Yoga for A Herniated Disc | 10-Minute Routine to Strengthen Spine For Back Pain Relief
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- Опубліковано 16 чер 2024
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- - This is a workout specifically designed for people with herniated discs. It features basic exercises that strengthen your spine, core, and hips, and helps to undo the flexion that caused the herniated disc in the first place. Think of it as helping to arch your spine back into proper alignment.
Timestamps:
00:00 - Introduction
00:28 - Plank Modification
00:53 - Plank
01:58 - Table Top
02:10 - Bird Dog
04:35 - Cobra Pose
06:37 - Prone Scapular Retractions
07:53 - Childs Pose
08:18 - Cobra Pose
09:47 - Bridge Pose
11:37 - Reclined Knees to Chest
12:00 - Closing Notes
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What flexion exercises can you do for l5 disc bulge?
I've been doing this for 3 months (3-5x per week) and it's changed everything! I have herniated lower discs (S1, L5, L4) for 6 years! I was super close to continuing steroid injections and possibly surgery but so far this exercise has relieved my back substantially! I've been to the ER 3 times because I couldn't lay or stand straight. It has been a toll on my mental health as well. Physical therapy was ok but I just couldn't afford it! I stopped injections 6 months ago. Literally first time I tried this video I felt better right after. I don't do any other exercise besides walk 2 miles daily. I'm working on recovery. Huge thank you for making this video ❤
So glad these are helpful to you! Keep up the good work.
Thank you, I was afraid of doing this exercices with herniated dizc
How are you now?
@@NonAnonD I have not had a flair up and rarely in pain. I still do this exercise 3-5x per week and walk 2 miles almost every day. I do need to note I also started eating a ton healthier and low calorie foods, down 25 lbs, and also have been training myself to sleep on my back, so not sure if that contributes to less back pain as well. Honestly, every time I finish the exercise I feel immediately great. I hope continuing helps me heal log term because I can't imagine living decades with that kind of pain!
@@brooklyn.lifestyle,Brother how percentage of ur pain has been reduced prior to watching this video
had intense pain from my herniated disc for over 10 years, will check back in after doing this for 3 months
Yes please, let us know how this helps1
I‘ve been dealing with a herniated disc for a couple of months now and nothing gave me such a relieve as this session did. Thank you SO much ❤
After 9 months of pain and 4 different medical opinions I thought surgery was my only option, I have done this exact session every day for 3 weeks and I’ve already noticed a MASSIVE improvement in myself and my pain levels have dropped dramatically
I can not thank you enough
Wow, that is so great to hear! Keep it going, your consistency is obviousl ypaying off. You should also consider trying our Bulletproof Your Back program to further improve your back strength:
manflowyoga.tv/programs/collection-bulletproof-back
How are you now?
Love your doggy. Thank you for the tips.
Dean, you changed my life. I’ll leave it there.
Thank you Sir.
All the way from the UK.
Thank you so much for sharing that! We appreciate having you in the MFY Community. We'd love to hear more of your story. If you feel comfortable doing so please email us at help@manflowyoga.com
@@ManFlowYoga no problem. The least I can do.
This is a God tier video. Lines up with what I've been reading about back pain and core stability being the main cause. I will def try to do this video with some frequency cause I feel like it will really help. I have sciatica from my lower left back and it's like the left side of my core and glutes are shut off. These poses force me to activate them and it feels really effective.
Que legal! Gostei muito. Parabéns! Obrigado.
Really helpful! Thank you 🙏🏼
Felt my core working really great. Thanks
Thanks was my first time doing this practice with you
Thank u so much
I started walking over two hours a day and wow has it made a crazy difference in a lower back issue I've been facing for 4 months now, restoring my flexibility and strength, just tons and tons of walking. The yoga is more approachable again now. I was going on occasional 30min runs but the walking seems more effective for disc issues, perhaps the duration and extra emphasis on gradual slow balanced movements. Improper weight lifting form most likely to blame in my case, dead lifts and lower back engaged dumbbells speeding through sets instead of focusing and taking more precautions on form. The strength is totally there but my back was still lacking and getting injured after the workouts over time (no back pain during the exercise curiously).
do you get pain when u walk ?
