5 Things Making Your Bulged Disc WORSE! (WHAT TO DO INSTEAD)
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- Опубліковано 24 сер 2022
- 5 common behaviors that are making your bulged disc and sciatic nerve symptoms WORSE… and what you should be doing INSTEAD! From how to sit, how to sleep, how to stretch, and how to workout, getting these tips RIGHT will keep your back safe and help you to recover faster from your bulged disc injury.
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It happens all the time in my physical therapy clinic.
I’ll be working with a patient on their bulged disc and sciatic nerve pain. They’ll be making good progress and seeing good improvement and then one day - WHAMMO - something happens that sets them back a couple of steps.
Have you ever had that happen? I know how awful it can be!
What many people don’t realize is that while it is vital that we DO THE RIGHT THINGS to take care of your back it is also crucial that we AVOID THE WRONG THINGS that would aggravate your pain and make it worse!
And that’s exactly what I wanted to share with you today! In this video I’ll share 5 of the most-common behaviors that are making your lower back/bulged disc pain worse, and then show you what you should be doing INSTEAD to avoid pain and continue to heal.
STOP MAKING THESE BULGED DISC MISTAKES!
SITTING WITH INCORRECT POSTURE
PERFORMING THE WRONG STRETCHES
PERFORMING THE WRONG CORE STRENGTH EXERCISES
WORKING OUT WITH THE WRONG EXERCISES
SLEEPING IN THE WRONG POSITION
⭐️ So I’m curious - which one of these are YOU guilty of? Which one of these flares your lower back pain up and what do you do to alleviate your symptoms? Leave your experience in a COMMENT above and let me know how you feel!
⭐️ If you did like this video and found the information useful, I would love if you hit the THUMBS UP button up above. That help more people to find it here on UA-cam so thanks so much for doing that!
⭐️ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.
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➡️ HOW TO TREAT YOUR BULGED DISC AT HOME: • How To Fix A Bulged Lo...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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?
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.
(Model: JRW-600) China JRW Manuactuer
@@eccrawford7759did it work? how is it now???
@@eccrawford7759 So exercise for sciatica refile it will cure soon.
Thank you for the resume haha
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
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
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 .
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
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
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!
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
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. 😮
Awesome info. Thank you so much ❤
Awesome and very helpful video, thank you very much!
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.
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.....
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!
Best video! Lots of helpful tips!!
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
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.
Thanks for this very helpful video.
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!
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 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
Great stretching exercises as well as what not to do. Thanks for this.
Thank you very helpful.
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!
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
Thank you so much for this
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 ♥️
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 ??
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
You nailed it, my sciatic pain is almost always caused by long car rides or treating myself to sleeping in one day...
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 !!!
Not me watching this video sitting in the C shaped posture
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!
Incredibly informative and helpful with such clear explanations and instructions. Thanks so much!
You bet! I hope these help!
This is awesome information!
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
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!
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!
Thank you a million
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
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
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!
This was helpful. Very well shot. Thank you for the effort you put into your videos.
My pleasure!
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
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???
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.
Thank you SO VERY MUCH for the awesome points! Very much appreciated Dear Dr. Jared!
Glad it was helpful!
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 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.
Thank you so much for your videos! I started doing exercises for bulged disc and I already saw improvements! Thank you ❤
You're so welcome!
Excellent video!! Really helped me, thanks!
Glad it helped!
Thank you so much Doc! My work varies a lot, 12 hour shifts that sometimes have me in odd positions trying to reach or lift. Other times I’m just polishing a hair seat for hours. I didn’t realize my off-hours routines were also contributing so much to my lower back issues.
Sounds like you work hard, Chris, and are mindful of your back at work. But you're exactly right - oftentimes it's these "off-hour" activities that contribute to regression in progress as much as anything. Hope you feel better, man! 🙏🏼
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 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!
Thank you much for the info!!
You are so welcome!
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
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
Very helpful video. Thank you.
You bet!
Most practical video I have found since herniating a disc 3 weeks ago.
