8 Ways to SPEED UP Disc Bulge Recovery Time!
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- Опубліковано 6 тра 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, shares 8 strategies for speeding up recovery from a disc bulge!
Disc bulges can cause back pain and sciatica. These conditions can be incredibly painful - but there are some simple things you can do to speed up recovery from a disc bulge so you can get out of pain faster.
If you're suffering from back pain that stops you from doing the things you love, you can take our back pain guide - which will give you 9 expert tips to put a stop to back pain at home - by visiting here: ht-physio.co.uk/back-pain-gui...
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
Hey everyone. I just wanted to encourage you guys to not lose hope because disc bulges CAN heal. I'm in my 20s and I was in major pain every day for about 6 months from a L5-S1 disc bulge (confirmed after having an MRI on my lower back).
I was in horrible pain every day, the whole day, no matter what I was doing.. sitting, walking, trying to fall asleep etc. Sometimes it would take me even 2-3h to fall asleep because the pain was so bad. I had constant back pain and pain in my right leg (especially my thigh, around the joints and calf). I am sharing this so you can understand that I was in such bad pain and I healed! And I know how desperate I was to find some advice from someone that actually healed from this so I hope this is gonna help someone..
I am not 100% healed, I still feel pain once in a while.. for example after sitting for too long (ex 8h at work) or if i don't move my body for a couple days (like jogging or working out) but I would say I am 95% healed and for me it's like a miracle, after living in pain for 6months! I've been 95% pain-free for about 1 month and a half!!
Things that I tried and worked for ME:
1. I changed my diet. I tried to adopt an anti inflammatory diet:
- the only meat I eat is chicken (max 5 times a week). You can also eat turkey, it's actually even better;
- I stopped eating sweets, fast food, processed foods.. especially icecream, chocolate bars, sodas, aliments that have added sugars (and most of them have it, check labels before eating sth), pre-cooked/frozen foods etc.
- I ate a lot of vegetables&fruits (fried, steamed, smoothies etc).. about 70% of what I ate was vegetables and fruits
- less white flour, white rice and more whole wheat flour, brown rice etc;
You can find a lot of info about anti inflammatory diets, recipes etc online. I started an anti-inflammatory diet about 1month before my pain started to decrease.
2. I made an anti-inflammatory juice and I drank 1 shot a day for about a month. If you want, you can ask your dr first, but I felt ok the whole time..after all it's just natural ingredients. If you want the recipe for the juice let me know and I'll write it down in the comments. (it's mostly ginger, turmeric, aloe vera, apple cider vinegar etc). I feel like taking this juice helped very much, i started feeling some improvement after the 1st week. Idk if it was specifically the juice cuz I was doing more stuff so I am not sure.
3. I started moving my body almost everyday. I would either go jogging (1-2mi) or even just walking for 2-3mi. Or I would just do some exercises at home for 10-15 min. There are a lot of videos with exercises online, but one thing i wanna mention is to find exercises for your specific disc bulge cuz some people would just say "stretches for back pain/ disc bulge" but they can make ur pain worse, cuz they are not good for your specific disc bulge.
As I was saying, mine was a L5-S1 and 1 thing you MUST stop doing is bending down with your back or lifting things with ur back. IF you have to bend down or pick sth up, bend ur knees and go down on your heels if that makes sense, don't bend your back cuz that's pushing the bulge even more on your nerves and that causes the pain.. The dr explains everything really well in this video ua-cam.com/video/e2gog8A8qvM/v-deo.html . I recommend watching the whole video as I tried to implement everything he was saying in this video and I feel like it really helped me.
4. I went to chiropractic adjustments and physical therapy this whole time (and still going). I started with 3 times a week, then 2times a week and now once a week.
5. ! I am doing Spinal Decompression. (I did it 6 times in about 1m and a half. Now I am doing it once every 2 weeks but this is sth for ur chiropractor to decide.) I feel like this also helped a lot cuz I've started feeling improvements since I started doing it. In the beginning for about 2 weeks it felt like my symptoms got even worse and after that I started feeling a lot better. But again, I was trying out so many things that I don't know what helped or what made it worse. But you should definitely try the spinal decompression.
