3 Quick Exercises To Begin To Heal A Herniated Disc Without Surgery
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- Опубліковано 10 лип 2024
- Disc herniations in the lower back can be scary because of the potential for surgery. They might also cause severe lower back pain that keeps people from enjoying life to the fullest.
It’s possible to heal a disc herniation and avoid surgery if you can do the right exercises at the right time.
Healing a herniated disc is a process that can take months to over a year.
In this video, Dr. David explains the first 3 exercises to begin to heal a herniated disc. Once you learn exactly how to do these, then it’s easy and quick to do the exercises throughout the day.
🦵Learn more about the 28 Day Back Health & Wellness Boost Program mentioned in the video:
www.epmanualphysicaltherapy.c...
Looking for more help with back pain? Check out these video playlists to get specific help:
▶"Herniated Disc Help"
• Herniated Disc Help
▶"Degenerative Disc Help"
• Degenerative Disc Help
▶“Lumbar Spinal Stenosis Help”
• Lumbar Spinal Stenosis...
▶“Back Arthritis Help”
• Back Arthritis Help
00:00 3 Quick Exercises To Begin To Heal A Herniated Disc Without Surgery
01:56 Exercise #1
07:19 Exercise #2
10:10 Exercise #3
13:38 What’s Next?
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
Thank you!! So much!! I did the everything you said in the video. I even paused it and did one rep of 10; 10 sec holds. My pain literally just decreased!!!!
What if my mri shows multiple things- herniated discs, bulging disc, & mild canal stenosis. Would different exercises make other diagnoses worse? How do you treat three different issues at the same time without adversely affecting each other?
You’re a genius! Total game changer for pain relief. Thank you so much!
Thanks, I’m trying to rehabilitate from a herniated disc and avoid surgery and your videos are really helpful and clear.
how is it going after 5 months?
Are you still alive?
Thanks for this feels better already after one day
I don't have herniated disc, but I follow your advice and exercises. I relieved my lower back pain in 2 days. I will definitely be following your other advices to help me combat other joint pains, so that I can enjoy my postmenopausal life better.
I appreciated every single word you said. Thank you so much for going into such detail and explaining everything related to the issue so well 👍😘
Hey @natsyyoutube! You're very welcome, thank you so much for your detailed feedback and for letting us know that the information was relatable and understandable.
Here are some resources that might further interest you for helping treat a herniated disc issue:
"Herniated Disc Help"
ua-cam.com/play/PLJVIPiFvv1mYk59Nn77n3t_dh4DeJaWVR.html
"28-Day Back Health & Wellness Program"
This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent back conditions like sciatica, herniated disc, spinal stenosis, arthritis and other back problems. To learn more please click this link: www.epmanualphysicaltherapy.com/back-health
We wish you the best on the road to recovery! 🙌
Thanks for this
Thank you doctor for your advice so nicely explained to help patients for herniated disc God bless you
Hey Sharmila! We are so glad to hear that you liked our advice! God bless you as well!
Where can I find the 28 day back plan? You are very helpful!
Thank you Dr.
You're very welcome! 😊
I had two ruptured disc surgeries one in 1992 and other 1993. I absolutely believe if I had known these exercises I could have avoided both. Imo the biggest problem is understanding the time it takes to heal these discs and being committed to doing the excercise. I realize my surgeries were thirty years ago but post surgery therapy took a year. I would much rather done it first.
dr. i have deformity in my t11 and sciatica how to solve this?
Will a broken back, 10th lumbar area, be the source of a hesitated disc in later life? That would be three lumbars. Just curious, and thank you, great video, thank you.
Unfortunately I did pelvic tilts and I woke up the following morning with severe lower back pain.
I have l1-l5 herniated disc. Is it ok to walk and do some lightweight training while it's healing? I find that I can walk for 20 minutes before sciatica kicks in. Also, I found that doing the cat-cow stretches and the half-cobra help. And bear-hold for the core.
I have l4l5 disc degenrative and l4l5 foraminal stenosis what exercise you advice me to solve both problems?
What can I do for a fractured disc in my neck while I also have a L2 L3 herniated disc?
Do you have a video like this for cervical herniated discs ?
Hi Frisky, yes! We have a playlist for cervical disc herniation help. You can access it here: “Cervical (Neck) Disc Herniation Help”
ua-cam.com/play/PLJVIPiFvv1mbqKvMOYeNyP0sqAZr9XocN.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
I'm not sure what exercises I can do with a bulging disc, ddd, arthritis, osteopenia, and all but three discs in my neck have severe issues.
Hello. I can’t access your“28 day back health and wellness boost program “ Can you please send me the LINK?
Hello, here is the link to our 28-Day Back Health & Wellness Boost online program: www.epmanualphysicaltherapy.com/back-health 😊👍
Thanks bro. ✊🏽🇵🇸🤲🏼❤
So should I walk around all day during all movements with this tight lower abdominals and pelvic tile as shown in exercise 1?