@@oussamadjabali9306No, pain free when I walk. Weight lifting that involves the lower back has been the main thing to flare it up - though there's no pain immediately during the exercise, but it follows about 30-40min later. Zero following pain with walking and even running. I was more limited than usual with yoga and stretching too but lots of walking at an incline seems to have straightened things out and restored lower back flexability - I feel like it works a lot of the core muscles to walk at an incline actually, holding steady on the treadmill.
Thanks Dean. I'm 64 today! I think it must be 2 years now since I started yoga via your vids; I'm so grateful. My back problems are not solved but the mobility and reduced pain is amazing - all due to 15 - 30 minutes of your various poses etc, usually every other day, sometimes daily. I've been recommending you to others and if I can maintain the discipline of following along anyone can. Your advice is sound. Especially I liked the advice of trying out some yoga exercises before resorting to surgery - that is so important ... Thanks and all good wishes to you and your growing family.
Thank you again. Have a great new year.
You are very welcome, hope you found this workout helpful! Have a wonderful holiday!
I herniated my L4-L5 about 8 months ago, due to my stubborn nature and being in the marine corps I refused to let up on my training. Finally I’ve come to terms with my injury and In just 2 weeks of this stretching routine and minimal body weight workouts my pain has went from a 7-8 on a daily basis to about a 3-4. Thanks
Wow! Your consistency has really paid off. Keep up the good work :)
Thank you so much for this gem! 💎
You are very welcome!
Hi Dean, Merry Christmas 🎅🎅🎅 Finally I have some time free to re-start my paltry yoga routine. It's not much, but without your videos, I'd be totally lost and totally unmotivated. Thanks Dude!
This really helps me each morning, thank you!
That's really great to hear Shawn! Keep up the good work :)
Got your book today so happy. Thanks for help
Awesome! Thank you for the support. Be sure to let us know what you think! Leave a review if possible :)
I have a herniated disc, but in my neck. Is this only for lower back? You just mentioned herniated disc, but which type? Thanks!
Thanks! Just what my back needed today.
Really glad you found this routine then!
GGGIIRRRLLL this is a game changer! I've been looking for just this kinda of video as the usually yoga moves hurt and seem to make symptoms worse after doing them since herinaring a disc in my lower back. Thanks so much for this!!
So glad you found this routine helpful!!!
Love it thanks for the content!
You are very welcome, glad you're enjoying it all. If you haven't already be sure to subscribe to our channel, we're adding new content all the time. And turn the notifications on :)
Thank you for this. I really appreciate you
And we really appreciate your support Brad!
Hello, sir ഒറ്റ ദിവസം കൊണ്ട് തന്നെ എനിക്ക് നല്ല മാറ്റമുണ്ട്. Thank you so much❤
Thank you. I feel like I was going into a deep depression because of this. I’m actually getting some relief. I almost cried after because I felt more straight.
its okay to be gay sometimes.
@@linkthai1995😂 bro jokes apart this pain is deadliest
Thanks man. Athlete, bike cop, juijitsu, all combined to create this. Your ending speech give me good confidence I can recover
Really glad you enjoyed this routine and found it relatable! If you haven't already be sure to subscribe to our channel, we're adding new content every week.
I feel immediate relief after doing these exercises thank you
Awesome! Keep up the good work :)
Very helpful.
That's great to hear JR! Since you enjoyed this you should check out our New Years Challenge. It's 4 weeks long, comes with full access to our Member's Area, and only costs $9:
manflowyoga.com/mission-daily-yoga/
Thank you bro, the workout extremely helpful
Awesome, so glad you enjoyed it!
Love this, it's helpful--thanks! Didn't know it was common for herniated discs to come from "sitting"--mine came from growing and bearing another human inside of my body!😉 Appreciate the encouragement not to jump to surgery. Thanks again
Really glad you found this routine Darby, hope it helps.