6. I took a natural supplement that my chiropractor recommended. It's called Devil's claw and it's literally $8 at Walmart. I starting taking it about a month before I started feeling better.
A disc bulge is an inflammation and this natural supplement fights inflammation.
Almost everything i did was finding ways to reduce the inflammation in my body. (Diet, supplements, the juice etc). If the inflammation is gone, the pain is gone. That was my goal.. to reduce the inflammation.
7. I tried to sleep more on my back, or on my side with a pillow between my legs, I bought a cervical pillow, I tried to have a better posture etc.
Also I feel like it's really important to have a good and positive attitude. I was really down and discouraged in the first 3 months and in those months I literally didn't feel any improvement.. I was in major pain the whole time. I really think that the body can't heal when you're just upset all the time.. it's like you're not allowing it to heal. I know it's hard to be positive when you're in such bad constant pain.. but try to make an effort, it's gonna be worth it.
And also, I believe in God and I constantly prayed to receive healing and I declared healing over myself in Jesus' name. And I would thank for the healing that I received (even if at that time I was in pain). Believe you will receive healing. Have faith! God doesn't want you to suffer.
As I was saying, there are a lot of things that I tried so I can't really point to sth and say that that's what you need to do, but I really hope this is gonna help someone.
I would've loved to find some tips like these when I was struggling with so much pain.
PS: It was my personal decision to not take any painkillers or other medication during these 6 months. I think I only took about 5 ibuprofens in this whole time. I can say that my healing process was 99% natural: chiropractic treatment, diet changes etc. That's what I was looking for and it definitely works!
If I missed something I will definitely update this comment. Let me know if anything helped you or if u have any questions.
I really hope this will help! Take care and God bless you guys.
Tqsm. Your sharing is very useful for me. I've been suffering from a herniated disc L5-S1.
Thank you for sharing your stories. You just give me hope.
Once I can walk and not bedridden anymore, I’ll look for substitutes for my food at home :)
@@AndariReksi I hope you get better 🤗 a disc bulge is an inflammation that pushes into the nerves and that produces pain. So what you wanna do is to reduce that inflammation. That’s what I focused on and once i changed my diet, started taking the supplement and the juice I started feeling improvement from the 1st week
You are amazing thank you so very much , doing a research almost everything you said I’m doing already, thanks for the claw pills. Could you send the recipe of the shot, tottally Agree. I’m taking pills turmeric with ginger, ginger too. But I will add more, also cloning my liver as my doctor said 85 porcent is inflammation
Trying to sleep In my back or my side too. Thank you so much again. For taking the time to share.
Working too in talk to my self and feeling gratitude for my already healing body.
Cleaning my liver
Who else stopped by before they were 50 lol 😅😢 Hope you feel better soon! Thanks Doc for the tips!
Had it since I was 17
I'm 37 😮
pfff..since 21, now 32
Had sciatica since my early 40s now I am 65, it flared up 5 weeks ago, can't hardly walk.
36 😊
24 yr old athlete here, been struggling with bad lower back pain for 2.5 months now that I only just learned is a bulged disc. Have been making so many mistakes (forward folks, Grayson leg stretches, pushing through the pain, etc). Yesterday it became so painful I could barely move. I was beginning to feel so hopelessness and depressed at the prospect of not being able to return to lifting or sport. Your videos have given me hope and a game plan. Thank you!
Feel better Katie. I am a male athlete and train ALOT and I've been dealing with a disc bulge or degenerative disc disease for a few years. It gets better for sure but somehow I just re triggered it so I'm back to square 1 which is strengthening the core and glutes muscles
I took stem cells from Ways 2 Well and they healed my torn meniscus that didn't heal correctly after surgery. They are expensive, but if your able, I would highly recommend the treatment. But beware, theres A LOT of stem cell scams
How u been
Very well. My knee is significantly better and still improving at 5 months post injection.
lmfao weird doing things the way i hate was pushing through pain as well now im laying in bed writing this
You gave me more relevant and useful information in a 16 minute video than 8 visits to a chiropractor and 3 visits to a personal trainer totalling 575 euros combined. Thank you so much.
