old and feel (and look) 85… hoping my doctor will prescribe cortisone injections 🙏🏻
I am 39 and have at least 2 disc's herniated in lower back for 6 years. I tried pain meds and PT about 4 different times. I received cortisone shots about 2 years ago and they worked enough that I had minimal pain in standing position, walking or occasional bending. But I can't do any exercise or even much stretching. The pool was one place I feel I can get some kind of physical activity. But I live in north so not east access all year. Try to use your time after shots to build up a core or lose a little weight it helped take some pressure off my lower spine. Lastly you DO NOT want to get into a habit of getting cortisone over and over again it's not healthy for u after many repeat shots. I'm not a doctor but look it up. Sorry for the grammar I am not a writer but good luck! I hope u find relief.
@@edwardmilano4610 Thank for the info! Luckily my walking isn't affected, so I'm able to walk uphill and shed some 10-15 lbs that way (I'm not very big)... it's a bulging disc at my L4-L5, and the start of stenosis :( So I've been upped pain medication and getting a consultation with a spine surgeon next week. I need the injection because I'm traveling to Greece for my honeymoon (I'm in Canada) and desperately need relief for the flights! The wait time for public sector is 3+ months, but luckily I can go private with my insurance. Have they given you any prognosis? Surgery?
I’ve watched literally dozens of videos on this topic, this one is the absolute best. Has Dos, Don’ts, what exercises to do and avoid, and even nailed the point about sleep position that most other videos don’t cover and I think this was my issue, rounding the back. Very informative and no filler,this guy is A+
Yo
Just wanted to ask do you feel better now ? And if you do what are the things that you did
4 in 1 Combo Therapy 4000Hz adjustable pulse width frequency Interferential Current TENS EMS Machine for Pain Relief Muscle Training.
(Model: JRW-600) China JRW Manuactuer
did it work? how is it now???
Can l take painn kollers
How is this guy not have 10 million subs? The information of the spine leading to the cause of sciatic was amazing! I could barely sit on a toilet, then I watch your videos of clamps, bridges and cobras exercises and it saved my life!!
You are too kind! I really appreciate your comment and am so glad this helped!
I have 2 disc bulges in my lower back that have been causing me so much constant pain. I literally did everything wrong I possibly could without knowing... I deadlift, barbel squat, I sit slouched gaming four hours straight, I do literally russian twists and sit ups as I was told to strengthen my core. Then. The best part. I sleep exactly how you said not to it the video, except I'm almost even more tucked. Youve just told me indirectly. I suck. And I appreciate this. Thank you.
Don’t feel bad. I’ve done some bad stuff for my back too XD. I think the worst is that I LOVE to take looooooong VERY HOT baths. And eat a lot of bad flamitory foods. I’ve been dealing with a bulged disk for over a year now and it’s only last week I’ve stopped taking the twice-weekly or more baths(let’s hope it continues).
My pain has gotten significantly better but I’m not 100% yet which sucks since my job is very physically active but what’s really helped is Physical Therapy. I stopped it cuz I thought I was good but I’m about to go back on it. If you’re in the US, I used ATI Physical Therapy. They’re nation wide BUT you can do virtual. I believe it’s $135 a month with no insurance help. A little pricy but they’re worth it.
Also drink a lot of water. I was really bad at that before my disk.
Long story short, the road to recovery is long(and expensive if you live in the US XD) and we may trip but the best thing is to keep on moving forward. 😊
Haha im 16 all sport athlete i did everything wrong to. All the wrong stretches cus i thought it was helping my mobility and everything as well as sleeping exactly how he said not to😂 and my posture was thr worst
I literally did everything he said NOT TO DO the last 2 days and am wrecked 😭
Don’t blame yourself. Some coaches get very wealthy spreading the misinformation that deadlifts and squats don’t carry high risk.
Try trap bar dead lifts instead and front squat or high rep goblet squats, machine leg presses instead
Sleeping is the worse for me. I wake up in so much pain. Not sure if I can sleep on my back, but I am going to try it! Thank you.
Did it work?
@@jenniferoliveiralopes6104 she's been sleeping for 9 months, cool huh?
Good to hear. Sleeping has been causing problems. I've been a side sleeper for 50 yrs😢
I sleep on my side because if I sleep on my back most likely ill go into sleep paralysis
@maaaaaaaattttttt
me to, I called out to Jesus and he pulled me out of it by the nape of my shirt
Sitting causes the WORST pain with my herniated disc. Thanks for this video. I'm excited to practice these stretches and exercises to strengthen my body while dealing with sciatica pain.
I hope they help!
@@toneandtighten please help me in navel displacment from last 2 year feeling very tight on thighs and also severe calf nerve pain.... Plzzzzz
Yep same here mate... Sitting down then try n get up... Just can't for a bit... Back pain isn't a joke.. People who never had it don't understand.....