Do you have a series of yoga for the golfer?? Thanks
Thank you for this 🙏
You are very welcome :)
Great video! Chronic pain for 15+ year now and this has helped significantly!
Really happy to hear this routine was helpful to you. You should also check out our Bullet Proof Your Back program. You can find it in our Member's Area, a 7 Day Trial is free:
manflowyoga.com/seven-day-trial/
Thanks! Nice to follow someone during exercise
Glad you enjoyed it!
I am doing this exercises and already feel better. Thank you for the great video.
That's great to hear!
I feel confident doing this knowing that you worked with physical therapists on it. I'm so tired of the soreness and discomfort in my back. I hope this helps!
Really hoping you find some too! Stay consistent and take your time.
that was great really
So glad you found this helpful! If you haven't already be sure to subscribe to our channel, we're adding new content every week.
I think this video helped me a lot with my L5 s1 herniated disc which I’ve had for almost a year. The full plank seemed to help the most my body was shaking from doing it and I actually felt my disc where the bulge was do something (probably go back in a bit). All the stretches in this video helped to be fair. Also nerve flossing helped my leg free up from sciatica, it felt amazing when that happened because it got easier to move my leg.
That's great to hear! Keep up the consistent work!
THANK YOU 🙏
Really glad you found this routine helpful!
As a she-yogi, I love your no- nonsense approach. great work!
Awesome Video, thanks! :)
You're very welcome! If you haven't already be sure to subscribe to our channel, we're adding new content every week!
Excellent video. Thank you. I am doing this every day for my newly "acquired" herniated disc and know it will bring strength and relief.
So glad you found this routine! If you're looking for more back specific content, you should check out our Bulletproof Your Back Program. You can find it in our Member's Area with a Free 7-Day Trial:
manflowyoga.com/seven-day-trial/
Gratitude and Aloha for the amazing tips. Namaste 🙏🕉📿
Thank you for the support!
I added it to my workout routine and it helped my herniated disc from the very first day. feeling lucky to have found the video. I feel those muscles working and recovering the hernia, let’s see what happens in the long term. you can try combining with some of Doctor Jo’s hernia exercises, might be greatly helpful. thanks for the content!
Really glad you found this helpful! Be sure to subscribe to our channel, we're adding new content every week!
I didn’t realize this video was for men and having probably been doing it daily for almost a week. I love yoga but it brought me pain before I discovered I could find a video for a herniated disc that I can do, that will also allow me to work towards healing my injury. Thank you very much for this video, I can tell I’m getting stronger each day! ❤
We're really happy you found this routine Veronica. While Man Flow Yoga was created with men and their specific needs in mind, anyone can utilize and benefit from our content.
I am a rancher and part time farrier two very physically demanding occupations. This yoga and PRP injections have helped repair and bulletproof my back! Thanks for the informational videos!
That's great to hear! We actually have a program called Bulletproof Yoru Back you'd find helpful:
manflowyoga.tv/programs/collection-bulletproof-back
I had an L4-L5 laminectomy and these are the best exercises I have found that help to keep my core strong and my spine in place. Thanks so much.
we're so happy to hear that! If you're looking for even more back-centric content, be sure to check out our program Bulletproof Your Back:
manflowyoga.tv/programs/collection-bulletproof-back
THANK YOU!!!
You're very welcome!
If you're looking for back specific content you should checkout our Bulletproof Your Back Challenge:
manflowyoga.com/bulletproof-your-back-challenge/
I’ve had 3 herniated discs by 22 and this video is one of the first ones I’ve actually felt helpful 😊 thank you!
That's really great to hear Ryan! We have a program in our Member's Area called Bulletproof Your Back that you might also find helpful. A 7 Day Trial is free:
manflowyoga.com/seven-day-trial/
Thank you so much for this video! I have/had a disc bulge that’s been healing. I discovered this video about 3 weeks ago and I’ve been doing this routine everyday alongside PT exercises. I’ve been pain free for a couple weeks now and I’m excited for the future again. This video has seemed to be part of the big turn for me. Thanks again!!! Cheers! 🎉
Wow, that's amazing to hear! So glad you got some releif utilizing this routine.