I heard that ! 👏
Yk how much youd be paying in america? 😭
@@zintheticez1409 I’ve just spent almost $1000 and I still feel the same when I first visited a chiropractor.
Chiro is alternative medicine and only aids with pain relief, not cure it
Disk bulge recovery notes:-
Always be in no pain.
Put a towel on ur c shape of ur back.
Drink a lot of water coz if u are trusty Water will be taken from ur disk and it presses.
Pain free exercises of lumbar spine.
Need more blood in the area of spine.
Walking is very very helpful. Start from 1km up to 8km even Maxx.
Modify sleeping position - Put a towel under ur knees
Try to sleep in front
Hamstring stretch makes it worse.
Stretch the non pain leg areas.
Sir mujhe disc bulge ke Saath Saath sciatica huwa hai 4 months se bahut pareshan Hu sir kya in sab techniques ko use Kar ke MERI recovery hogi..? Please help
After all this and you get better but at work it makes me flare agin and it’s back to square one
mckenzie exercises for herniated disc
@@human-ml2blhows you feeling now any better?
Did you had mri scan done? What did it say? Do you have disc protrusion or extrusion or degenerative disc?
You explain more thoroughly and carefully than the doctors I paid for.
I did a lot of research and watched hundreds of videos on this topic. I tried a lot of things and got to the same points on a hard way. You can trust to this guy, it works. If I would find his chanel earlier I would save 6 months.
This is tue most well put together video I've seen on disc bulge. A great refresher for what I learned during physical therapy a few years back. Thanks!
I’ve just had a second micro-discectomy operation, due to a compressed nerve from a L5/S1 herniation, and after 3 years of pain and treatment this is the best summary of advice I’ve seen/heard.
are u glad u did the operation?
Same question from me.@@sdestiny414
@@sdestiny414sounds like it buddy
Really good explainer. It all makes sense and aligns with what I’ve been experiencing. I would also add that swimming is amazing, and I’ve been able to swim without pain even when everything else hurt. Important to get advice from physio of course as each case will be different.
Appreciate the simple clear way you explain concepts. Refreshing. Keep going.
I've had sciatica for a month so far and I was stretching my hamstring. No wonder I wasn't getting better! Great video!
This guy explains it all so well and very thorough!
Thanks doc, your advices is really worth it. I've been struggling for a month and a half, but I tried some exercises, now I know it's wrong. Obviously, we need a lot of rest and smart movements that don't cause pain. In order for the inflammation around the disc to go away
The best advices ever ! All the points are really helpful . Thank you
Very informative video,thank you!!
This is excellent advice and shows a lot of understanding.
Great video, discusses what others don't. Good to see someone thinking outside the square to help us with this problem.
Thanks for the tips mate!
I’ve been living with disc bulge for over a year now and none of docs or physios gave that much information which now I know it’s true. If someone wonders what to do, those seem like the best advices you can get on yt!
Very useful video
I just found out that I have a disc bulge from deadlifting. I subscribed to your channel! Thank you so much for this video. I’ll try to do everything you suggested!