Never mind the end answered my question
Hey Matt! Great question! Glad you were able to find your answer!
Thank you so much man. How many sets should be done for each exercise? Can you be more specific?
He said 10x rep of 10sec, 10x a day. So 100x
My name is Anne my pain is extremely painful in my lower back, it is so painful when I move it is worse 😢
The fetal position, inclildnt sleep at night so i sat on toilet with a stool undernmy feet and the pain went away, but wheni got back in bed was there so kept alternating to the toilet. Maybe getting a stool near a chair whe sat down qould be good whilst watching tv, would get pressure off.
I wonder if there is a difference for females re this exercise, as the pelvis structure is different. I've come across suggestions that flattening the lower back is not good for women.
I only can stand or lay down. if I sit down, it hurt me very very much. I couldn’t not drive a car. Please help me. Thank you.
Try a lumbar pillow in the car. It helped me.
I understand. If your glutes & your thigh are soft when you flex them, you need to strengthen those muscles. Do 30 squats & walk 2 miles a day. You should be able to sit down in a week.
Same here - since one year and a half; this sort of exercises helped me a lot with the implications I had on my digestion and gut issues, but I still can’t sit - it is also possible that the herniated discs caused a sort of pudendal neuralgia. I’m looking for a specialist of this sort of issues…
Same here - since one year and a half; this sort of exercises helped me a lot with the implications I had on my digestion and gut issues, but I still can’t sit - it is also possible that the herniated discs caused a sort of pudendal neuralgia. I’m looking for a specialist of this sort of issues…
I’ve been warned that doing abdominal strengthening exercises will worsen stage 4 pelvic floor prolapse. Any opinion?
Hey Sandra! For stage 4 pelvic floor prolapse, it is important to seek out a specialist in pelvic floor before doing any abdominal strengthening. After you get the go ahead from a specialist, abdominal strengthening is great to do in conjuction with pelvic prolapse exercises. Hope this helps!
What about sleeping?? Best sleep posture? that's the only time (besides sitting) my back hurts
Hey George! It is difficult to explain the best sleeping position, but we do plan on making a video about this in the near future!
I must be missing something because I just can't see how putting the pelvis into a posterior tilt,or flexion,is going to help a person with a lower lumbar disc bulge.Flexion usually aggravates the condition and pushes the disc out further.How can a posterior tilt be helpful?I understand the importance of strengthening the lower abs and glutes to stabiluze the spine but isnt there a way to do this without putting the lower spine into flexion eith a posterior tilt?
Hey, @blissfulbaboon! We totally understand how frustrating it can be that us suggesting something as simple as a pelvic tilt is going to help with the back pain or issues you're experiencing from a disc bulge. Yes, you're right flexion does sometimes aggravate the condition, flexion of the spine specifically.
With that said, it's crucial to differentiate between flexion of the spine and a posterior pelvic tilt. Doing a proper posterior pelvic tilt, as shown in the video does not require your spine to be thrown into flexion. It may take some practice or time to get used to but if done properly - you should be able to isolate the engagement of the glutes and the titling of the pelvis without having to flex the spine. From there you should be able to pull the ribs in (suck the stomach in) and engage the lower abdominals.
Of course, this is only one exercise, that we believe will go a long way in your recovery but here is all the information we have on disc issues:
"Herniated Disc Help"
ua-cam.com/play/PLJVIPiFvv1mYk59Nn77n3t_dh4DeJaWVRe.html
Hope this helps! 😄
THANK YOU 🙏 greatly for the deeper explanation.Differentiating between posterior pelvic tilt and flexion of the lumbar spine is the issue.I just find it very hard to posteriorly tilt my pelvis without flexing the lumbar spine.I will try to separate the two movements and master this exersize.Thanks again for all you do and your fantasic video collection.I will take your back course when my disc is not so inflamed😊
You're very welcome and glad to hear that the explanation clarified the difference between the two. We would like to inform you that you don't have to wait to be feeling better prior to getting on the back program. In fact, we made the programs to help you feel better, so don't let that be the only reason stopping you from believing that this program could work for you.
Our experienced team is committed to providing the support and tools you need to achieve lasting recovery. Feel free to reach out to us for more information on how our program can make a positive impact on your journey.
i have bulge disc . almost 8yrs this time its worst😢
👍
Doing the first exercise hurts my leg because of herniated disc and sciatica.
My main problem now doc is when i sit it hurts really hurt. I can not sit long. Help me pls🙏
Also doc, how to sleep with herniated disk?
Cannot watch properly.
My god warmtching your delivery is painful...you could of shown the 3 exercises in about 2 mins flat...yiu had me sleeping
Rude AF yo
Patience is good virtue to develop..... please grow up😊
His videos are very good and informative
I think it's important to understand the reason why...if you don't understand the importance of the abdominal exercises and the CORRECT ACTIVATION , you are missing a vital part of the process. This info is on a high level.
He's thoroughly explaining to people who haven't done these before. It's essential so people don't hurt themselves worse.