Update: 3 weeks later and I’m still doing this routine everyday. Thank you Dean / Man Flow Yoga!
I’ve also been intermittent fasting and watching my diet the last two months and I have lost 15 lbs … down to 167. I’m 42, 5’ 7” tall with athletic build but gained 25 lbs. I’m working to lose 10 more lbs.
This routine combined with physical therapy, and massage therapy, has really made the difference.
I haven’t had sciatica pain in over 6 weeks and I just feel more flexible and feel like there’s more room in my hips.
I can tell the 3 prone moves, especially the last one where you pull forward twice, has helped a ton.
My PT has me do bird-dogs and press-ups as well. I feel this program is a great complement to what I’m doing there.
The massage therapy is helping my tight hips open up and increased blood flow.
Initially when doing the bridge exercise (the last one in this video) my glutes didn’t fire at all. Now they fire right away.
Even though it seems I had more of a minor bulge, I felt hopeless initially dealing with the sciatica pain. I wondered if this would be my life now. One night I couldn’t even walk to the bathroom and had my wife bring me a large bowl so I could urinate throughout the night and morning. I didn’t sleep at all that night. My mind was racing with negative thoughts.
Now, I’m truly excited for the future! I feel like I’ve learned so much about the proper way to exercise and jog. I honestly feel like I’ll be thankful for this experience in the end as it’s become a turning point for me.
If you’re feeling down and depressed like I was, I hope you’re inspired by my story so far and will keep fighting for your recovery.
I noticed so many UA-cam videos just have more negative comments and not enough encouraging ones. I get it. Folks watch these videos when they’re going through it and may not remember to come back and comment after they’re 100%.
I’ll keep updating. Cheers! 🎉
Update: It’s been 1 month since my last update. My PT says my back is recovered and we’re going to go down to once a week and further strengthen the back and hip muscles.
Turns out I was aggressively stretching my hip flexors too much which was causing some clicking on the outside of my left hip. That’s subsided as well.
This routine has definitely strengthened my back and leg muscles supporting the hips. I can notice a definite difference when I do this routine now.
I’m going to move this routine to 3x per week vs daily now and use the extra time for other strengthening routines.
Thank you Dean and Man Flow Yoga!!! I’m so relieved this seems to be behind me. Cheers! 🎉
@@artilleryvidshello are you pain free by now ? I’ve been wondering because I’ve been dealing with the same problem and if so could you recommend me some exercises or this video is enough ?
Thank you for a great video. I've just herniated a disk a few weeks ago and have felt defeated. I'm going to send this to myself and repeat this routine every day until I can get back to the gym. Thanks again, Dean. Any other videos/advice you can add for herniated disk would be greatly appreciated.
Glad you found this one Tavit! We have quite a few back / spine specific workouts here in our channel. We also have a Bulletproof Your Back specific program in our Member's Area you might consider checking out. A 7 Day Trial is free! You can check it out here:
manflowyoga.com/seven-day-trial/
@@ManFlowYoga Shirts off, ready to go! Cock a doodle doo! 🐓
Thank you for this great and informative video. I have a severe herniated disc and do not want surgery. I have a history of back pains with prior surgeries and looking for other ways to have it heal on its own. These exercises felt great and I did not feel any pain. Thank you for sharing your expertise!
Really glad these have been so helpful to you Angelica!
Did this twice in a row and feel amazing!
Awesome!
These are exactly the exercises I received from my physical therapist after my herniated disc. However, you explained them in much more depth, and the hint to look out for your bellybutton and try to pull it in was incredibly helpful. it does so much more to my core that way.
That's great to hear, glad you're enjoying our content. If you haven't already be sure to subscribe to our channel, we're adding new content every week.