This is very helpful, most especially the hamstring advice
my muscle stiffness in my legs started to slowly go away when i used your sciatica exercises. thank you
Wow, I can't just tell you how much these tips helped me! Just sitting properly in a curved shape back gave me relief from pains on top of all the other tips ❤️👌
Really 😢
One of the best videos. I've been having problems with bulging disk for 3-4 years. Basically my disk is at extrusion stage where the whole disk was ripped. Basically this guy is giving best tips, tested many of them myself during those years. Few days ago I had 60km bike trip and it fucked up my back. Second day laying in bed, walking a bit or at least standing up every few hours. Cold showers help a shit ton as well. For first days ice helps a lot as well, it reduces inflamation. Basically my position on a bike puts too much stress on my back, tho for fact running completely removes my back pain, probably it pushes that disk back. Basically I already know how this time for me will end up, ill slay in bed for 1-2 more days. Then ill start walking as much as possible like he said then ill start running slowly increasing run duration depending on how I feel while running and the day after. Basically some motivation for whoever is reading this. You can live a fully healthy life you just need to stick to proper stretching, strengthen back muscles, loose weight if ur overweight, avoid activities that hurt or modify them. It's all about how mentally strong you are, don't give up. If you acfually stick to this plan you will be good. Even I knew that I was pushing with that bike ride but fuck that, im pushing to the limits and if thats what it takes sometimes then that's that. Now I know that I should do more running than bike riding or I should modify my sitting position on the bike or strenghten back muscles more before riding that many kilometers.
I'm exactly the same. 4 years this june. And cycling does massively aggravate it for me to, I absolutely love riding and I'm working hard to be able to ride regularly again
@@cennybkillinum Well I got better 3 weeks ago, drove 30km, then 10 and then again 10 the next day, then worked on some things and now again like a flipping dumbass I am in bed :D it's just absurd.. I felt good, the pain was fine but it hit me. Well, lesson learned take it slowww.. Running seems to help tho, and walking helps so I guess I have to do mostly that for like a month, then slowly start easing into the bike.
Were in this shit together, don't give up. The way I look at it is that there is no loosing for me, as long as im trying, im winning because im going towards my goal.
It's helpful BASICALLY!
Great, I will follow your advice. Thank You
Thank you very much for the tips.
Dealing with recovery and rehab on a likely minor disc bulge. As a farmer and father I need to get back in the game quickly. This is a very helpful video - thanks!
How you been? Did you get better ?
@@richard_001us I am back to normal now, but much more mindful of abusing my lower back.
The acute phase lasted just over 2 weeks. During that time I couldn't round my lower back without intense, sharp pain. Getting out of bed, tying shoes, sneezing were all really, really unpleasant. A miserable time.
I bought and read Stuart McGill's "Back Mechanic" which was really illuminating - I highly recommend it. I think the hellish part was mostly due to inflammation, which worked itself out. The rehab exercises probably helped, but mostly it was just time.
I've been housebound for over 8 months now, i've for sure made a ton of mistakes along the way that has kept agrivating and repulling, meaning everytime i think i'm ready to leave the house, its another 2 months in. I wish i would have moved through the discomfort knowing now how bad lack of activity is. My muscles have likely atrophied making rehab so much harder than it needs to be. Worst part is i'm a relatively young, highly athletic guy. This has been a nightmare.
Very sorry to hear about your situation but hope it improves soon!
@@HT-Physio Thank you. I'm up to 20 minute walks around the house, within a couple weeks i'll be up to 1hr+ walks...can't wai to go on a hike in nature again
Has anything helped you?
@@fireflyforest7584 Yes actually, apart from the exercise - CBD oil, proper electrolytes, healthy keto diet, and prolongued fasting...they all made a big imapct on recovery and my overall health, thanks for asking. Are you suffering?
@@gitsurfer27 how are you now?? Hope you're doing well ❤️🩹
Great tips mate❤
top notch compilation thanks a ton doc
This is an exceptionally concise, clear, and helpful video. Thank You. I've watched many on this topic recently and this is seriously great. I do technical writing and recorded training and so many presenters ramble and digress - this video wastes no words. .... I did play it at 1.5 speed, but that's just me :-)
Thank you for making this video! There's tips on here that i've not seen elsewhere and i will be putting into practice. Wish i'd seen this a week ago when i first got injured.
You're very welcome! I hope the tips help you to get better faster.
@@HT-Physiohello,just wondering if "dead bugs" the exercises for your core are safe to do with a bulging disc and annular tear at the L5/S1 ?