@@johnwatts9932you’re right. Before I had it, I always thought of back pain as an inconvenience. I always thought “yeah, I’d rather not ever have it, but it’s not the worst thing in the world.”
And yeah, it’s not the worst thing, but I admit you just don’t understand it until you get it yourself. It’s so frustrating to deal with back pain, especially at a young age.
Have sudden onset of bulging disc - manifested while loading the dishwasher, dropped me to my knees! These exercises have helped me tremendously! I use my dining room table, by laying across it, grabbing on the opposite side and letting my legs dangle. Fits my body size perfectly. My biggest culprit has been my computer chair - horrible for posture! I have gotten so much from your videos and I thank you for posting them!
My pleasure!
You should be really proud of yourself. The number of people you must have benefitted over the years with this video, with your other videos. Simply thank you!
Thank you so much! I appreciate your support!
Fantastic video mate, i fixed my bulging disk pain doing cobras 5 times a day for ten second holds. Im still not squating or dead lifting but i can run now
Seriously???
What's update now?
🙏
I’ve had back bulges for years now and I know stretching helps then I get lazy and stop. Did the cobra stretches really take it away?
I re tweaked it since and have been working through many different stretches
Recently had a cortisone shot to speed up recovery .
I just want to say that I've been dealing with a bulge disc and sciatic pain for about 6 months. I watched this video and did your Cobra pose stretch for my lower back. As soon as I did that I felt immediate relief. Thank you so much for all your useful information and all your videos.
That’s incredible! So glad it helped!
You nailed it, my sciatic pain is almost always caused by long car rides or treating myself to sleeping in one day...
I just want to thank you and everyone else for these videos . Back pain is so debilitating. I’m on vacation overseas and feel like my vaca is ruined and I’m bringing my family down by needed rest and not able to do anything . This is helping
You are welcome! I am so glad this is helping and thanks for sharing!
Love this video, thanks! As someone who loves to deadlift and squat, I would love to see some recommendations on how and when to slowly work those movements back into my routine.
Motor Coach Operator here for over 10 years. This is no joke. Im only 33, and I already have buldge disc issues. This video helps a lot
9-6 on a chair everyday kind of a worker here. My back was killing me until I got myself an orthopedic chair pillow for back and bottom. That saved my life. Great points made in this video
thank you so much. truck driver here and my saitch pain is killing me but after doing this I feel alot better. will continue to do more hope it makes thr pain go away forever
Did it get better?
Thanks!
No problem! I appreciate your generosity and kindness and am always happy to help!
My worst is sleeping. As a child I grew up in an old house without insulation. Mom would give us a quart jar filled with hot water to take to bed with us. I would sleep on my side curled up in a ball around that jar. In the morning the jar was really cold as Jack Frost painted beautiful designs on our windows. And even now I find myself especially in winter or in a stressful situation curling up in the ball to go to sleep. I need to make a couple pillows and put them under my knees and try to learn to sleep that way
you’re living proof to never give up. things will get better 😊
My God. 😮
Thanks!
No problem!
My situation is super weird. When I sit with good posture (straight back), the pain intensify. But when I sit with my lower back rounded and slouched down, the pain disappear completely😅
Same can anyone tell reason?
Same. I've just done a ct scan and I've got a straight section in my spine and then excessive curve at the bottom. Years of bad posture
me too!
Yup, me too,
Sounds like lumbar canal stenosis. (Narrowing)
I have mild sciatica due to over extending a yoga pose. This information is the most healing I have found anywhere. It’s useful and genuine because it is about proper health - not personal gain. I’m impressed!
Thank you so much!
Thanks! Dealing with my 1st ever bulge in L3-L4 and deteriorating L5-S1. I love to stretch and I’ve been doing the wrong stretches for years. Sitting doesn’t help at work either. But your video is very knowledgeable and I needed to hear this. Thanks!!
The stretches depend on how your disc is bulging. There are other equally qualified people on UA-cam telling you NOT to do the cobra and to do some of the other things this video recommends.
I think the child's pose takes pressure off lower back and creates space, personally it helps me a lot.
The cobra doesn't hurt me either but I feel like it's putting a lot of pressure on my spine so I'm not doing it.
So much varying advice you have to listen to your body 👍
@@pianissimo369 great comment! I was thinking the same thing too. Some PT's say DO NOT
do the child's pose like this one, others say the child pose is a game changer. I just bought an
inversion table a week ago after hearing many rave reviews about them, but after a week I
really haven't noticed any relief. Like you say I guess it varies from person to person. I just
wonder how long I should go before I stop if I'm not getting any results.
4 in 1 Combo Therapy 4000Hz adjustable pulse width frequency Interferential Current TENS EMS Machine for Pain Relief Muscle Training.
(Model: JRW-600) China JRW Manuactuer
I have a painful herniated disc, and extreme shoulder pain. I am 70 years old, and I just subscribed to your channel.
What sold me first were the sleep positions! I tried the pillows under my knees and the side sleeping, keeping the spine straight. Those 2 changes brought instant relief and comfort!