I’ve been following this video and one other daily. It’s been 5 weeks since I herniated a disc and 2.5 weeks since I added this routine to my healing process. My pain is reducing and I’m not in continuous pain all day anymore. Hopefully I’ll be fully healed soon. Thank you so much!!!
That's great to hear! If you need additional resouces, our Bulletproof Your Back program would definitely be helpful to you as well:
manflowyoga.tv/programs/collection-bulletproof-back
,a cool video keep up the great content.. Thank you…
We appreciate the support! Glad you're liking our content! Be sure to subscribe, we're adding new content every week!
I've been dealing with a herniated disc for almost 2 months. While I have found some exercises that have helped with the pain, this is the first program that made me feel like I was back to 100% immediately after. I will be doing this program daily for the next few months. Thank you!
Glad you found this helpful! If you're looking for back-specific content, you should check out our $9, 2 week Bulletproof Your Back Challenge:
manflowyoga.com/bulletproof-your-back-challenge/
good man. thank you. i have been suffering for 3 days with back pain and couldnt sleep. i just did this routine and the pain has completely gone. i am praying for you from my heart.
That's amazing! So glad this routine helped you find some relief!
instant sub. Ive been dealing with a crippling herniated disc for well over 12 yrs now and Im not interested in injections or surgery cuz one is a band aid for a aterial bleed and the other is a crapshoot if it works. A coworker suggested yoga that helped him and here i am.
Really glad you found your way here! Thank your coworker for us.
Great video, what do you recommend if one of the exercise does hurt a little right where the herniated disc is located L5 S1 ? The Lifting hips and squeezing one does cause some pain for me while i dont have much pain during the day.
Starting today 🤞
Awesome! Let us know how it goes :)
Nice buddy .my brother have the problem .he's doing this yoga .he feels much better .thank you !
That's great to hear!
Very good, felt really good
That's great to hear!
I was trying to work on my computer and the pain was so much to bear I couldn’t sit there anymore. Lied down and pain was still there. Followed through with this and pain went away like 90%. Thank you so much for uploading this. I will continue to do this at least once a day. To those out there also suffering from a herniated disc, we got this!!
So glad to hear this was helpful to you!
This is the best and only thing that have helped my back… I have gone to months of physical therapy and acupuncture and nothing have helped…my back started feeling better immediately after doing this
That's so great to hear! If you're looking for even more back-centic content, you should try our Bulletproof Your Back programs. A 7-Day Trial is completely free:
manflowyoga.tv/programs/collection-bulletproof-back
Dean thank you so much for sharing this video. I tried so many videos to help fix my bulge disc but they just made them worst. The first time I tried your exercises I felt instantly better. Before this, I could just about walk, the pain was that bad. Now I don't need to have any steroid injections (that's all the doctors recommended). If I ever have issues with my back I come back to this video and then I'm good again. Now it's in my daily routine. Thank you
So happy this video was so helpful to you! Be sure to thank Matt for us as well!
Sorry just realised....updated now lol 😂
So I broke my back and started doing these to help with pain. I do a mma workout and do this after and it’s helped so much
That's great to hear!
thanks, you helped me improve my back pain
So glad this was helpful to you Jorge! If you're looking for more help with back pian, you should try our Bulletproof Your Back Program. It's located in our member's Area and a 7 Day Trial is completely free:
manflowyoga.com/seven-day-trial/
@@ManFlowYoga thanks. I will do it
I wish I had the opportunity to see this video back then before I decide it for the surgery, now the problem is bigger, more complex and I have to be all day long deppending on pain killers,
Thanks a lot for all your videos. have a beautiful christmas and a wonderful 2022
Hopefully you can use this still and find some relief. We actually have a program specifically for your back in our Member's Area that you can preview here: manflowyoga.com/bulletproof-your-back/
Hope you have a wonderful and safe holiday as well!
great, actually i dud have two herniated discs :) love the strenghtening yoga style of this chanel
Really glad you're enjoying our content. If you haven't already be sure to subscribe, we're adding new content every week.