Thank you!
did it work? how is it now???
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.
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
Amazing video man! Super helpful. I was trying to do some exercise and stretch to alleviate the pain but I was doing it wrong. This clears it up! thanks a lot
You are so welcome!
Fantastic video thank you for showing us all of these positions!
My pleasure!
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!
Which of these 5 behaviors causes the most pain in your back? Leave me a comment below and be sure to check out this video for the best exercises to treat a bulged disc and sciatic nerve pain: ua-cam.com/video/oCZKt4jWmpg/v-deo.html Hope that helps! 🙏🏼🙏🏼
Thanks for these insights Dr Jared! Before I saw one of your other videos, I did the plank a few days in a row and that pushed my back over the edge. Now I know what to change (sleeping posture)! Thank you!
@Lesley D so glad to hear it! Best of luck!
@@lsauve Oh I'm so glad we've identified the problem! Hopefully now you can take more consistent steps to solving it! Good luck!
@@toneandtighten hello sir I need your help,I have pain in my shoulders and in my muscles,can you tell me what should I do please,I started doing workout 3 months ago but I experienced this pain years before I start my workout,
Sometimes I can't even rotate my hand because of my pain,
I wish you can help me ❤️❤️❤️
Sir only online video or directly walking to your clinic
Please says your clinic in banglore sir, i will come directly to your clinic sir
you are a savior ,I have been doing exercises that promote exertion of pressure on the spine ,I wish I knew this earlier
Spot on video! Some of the McKenzie method presented.
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
Great information.
Thank you!
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???
This is one of the most helpful videos I've ever watched on any subject. I cannot thank you enough for sharing this!!
So glad to hear that!
Just awesome. Explained in detail and without rushing. Thank you! You are doing a lot of good. God Bless.
Glad it was helpful!
This month Nov 23rd made 5 years since ive had tension, stiffness and pain right shoulder deltoid muscle. Im trying to follow your lessons
Great video, many thanks
My pleasure!
_Thanks a bunch, It's very helpful._
You're welcome!
Thank you so much, these are so helpful ❤
You're so welcome!
This helped another thank you!
You bet!
very helpfull video!THANK YOU!
You're very welcome, Γιώργος Κουτσιούλης! I hope they help you! Thanks for commenting.
This is a great video thanks!
My pleasure!
Very good tips!!!
Glad you think so!
Tôi rất cám ơn những chia sẽ bổ ích của bác sĩ..
Thank you! Exactly the advice I need right now!
You are so welcome!
Very helpful, thanks.
You bet! So glad it is helping you!
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!
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!
Thank you! 👍
You're welcome!
Thanks for this great content
Glad you enjoy it!
I will be happy to see more videos on exercises that will relax my back pain. Thanks
Will do!
Great video, thanks 🙏
My pleasure!
Brilliant! Thank you!🙂
You're very welcome!
Thank you, doctor. Wish you and your family all the best ! ❤
Same to you!
@@toneandtighten Thank you ❤
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 You
Really like it training out of many I have watched, it's more relieving pain and my pain is gradually reducing. Thank you.
You are very welcome!
this video helped me so much thank you!
You're so welcome!
This was incredibly helpful thank you so much!!!
I'm so glad and you are welcome!
Nice. This pretty much sums up most of the advice I’ve been getting over the years from various physicians
Glad it was helpful!
Thank you so very much! I slept very well last night for the first time in days. The pillow in between the thighs worked for. I use an orthopedic pillow for my neck as well so I couldn't sleep on my back coz I need to use the pillow, but I also have a phobia for not breathing well when I sleep on my back. I tried it though, for an hour or so, but I was not comfortable at all. So I've settled on the pillow in between my thighs. I've also learnt what not to do, especially sitting for long periods, and what to do if I need to sit. I've had a back rest for a few months now but only used it once in a while. I now know that I have to combine all these practices plus exercises to effectively treat my lower back. Thank you once again.
Thanks very much ❤
You're welcome 😊