I'm in physical therapy for lower back and shoulder. That ends in 2 weeks. After that, I will begin your exercises for herniated disc and painful shoulder. I do have bursitis and have been breaking up some "freezing" in my shoulder.
Thank you!
Jan 💜
Thanks for sharing!
did it work? how is it now???
@@rachnavarshney1587
The pillows still work. My body felt better with physical therapy, but I didn't follow up the exercises at home. Bad move!
I have been doing child’s pose, Russian twists, and sitting while touching my toes for several years now but with my pain, guess I should avoid for now. Thanks Jared! I am a side sleeper and do use a small pillow but I wake up in that fetal position sometimes.. It isn’t too painful and your many videos have already helped me so much!
Hi Kathy! Each of these things aren't inherently bad individually, but if you do have a disc bulge and perform them over time then yes - that can be very detrimental! There are ways to do similar stretches and strengthening exercises without aggravating your back. Hope this helps you!
@@toneandtighten I don’t have a bulged disc but should avoid some bending because of a little sciatica, thank you!
Hi thank you for your videos 5 years ago I messed up my lower back deadlifting. Recently the pain came back in my lower left side. My pain does not radiate I have a driving job. It's been 2 weeks it still hurts. I've been doing stretches as shown. I have to drive for work. Will this subside u think?
@@Jay-is6mc did it end up getting better for you?
@LUKEMAC514 it flares up still. I had it better I thought but it always comes back
I did a forward stretch today and felt some pop in my lower back maybe some bone went out of place and it hurt so much. Hopefully through this valuable information I will be able to reset and heal my lower back ♥️
Thank you!! I don’t have a bulging disc but I do have nerve pain in my thoracic spine between my shoulder blades and sitting definitely hurts me! And now I am realizing I do a lot of no no stretches and sleep wrong too so seriously HUGE thank you. Do you have any more videos specifically for upper spine nerve pain? I’ve been having this problem for over a year now and physical therapy did not help after going for almost a year.
Hi Gabby! Thank you so much for your kind comment! I'm sorry to hear about your upper back pain. While I don't have anything specifically for nerve pain in this area (great idea for a future video!) I do have a handful of videos you may find useful. Perhaps this playlist may help: ua-cam.com/play/PLT4Yite3Tx5kpxYqnXZmNZOzTk7HUIi5u.html Good luck and thanks so much for your support!
Happy to report that the pillow between the legs method has me with way less pain right now. I usually wake up with so much pain and tightness, so this simple trick helped a lot. Thank you so much
You are amazing, as a patient I became an expert of which exercises are bad and which ones are good. And you are one of very few people out there who knows it and showing us. Physiotherapists made me do things that put more pressure on my disc and I couldn't argue with a professional that this is not the right pose.
I appreciate your comment so much!
These simple hacks helped me a lot. Usually we tend to ignore this simple things and it takes to acute pains. But thanks to you I started this and giving me so relief in my L5S1 Discbulge. 👍
just an amazing video!
first of all - sleeping with the pillow between my legs in a slightly bent position helped tremendously. secondly, I find that under head pillow needs to be as thin as it can - the thicker it is the more lower spine pain it provokes.
as for the gym exercises - RDLs and squats are a lower spine killer - I recently got way better until I decided to get back to the gym, did some squats and BAM - here I am - barely getting up.
what really kills the lower spine are also back extensions when you are leaning towards.
apparently, I was also stretching wrongly so thank you for making this video. cobras do help and I actually feel way better after them as well.
This video literally changed my life (and I was soooo depressed due to this 2years long constant pain)
did it work? how is it now???
@@rachnavarshney1587 Thanks for asking. I am still sleeping like how I mentioned above and it really does help A LOT! What also made a huge difference in day to day life is exercising but in a strictly back safe way - learning how to breathe to expand my lateral core (side or waist belly) and how to bend properly embracing the core (utilizing lateral breathing)
btw my journey with herniated disc lasts for over a year. In that period I watched literally every PT video I could, visited every PT in person I could find, had tons of Tens, laser and all other methods of pain reliefs. And at some point it wasn't just the back but the periformis too...
My method and what really made a difference is this (step 1 - lateral breathing):
- positive outlook (I know it is hard - I was deeply depressed myself) - but ever since I started to realize that almost all of us have it and most of them are living through that - I realized we are not alone and it DOES get better. But we must never give up on trying/
=therapeutic massage - or similar to deep tissue massage - it DOES hurt when they do it to you. and you are a wreck in the next 5 days post massage But after that it does get significantly better.
- excercizes that target core - all of its sides - front, side and BACK - meaning that back extensions on a bench in gym really helped relieve some pain.
- not taking this too seriously - getting back to my old life (even though sitting is still an issue - but I am working towards expanding my capacity for it...
hope this helps.