Dean, I'd been following your Yoga workouts for years until recently herniated a disc in my cervical spine. I can't get relief, nothing is helping and I'm at my wits end. Will this workout be suitable, considering the herniated disc is actually in my C7? Thanks.
I’ve been dealing with L4-L5 herniated discs for almost a year now. Did the PT, did the lumbar epidural but the pain always made its way back. Today was my 4th time doing your Yoga routine and during the Cobra Pose, 8:34, I felt some pops along my spine and the affected area. I finished the video and when I stood up the pain was gone, like gone to the point that I was shocked because I haven’t felt like this in so long. So I’m wondering if/when it will come back. Praying it stays this way and I’ll continue doing this routine every day. Thanks man! 🙏🏽
Keep coming back to this routine and let us know how it goes! So happy you saw some improvement already!
Hi Dean, Thanks for posting these helpful videos. I’m 59 years old and have been fighting back and sciatic pain for years. I’ve never tried yoga and honestly, I’m pretty much out of shape. Long story short, I’m slightly intimidated to get started with yoga due to my poor condition. Any advice for an old man looking for help?
Thanks for any advice you can offer.
You've come to the right place Craig. Yoga is a great starting point for you and our Strength Foundations Challenge will be real helpful. A new challenge starts every Monday and it's not too late to sign-up:
manflowyoga.com/strength-foundations-challenge-special/
It feels great second day also can you add reaps for each exercise
Edit : it's been a month and I am doing this exercise It helps me a lot I was not able to walk before the exercise and now feel great very less pain which will go out with time
Great feedback, thanks!
Great exercise, really suitable for a couch potato like myself.
Quick question. From your other videos, which one is safe for herniated discs?
Thank you!
manflowyoga.com/bulletproof-your-back
Hi there! My PT advised me against doing a glute bridge..my disk is herniated between L1 through L5..is it different for different cases?
I hope these exercises are not only for men lower back, because i really like it and i do it almost every day 😁
MFY was created with men and their specific needs in but we encourage everyone to utilize our content.
Hey, so I kinda got a unique circumstance for my disc. I got a herniated l4/l5 disc I believe at the end of 2022 but didn't start physical therapy til like 2 months in to 2023 because we didn't know until then. Since then I had been going to physical therapy, but I had a lot of personal stuff that went on between now and then that had me be really inconsistent with the physical therapy exercises. There were times where I'd be lucky to get myself to do them even once a week when I was supposed to be doing them twice daily. Ik it's my fault for not being consistent, but is it too late for me to correctly heal my disc naturally? The pt helped for a few months when I started and slowly but surely I was getting better, but it's already 2024 and ive been relatively consistent with them the past few months and it feels like I'm in a relatively stagnant position. There's not a lot of pain, but my mobility is still limited at times and I can still feel the disc pain like I used to occasionally, even if not as intense. Do you think I should look into surgery? Or should I just stay with this for a while and see how it goes? I really hope you see this because I'm kinda desperate for answers, thanks
I’m not even sure if I have a herniated disc, but something in my lower back is pissed off. Some of these irritated my back, but I just adjusted and went again. No pain after that. That bridge position FRIES your quads 😂
Glad to hear you found some relief!
Good stuff
Glad you're enjoying our content Wally. If you haven't already be sure to subscribe to our channel, we're adding new videos every week.
Suffering with bulging disc on and off for about two years. This video was great. However, my bulging disc comes from arching too much. Do you have a video that focuses on correcting an external tilt?
Hey! I have had the same problem. Arching could cause so much troubles with your discs.
Try to check my account. Ive posted alot of exercises, not from yoga.
is there any exercise which can be done in the office, by standing up not laying down
👍👍👍
Does this work for bulging disks as well?
I’m assuming these exercises as well as the app are just as useful for women, am I correct? I always gotta ask the dumb questions lol thanks for your simple routine and explanations, makes yoga less scary! Also is that a dog in the corner? 😂😍
Of course!! Will be helpful for women as well :-) especially for herniated discs!