Two things that helped me the most. 1. While standing, bend backwards for 3 to 5 seconds. This takes pressure off the nerve. Before standing I do this, before getting out of the car, before picking something up, and before getting out of bed. Actually, I do it after also. I bend my back backwards maybe 100 times a day. 2. When I sit, I arch my back by sticking out my buttocks. This all really helps a lot! If you do this, the pain will be decreased immediately. I don't know why no one talks about this.
Thank you for these tips. Super helpful.
Recovery rode sharing: PT 2-3x per week to improve back and core strength. Walking start flat no incline and gradually farther then with incline, very gradual. Heat pads and ice as prescribed. Warm showers daily helps with muscle. Hot tub helps. The towel thing when sitting. Standing desk for work get rid of whatever chair you used when issue started. When pain goes away you need to continue it all as maintenance otherwise comes back. Good luck.
What is physical therapy did u do. Pls i need 😢😢🙏🙏
Hello Will. Any video exercises with Do's and Don'ts for us with a microdiscectomy surgery? Will be very helpful for our rehabilitation 🙏🏻🙏🏻 Thank you for your videos.
Excellent list and very helpful, blessings!
Thanks Doc.
It's 7 years since my first episode, I go 3 months at most between episodes, and I'm watching this because I'm currently in agony again. Lying on a hot water bottle in the small of my back works best for me. Sitting is a killer and my episode is always triggered by doing the most mundane tasks leaning forwards. I've never had sciatica but by far my worst episode in Dec 19 left me with a permanent feeling of sunburn in 2 areas on the inside of my right leg, on the calf and by the knee.
Heat may feel great at first, but it is actually going to make the inflammation worse, thus the pain will get worse. Ice will feel uncomfortable comparatively, but will help out so much more; I promise you. Assuming the issue is in fact a bulging disc. Which it sounds like it is. I've had numerous episodes myself, this latest one I've been struggling to walk even. Ice is a life saver.
McKenzie method therapy, and some good botanicals. Cbd, cbg, kratom, and the whole lot of tea herbs. So many good things in nature to help us get through the day.
Valerian extract when the spasms are strong
Hello Will, Just discovered your channel and recently subscribed. The information is great. I do have a question for you…I have two discs that are slightly bulging mid- back ( this causes quite painful spams when I’m in certain positions) and some stenosis (this cause numbness when I walk too far or stand in one spot tool long) in my lower back. I am curious if you feel Inversion Tables can be beneficial or if they are counterproductive? Any thoughts would be greatly appreciated!
This is the best video about the topic. Thank you very much!
thank you very much! the tips about the hamstring is so true! i was doing stretches and yoga for 8 months and it never went away even got worse (for disc herniated S1-L5), when i stopped it got sooooo much better almost gone! i wish all HT P knew that!
28 year old ultrarunner, bulged my L3, 4, and 5 according to the MRI. Had 3 months of zero progress. Pain was so annoying it took me 20 plus minutes to get out of bed. Finally felt the pain centralizing about 2 weeks ago, and it has been improving daily. I wanna get back to running already, it's driving me crazy lol
How are u ? Ur gonna get back there!!!!
Yeah how are you now dude? I am on the slow path to recovery and absolutely itching to go back into running and cycling. Being an athlete and not being able to do this is depressing. Would love to know how your recovery is going?@@TheBeast-go2mm
Same L3,4 and 5
Thank you so much for this video. I've been suffering terribly for over a month with sciatica - numbness, pain down the thigh and into the groin. I've watched lots of videos but this one gives me hope and explains things so they make sense, while confirming some of my impressions. I feel much better already!
I'm having the pain down the thigh, it's really bad. Waiting on an MRI.