Definitely the best video I've come across; subscribed!
i went to Dr. diagnosed with herniated disc and prescribed strong anti-inflammatories and rest.
i work sitting on desktop and favorite gym workout is the squat and dead-lift i did all the wrong stretches exercises and sleeping positions
thank you man saved my back! God bless and all the best to everyone recovering.
Glad it was helpful!
Advice begins at 1:30.
This video makes a lot of sense. It's now easy to determine what kind of exercise or sleeping position one should indulge in or avoid. Thank you.
Hello Doc I just started having this lower back pain and runs down my leg during the last few weeks and your videos have been very helpful but my question is can this go away at some point or does it stay with you for the rest of our lives thanks a million
Just be wary fren look up slipped discs or pinched nerves. They take 1-2 years to heal, when you age it can sometimes get better but it's always good to see a doctor. Also you can look up the Mckenzie institute on back symptoms and healing.
did it work? how is it now???
How is it going for you now??
Wow this has helped me a lot! Got a diagnosis of piriformis syndrome and did exactly high core strength training over multiple weeks without seeing an improvement. Will now follow this routine and hope for pain resolved for good! Thank you ❤
You are welcome! So happy to help!
This is really helpful, I thought my bulged disc was on the mend but I’ve just had a relapse. It’s been freezing here in the UK and I’ve been curled up like a ball at nights which has obviously not helped. I will try to stretch out more. Thank you!
Best of luck in your recovery, Tessa!
Is it normal to not be able to even move with a slipped disc......plz tell me
first video I've seen with real material and no need to x1.5 the playback. good stream and many thanks for the info.
I have been doing various exercises over the last year and there is some improvement but it's hard to work out which exercises to do with sciatica, bulging discs plus some stenosis. One stretch isn't always good for the other problems I have. I'm going around in circles
Is it normal to not be able to even move with a slipped disc......plz tell me
@@butoolfatimah575 It is painful to move with most spinal problems but if you're not able to move you should get it checked. I don't know about a slipped disc but be very careful.
I've realised lately that a lot of my pain is muscular so heat packs, pain meds and rest are needed before I can do anything.
I did just a few minutes of the sciatica stretches and honestly felt a big difference...I now know what not to do too. So happy I found you!
Oh wonderful!
Not me watching this video sitting in the C shaped posture
I love this! I've been dealing with sciatica for about 6 weeks. These videos and directions have brought some major relief!!
At 9:51 sleep position, do you recommend to sleep without pillow on the head?
Below
Thank you for taking the time to share this! Question: 47 yrs old and dealing with possible bulging discs and lower back pain is it ok to do 30 second - 1 minute wall sits? After recovering and having no pain what is safe or recommended? I would assume definitely no heavy weight but are certain versions ok or better on the lower back than others such as a goblet squat? And what about deadlifts. Any variations ok or better after recovering from a bulging disc. Or are these two exercises and all variations to be avoided.
Thank you for sharing!
Im a 62 year old woman. My sciatica has improved about 98%. I've never lifted weights ever. I wish you could do a video that shows different weight exercises (hand weights) to strengthen me and NOT get sciatica again! Your videos are great.
How did it improve? Thank you
You don’t need weights you can do back and core exercises like bridges to single leg bridges, side planks adding more time over time. Romanian dead lifts and bird dogs after a few months you can add weights because you will master most of them
@@hosnakawusi2165I cured mines through exercises it went from horrible pain laying in bed on my back till being able to deadlift and squat and never having those pains
Thank you! Your videos are some of the clearest, most concise and useful ones I've ever found on any topic on UA-cam. You demonstrate clearly, give alternatives and get to the point without a lot of time-wasting chit-chat.
I appreciate that, thank you!
Great video I have a few questions:
1. Is sleeping in the recovery position ok? I’ve noticed that my back doesn’t hurt when I do this. Should I still avoid?
2. Are planks ok?
3. Are pushups ok?
4. Any safe cardio exercises? I’m trying to not get fat while I recover..
Does a bear 💩 in the woods?
I have the same questions
Very helpful video. Thanks.
I am currently 4 - 5 weeks into herniated disk rehab. I have set myself back recently when, after feeling better and loosing some sciatic pain, I become complacent with too much casual sitting. It made things flare up and has been a frustrating set back. Trying to now be mindful to get up regularly.
Hi Doc, for me the side sleep is what's doing me in. Going to try sleeping on my back w/ pillow under the knees. Also going to try the cobras. Thank you for putting these vids out! 🙏👌✌
You are welcome, Sal! I hope it helps!
i thank God, i found this video, seriously it helped to reduce my lower back pain. super grateful ! thanks doc
You are welcome!
Thanks. Am one of disc bulging. Worse still i feel pain right from foot on right side of the leg and to the hip i can't bend what can I do?