Thank you for this informative and necessary video. Your working with a certified physical therapist legitimizes the content and is greatly appreciated. It is obvious that you are 100% invested in total physical and mental health. And I really appreciate your running instructional commentary. It has a purpose and is never superfluous. 🧘♂️🧘♂️🧘♂️🎄🎄🎄♾♾♾And I recently viewed your wedding video and I want that same energy and love and respect exuding from my celebratory nuptials with my beloved partner 🤵♂️🤵♂️🤵♂️💒💒💒 🌼🌼🌼Happy Holidays and Happy New Year🥳🥳🥳
Thank you for all the kind words and support! Hope you have a very Happy New year!
I'm 22 years old girl from Pakistan. I had Microdiscectomy surgery back in June 2020. After surgery I was fully recovered and backed to normal life. And now in April 2024 I'm feeling sciatic pain again and I think it's reherniation. At first I had no knowledge about these exercises and my condition was really worse. And I had to go for a surgery. And now it's initial stage I can't imagine a second surgery at the age of 22. I'll definitely try these exercises Wish me luck.
We hope this helps! Please post an update :)
What about thoracic hernia T7-8, 5mm.... all the same? Is there anything more for that area? I have every day pain, but also period without any pain, so I'm sure I have chance to beat my problem, thank you 💙
Following
Hey, can you tell us what the names of these poses are? I have a bad (or at least very painful) disc bulge and I am in debilitating sciatic pain in the morning. This routine is the only one that calms it down enough for me to function. I would like to share them with my physical therapist.
Glad to hear this routine helps you find some releif! The poses are listed in the description.
My mom has a herniated disc in her low back and also has a neck issue that is similar to a herniated disc in the neck. Would this routine be ok for her or do you have something else that would be better?
If she's clear to do exercise, his routine can be helpful to her!
Here I am!
Welcome! We hope this routine helps you find some relief :)
Just watched your video and my pain is to severe to do most of these. Suggestions?
I made the mistake of having surgery six years ago. Microdiscectomy
L4/L5
Now I’m right back to where I was.
I am desperate for relief.
I have a program called Bulletproof Your Back that would likely help, it's in the Man Flow Yoga APp & Members' Area. Designed with physical therapists specifically for recovery from back injury or surgery. manflowyoga.com/join
How long should each move be done the more we do this video for herniated discs?
Just follow along to the video and do the holds along with me. This is safe to do daily.
This is awesome, i was making soldiers do this over 20 years ago for PT, hilarious.
That's super cool, Mark. Thanks for sharing!!
The child's pose is not recommended for individuals experiencing herniated or bulged disc pain. Other than that I'm sticking to a similar flow
Got an MRI in lower back and although doc couldn’t see any herniation in the discs, I have some unknown cause of lower back pain at the moment after a really heavy squat 2 months ago. I have been doing this daily and noticed a huge improvement in my back pain since. I wonder what the problem is caused by, but only God knows. Hopefully I recover and am able to go back to gym life at one point, but looks like yoga will be in store for months from this point
We're sorry to hear about what you're going through but happy this routine is helping you find some relief!
@@ManFlowYogaupdate: still doing this daily. Lower back has improved a lot but developed some vertigo and neck tightness for about a week. Thoracic back cracks constantly, and healing at a slower rate than lumbar. Bought resistance bands to add some light work outs on top of the yoga. Yoga has definitely been helping a lot. No diagnosis still! Kinda driving me nuts. Pushing to see a specialist. Been a little over 3 months since the initial injury. Praying to get better
@@Ron.Swanson. we're glad the yoga has been helping!
Another update… after 6 months of injury, last week I was pain free. Then I pushed myself a bit hard in the gym to test myself.Re-aggravated the injury, but the fact that I was pain free a week ago makes me believe I’m doing something right. For other people out there who are injured, do your recovery/rehab like a religion. I still have hope but I gotta keep being consistent
If I do this everyday, will it perhaps heal the disk. I have had an l-5, s-1 disk herniation for 5 years now.
Yes lower body numbness same case....please help