Did you figure out how to help with the pain down your right leg,hip and foot? Im currently dealing with similar pain @sarah Nambuya
This is a great video. I have had lower back pain for more than 20 years caused by pain the sciatic nerve from a herniated disc. The exercise advise was a great reminder and also I have to say that the sleeping advise has become absolutely essential in my life. Sleeping with something under your knees or between your legs if laying on the side make all the difference. I would also recommend sleeping on a very firm mattress. A soft mattress can KILL your back. Another method I use to provide relief and stretch is a foam roller, but again it must be super firm. A foam roller is an absolute life saver as a way to avoid back pain from going viral and as relief if it does start to act up - try it.
Thanks for sharing!
Dr Jarrad,
Thank you for creating this UA-cam channel and informing us of better ways to deal with our spinal issues.
Back in June, I was hitting a heavy bag much too much for being out of shape and 65 years old. After trying PT for a few months, I then insisted on getting an MRI, which wound up showing a herniated disk. I’ve had very bad lower back pain and I'm going shortly for my 2nd procedure of a steroid injection on both sides. The first injection, which was done about 6 weeks ago helped by bringing the pain level down from a 9 to a 3.
I work from home and sit in a chair for most of the day in the proper position that you have recommended, with a rolled-up small towel which has helped a lot! I will start using an alarm every hour to stand for a few minutes, as you recommended.
My two questions are this:
1. I've known for quite some time that my sitting in the recliner makes my problem worse but I still continue to do it because at the end of the day I’m not in any pain while in the recliner.
- Do you have any advice for a way to sit when I am not working at my desk and watching TV before bedtime? Should I just get into bed instead of the recliner at 8:00pm?
2. I just ordered a doorway bar so I can start hanging in the way you recommend.
- What do you think of the Teeter Hang-up for inversion to 4:00?
I have started doing your recommended exercises and stopped doing ones that could be aggravating the problem. I’ve already noticed an improvement!
Thank you very much!
All my best
Dan
@daniel woldin i also have herniated discs, arthritis in my spine. I saw u did pain injections 9-3 pain level. Same for me. I ended up having emergency discectomy laminectomy surgery in july. No more pain but deal with sciatica nerve issues. Decompressing my spine is my best relief. I sit alot for work so mini breaks, stretching throughput the day are key. Did u start using the conversion? If so how much has it helped? I am considering
OMG, this is helpful. I've never heard what NOT to do and why. I have been sleeping with knees up. The pain in the morning is the worst all day. AND one of my stretches is inflaming the problem as I bring knees to chest and hold it. It feels relaxing. Thank you. I will be watching more videos.
You bet! So glad this was helpful!
1. Avoid: Long periods of sitting
Do:
-regular standing breaks (every hr, 5mins)
-towel for c shape position
2. Avoid: Stretching of the hamstring or psoas muscle
Do:
cobra pose (if not painful)
3. Avoid: Wrong core exercises, barbell squat, deadlift, bent over row
Do:
-bridges
-decompression (deadhang)
4. Avoid: Sleep in fetal position with tucked knees
Do:
-sleep on your back with a pillow under the knees
For this below Findings from MRI what exercises and remedies to be taken:please advise
Disc dehydration at L3-L4 and L4-L5:
This indicates that the intervertebral discs between L3-L4 and L4-L5 have lost water content, which is a sign of degeneration or aging of the discs. It is a common condition in older individuals or those with overuse of the spine.
Mild facet arthrosis and ligamentum flavum hypertrophy:
Facet arthrosis refers to wear and tear of the facet joints that connect the vertebrae. This can lead to pain and reduced mobility.
Ligamentum flavum hypertrophy means thickening of the ligamentum flavum, a structure that helps stabilize the spine. Thickening of this ligament can contribute to the narrowing of the spinal canal (stenosis).
Annular tear at L4-L5 left foraminal:
There is a tear in the annulus fibrosus (the outer part of the intervertebral disc) at L4-L5 on the left side, affecting the foraminal area (the opening through which nerve roots pass). This can cause nerve pain.
Lateral recess stenosis at L5 left nerve root:
There is narrowing (stenosis) in the lateral recess (the space next to the spinal canal), which is compressing the L5 nerve root on the left side. This can lead to pain, numbness, or weakness in the legs.
No significant spinal canal stenosis:
There is no significant narrowing of the central spinal canal, meaning the spinal cord itself is not being compressed in a way that would affect the nerve roots.
Foraminal disc bulging at L3-L4 right in contact with the L3 right nerve root:
There is a bulging disc on the right side between L3 and L4 that is in contact with the L3 nerve root on the right. This can also cause nerve symptoms like pain or numbness on the right side.
No spondylolysis or spondylolisthesis:
This indicates that there are no fractures in the pars interarticularis (spondylolysis) or any displacement of one vertebra over another (spondylolisthesis).
Normal conus medullaris:
The conus medullaris (the tapered end of the spinal cord) appears normal, meaning there are no signs of abnormalities in this area.
Conclusion:
The key findings are:
Lateral recess stenosis at the L5 left nerve root: There is pressure on the L5 nerve root on the left side, which may cause pain or other neurological symptoms in the leg.
Foraminal disc bulging at L3-L4 right in contact with the L3 right nerve root: There is a bulging disc on the right side affecting the L3 nerve root, which may lead to symptoms in the right side.
Great advice Doc! L5-S1 issue going on day 5 but spine is straightening up and feeling better. Hopefully can golf in 2 more days. I go through this once a year but it always heal after 1-2 weeks . Had this problem for about 13 years.
If it’s happening every year you are ignoring the warning signals your body is communicating to you. There is no reason to accept yearly acute pain as “normal”. You should change something friend.
Hey what's your age ?? And did you had an mri ??
Dr. Jared, very informative. I have lower back discomfort, though not sciatica (yet). Diagnosed as degenerative L4, 5 with age (70). I go to the gym 4 days a week on a split routine. I avoid squats and DL's, and instead do a seated leg press, though pinning the lower back to the seat to avoid rounding it there. I now do seated overhead DB presses (neutral grip, elbows forward). I do assisted pull ups and chin ups. I hang as you did, though for good shoulder health (Dr. Kirsch). What specifically should I be avoiding in the gym to avert exacerbating my lower back discomfort? Maybe you have a video already or could do one. Thanks. Your work is immensely helpful. Wish you were located nearby.
Sounds like you're on the right track, Thomas! Stenosis actually behaves a lot different than bulged disc problems... it typically responds better to flexion-based activities (the opposite of what I'm showing in this video!). Perhaps this will help you: ua-cam.com/video/Fv3lKPAy53c/v-deo.html Oh and I just thought of another one: ua-cam.com/video/bgY7uWPOlRA/v-deo.html Good luck!
Thank you, Doc. Very much appreciated.
Thank you much for your videos to help disc bulge pain. It helped relieve my pain which came on suddenly after sitting at my computer and allowed me to get to my hair appointment 😊 very grateful ❤
You're most welcome!
Absolutely on point with all of these. I suspected and predicted everything you were gonna recommend simply from the daily pain Ive gathered over the years. And yet I never realized what I’m doing wrong. You sir are a legend
I appreciate that and thanks for watching!
Why don’t you get surgery?
@@tinoheat728because it doesn't always work
Very helpful advice here. Sleeping and sitting worsen pain as does bending over to pick stuff up from floor. Perhaps advice on how to bend and lift please. Healing and wellness to all those going through this.
Woke up in excruciating pain today in my second week of sciatica following a back tweak from squatting. Have been doing recommended stretches from my osteo and from the doctors, but pain is still getting worse. Jumped in the bath and searched for more videos and found this one… holy shit, finally managed to make the pain travel back up my leg and my buttock and into my back again using cobra stretches. Gave about 5/10 mins total pain relief on first go, think I’m gonna spend all day on my yoga repeating them! Also, hanging from a pull-up bar as suggested in your other video works a treat as well!
Glad you are feeling better!
Thank you so much for all your tips and videos. I have a bulged disc that is slightly touching the nerve, i managed to take care of it through physio and massages, but as soon as i move too much or bend down and up without even lifting heavy things, the pain comes back.
Glad I could help!
The dead-hang has been the worst for my back. I've tried it several times over the years, as suggested by different therapists. Every single time i hang and relax my core, it feels like my pelvis is losing connection to my spine, resulting in excruciating pain that stays for days.
me too, dead-hang makes mine worse somehow
This. It's like being divided into 2.
Most people don’t do it with proper form and keep their heads up. Your pelvis is supposed to stretch out from your torso I feel that every time I do dead hangs. When you go up to hang lift your head up while keep your shoulders relaxed then tilt forward and touch your chin to your chest while breathing in deep through your nose. It’ll decompress your entire spine.
Stop don't do it anyrhing that makes pain worse is not helping .
Same here, my left leg felt like it wanted to fall off afterwards
This month Nov 23rd made 5 years since ive had tension, stiffness and pain right shoulder deltoid muscle. Im trying to follow your lessons
My physiotherapist had me doing all these forward flexion and hamstring stretches for weeks and my back progressively got worse. Im now just really hoping the tips in this video help me.
Me too!
Hopefully these exercises will help 🤞
Does it helped guys
Good video..first slipped disc problems ever in my life..AGONY...despite taking lots of painkillers...i'll try some of your tips!!Thanks!
Best of luck!
This is great stuff, Jared. I've had problems with this since I lifted a combo bass amplifier incorrectly back in the early 90s. Definitely compressed a disc and it has "popped out" 4 or 5 times since, leaving me nearly incapacitated each time. I've learned how to 'treat' it when this happens - a combination of Cobra pose, Tylenol/Ibuprofen, TENS and heat/cold. The trigger is almost always a result of reaching forward, bending and lifting something without remembering to steady with one hand or bend closer to the ground and lift with back straight. That's my biggest DON'T. Two things have kept me virtually pain-free otherwise: (1) a Workrite Ergonomic sit-to-stand (motorized) desk; and (2) The Five Tibetans - one can search these on UA-cam and find plenty of examples.
Thanks for sharing!
Is it normal to not be able to even move with a slipped disc......plz tell me
Brilliant, thank you. My backpain has gotten worse in the past year because of long commuting and sitting, I need to be more conscious of bad habits and this definitely helps.
Happy to help!
My chiropractor told me to ice it, never use heat. He knew the second I laid on his table that I used heat. He said the heat draws fluid and it is harder for him to work on me. Always use ice!
Thank you so much for this
This is exactly what I need to hear in terms of the do's and don'ts for my bulging disc. I like to keep moving/fit and didn't want to injure it more.
I am glad you found this informative and I hope it helps!
did it work? how is it now???
What if you stand 8 hrs a day? I feel that’s making my back worse
Was it?
My back was hurting and stiff after a long day of standing
It’s most likely your posture throughout the day
Maybe work on strengthening your core and glutes.
While standing, put your hands just above your butt and lean back as far as you can then slowly come forward again, repeat 10 tomes. Do that every hour if you can, should only take a couple of minutes. Google 'Mckenzie method' treat your own back. It's a book by Robin Mckenzie. Worked great for me!
This helps alot! I never realized I was making it worse with the WRONG stretches. Now I realize around the time I felt it getting worse I started doing the child pose quite frequently. I'll stop doing it and replace with one of the recommendations and see what happens. I have to get out of that whole "fetal position" mindset on stretching. Thank you!
You are welcome! Glad it helped!
This post should say how soon after injury you can do these exercises. I did these exercises just 4 days after injury, and now I am in severe pain. Severe! I was able to walk and move up and down my stairs before these exercises, and now I can barely move. Be careful if you just recently herniated a disc. These exercises increased my pain and stiffness, and my mobility deteriorated over several days.
Hope you're doing better now🙂
I really don't know how much worse my disc bulge could have been by now.
I wonder my physio never said i could do a lot myself at home to relieve the pain until I luckily watched your video.
Thank you so much
Sitting for over 15 minutes is terrible.
I have been dealing with a huniated disc in my L5 for almost 20 years now. Keep up on your exercises and keep in mind the things he said here, and it does get better.good luck friend!!
Same😢
Absolutely. I'm in school (college) and my classes are long. I do have a pillow, but after about 20 mins, it starts getting uncomfortable. So my professors will allow me to stand and walk around if I need to, but then sciatica kicks in and my legs start going numb.
Bruh I sit for 6 hr 😂 I have DDD
I hear ya.
Thank you for sharing this. I also got exactly almost same back exercises for my disk pain and I see the improvements and I feel much better now😇
You're so welcome!
Thank your for the video! Nobody pays much attention to creating a video for us that had the bulge so cheers to you. I always wanted to find out what were the exercises that we should NOT do in the gym and here everything is correct. I would also add the prone leg curl where you lay on your stomach - this is also a nasty one. For me the worse is sitting in an office. Was three weeks on vacation, was active (eating ;) and swimming - did not feel a thing. Came to the office, and although I have a height-adjustable table felt the pain right away. I guess back to core strengthening!
You're very welcome, Atomski Deltski, and I hope this helps you! I don't have an "avoid this at the gym" video, but it's a great idea for a future project! I'll see what I can do! Hope you feel better soon; thanks for commenting and your support!
@@toneandtighten you are welcome. BR
@@Atomicdelta765Is it normal to not be able to even move with a slipped disc......plz tell me
@@butoolfatimah575 Hi, I could not do a standing calf raise right foot, if that is what you mean. I mean I could see that somebody could not move both legs if the nerve was really irritated to much but that means that that person needs to go to the ER ASAP!
@@Atomicdelta765my father wasn't able to turn n sleep. So for the whole night he slept in a straight posture....but after one day of medication he can turn around n sit as well for like 3-4 mins...but he still can't get up n go to washroom...the doctor said to have patience, also said that it will take few days to get well! For now he is advised not to do any kind of exercises.THE PAIN IS STILL WORSE...BUT 4-5% BETTER THAN YESTERDAY'S PAIN....he 1st time had slipped disc this June then it took him a month to recover....so yesterday he jumped from stairs cuz he just forgot about his back problem then after few hours he was in intense pain.
Omg was having pain on one side of my lower back that was radiating into my hip the pain has kept me up for the last 2 night done these exercises and felt wonderful…..Thank you I am a fan for life
Wonderful news and you are so welcome!
Hello, doctor! Thank you for this amazing video!!
Question: Considering that I am dealing with sciatic pain (not very painful but enough to feel it when I do the wrong exercises), would I still be able to be an aerobic fitness instructor? I would love to hear your opinion on this. I am truly passionate about this and it would be a huge dissapointement for me to hear that I won't be able to practice it.
I think if I would learn to do the exercies in the right way, there is a chance for me.
MANY THANKS AND KEEP UP THE GREAT WORK!! I just subscribed to your channel. xx
The crazy thing is… hamstring stretches and child’s pose stretches alleviate my pain so I thought I was doing the right thing 🤦🏾♂️ appreciate this content for sure
My main culprit is definitely the sitting and sleeping. 🙈 I realized the sitting posture on my own and have been trying to get up and take breaks, and also stretch in the cobra pose a couple times a day. I sleep with a pillow between my legs but I do curl up unfortunately. And I usually wake up sore. 😔 I'll have to fix that...
Me too! On the whole waking up sore thing . Let me know when you find a solution that works😭
@@shivet4939 I am going to try his recommendations in the video. Hopefully it helps! I have noticed when I do sleep on my back it isn't as bad, but I have a difficult time falling asleep that way.
Thank you 🙏🏽 so much! My back pain is on a thousand and one so I’m going to do some of your exercises from your other vids n change my sleep position! I appreciate you 👏🏽👏🏽👍🏽👍🏽
You're so welcome! I hope you find these helpful!
@@toneandtighten Gm… sleeping with the pillow between my legs and 2 Tylenol PMs and this morning my pain is gone so far 👏🏽👏🏽👏🏽🙏🏽🙏🏽 Thanks! I’ll definitely be doing some soft stretches today as well…so thankful
L4 L5 S1 and osteopenia for 10 years sciatica killed me. The only answer was yoga and weight loss. This is a lifetime journey. 1 day off from stretching sets you back a week. No days off.
I do have a bulging disk in lower back with sciatica pain. My question is: when I am doing the plank is it okay to go back and forth on my elbows and hands. Your videos have been tremendously helpful.
Video starts at 1:30
You suck
Wowza Dr. Jerod is articulate, informative and to the pont. This was fantastic information presented professionally. I've had a buldging 4th & 5th for 49 yrs. and have been doing the wrong exercizes (childs pose, sitting straight legs bnding forward, squatting and leaning forward...) thinking I needed to stretch the muscles in spasm that were causng so much pain. I'm appreciating this information. Thank you so much for this !!!
I'm currently doing physical therapy. This is a great video. I bought a 6-in round lumbar pillow and lying on my back with it under my lower back has been very helpful as well.
Incredibly informative and helpful with such clear explanations and instructions. Thanks so much!
You bet! I hope these help!
Great advice. These are all things that I will try. I also watched your other video on stretching the spine. I have been in pretty severe pain for several weeks. I do have bulging disc(s) that showed on an MRI that I have had done 2 years ago, I ride motorcycles and haven't had an issue for 2 years, but it hit me at the end of October. I will update this once I do the exercises and let you and other viewers know how everything works. Thank you for making these helpful videos.
You are welcome! I hope you find them helpful!
Very good demonstration, patients need that. Thank you for your nice work.
Thanks for the info. I suffered severe sciatica ten years ago. I still have flare ups just like you described and have not figured out what the triggers were. So I have watched and researched this video.
However, I have discovered one thing that has made a world of difference that was never mentioned: A low inflammation diet.
I switched to a keto style diet one year ago due to some blood marker warning signs. And my sciatica has gotten significantly better. The flares are less frequent and the duration is much shorter!
Thanks for sharing!
Thanks so much for this video. Rather than just giving a few exercises to do, you helped us avoid things that are supposed to help our back, like certain yoga poses, core strengthening, even sleeping. Most PT/chiros/orthos can have tunnel vision with this stuff so I appreciate you taking a more holistic approach.
I appreciate your kind comment and you are very welcome!
Thank you so much. Just found out that I have a bulged disc of level 3.
Hope that will help and ease the pain without any painkillers.
Best of luck!
Good morning. Thanks for this video very helpful indeed I do all the precautions which you indicated. I like to sit on the floor. Can you kindly advice adequate positions where we can sit on the floor from time to time
thank you a lot man . I've visited a lot of doctors and they just told me bunch of none sense but your videos are really helpful
You are welcome! I am so glad you are finding my content helpful!
I'm a personal trainer, unfortunately my work causes my back pain, among other things. I don't know what I have yet (waiting results from MRI) but thinking bulging disc.
Sitting hurts, but standing for 1-1.5 hrs hurts too. Back pain comes on with sitting much quicker.
Stretching in forward bend like you mentioned hurts and I love the cobra stretch. My back never hurts bend my back that way.
I sleep on my side with knees up but my hips hurt the most. I think thats hip bursitis.
When I pick something up at work no matter the weight, my back starts to ache afterwards.
Thanks for your video. It clarifies a lot of things.
Simply amazing! I was doing all the WRONG things which I shouldn't have done! Thank you and im not gonna repeat them! Thanks mate 😊
You're welcome!
This is awesome. Great advice. I have been suffering from wrong exercise and posture without even knowing. Thank you
My pleasure!