How are you right now brother
@carolfox9620 how are you doing now
@@divanshugarg1144 kitne din hue bhai
@@divanshugarg1144 Mera bhi 1 month hone ko h kabhi thik rhta kbhi fir suru samjh me nhi aa rha
I’ve been dealing with this pain for quite a while now leaning my whole upper body to my right side at times and gone to a chiropractor to get adjusted and I was told to stretch my hamstring due to how tight it was only to feel worse after doing so. I’ve taken the advice from this Dr. and have seen tremendous improvement. Literally felt hopeless and depressed that it was going to be my new norm. Slowly getting better can’t wait to feel back to 100%.
How are you feeling now? It’s been 2 months
Thank you very much for your advice. Keep up the great work.
Glad I found this video. I'm guilty of trying to push through painful stretches and exercises, thinking helping things.
I wish i had come across you 2 years ago... i have bulging disc L4/L5 S1 nerve damage i have seen just about everyone... physio giving me exercises making me much worse.... going through your videos last couple of weeks taking on the CORRECT info and doing the exercises and the relief is unbelievable... hopefully on the right journey to recovery now 🤞... more ppl need to know about you !!
So pleased to hear about this and thank you for sharing! Good luck and hope it continues along the right path!
I have the same issue. Pinched nerve on s1/L5. Did physio as advised by NHS for 6 months and did not help a single bit. Was stretching harmstring as well, but will stop for a now and see how it progress.
@@sm1smaharjanevery morning i am doing wills exercises and i am good to go for the day i have incorporated standing quad stretches aswell for me completely takes the pressure of my back without triggering any sciatica.. where all different tho.. good luck
Absolutely the same here. Thank goodness!! I’ve only done the proper exercises for two days and already so much better. I’d begun thinking that I might be permanently in this poor and painful condition. I hope it heals completely….for both of us.
How did it go, did either of you recover from this @stevenw1198 @sm1smaharjan
I had 2 surgeries for severe sciatica in my 30s.the nerve was stuck in herniated discs. Insurance insisted I do injections and physical therapy for months. I was in unbearable pain.They had me do the exact stretches and exercises that your NOT supposed to do and made it worse to the point I needed emergency surgery and have permanent nerve damage.Now here I am in my early 50s with a bulging disc in the same spot. I was sent to a pain management Dr. Who doesn't know sh*t. He says sitting wont makes it worse and to get an injection but its a different nerve, meralgia paresthetica but he doesn't even know if Its pinched in my back or somewhere else. Iam feeling some sciatic pain as well. I watched this and another video that are helping me. Thank you for this video you are really helping people more than you know ❤
How are you doing now?
Yea that’s ridiculous sue for malpractice with retainer attorney good luck!
Hi how are you going now
Time to go to Mexico and get proper imaging and the care you need
Helped so much!! Thank you!!!
Absolutely THE best video on this topic. After watching about 50…..this one has proven correct 100%
Man there's so much conflicting information from different UA-cam Physical Therapists. Its impossible to know which advice is the most valid. Many of them recommend the hamstring stretches and other movements that exasperate the pain. Your advice does sounds logical though, especially the hydration and sleep advice. Thank you.
The thing with me it’s that I wanna train again in the gym , i don’t feel
Any pain at the gym when I perform the exercises but when I get home at the evening my back hurts … I have a disc protrusion… I pray to god to heal and I hope everyone will too
Get well soon!
Same
I have the exact same problem. 😢
@@ArpitaBhawalMcKenzie method therapy. Perfect for bulges and pretty good for full herniations. Especially in this situation when it only hurts post workout
Your video helped me get much better, thank you sharing your knowledge ❤️
So glad I heard you say not to stretch the HS! Way too many physios will tell folks to stretch them and the patient gets worse or takes a lot longer to get well. And great info to tell folks to do the non-painful side!
Such a informative video!! Especially the walking I’ve been walking 5/10mins every 1.5 hours and thought it wasn’t enough but this has made me feel better thanks
No problem! Hope it improves for you soon.
I wish there were more videos with a routine exercise. So far, I have been able to only find one instructor on UA-cam that has routines that follow these instructions above.
My local physio told me to stretch hamstrings. Although the overall pain got better after a few weeks, it completely stopped getting better. Been in this state for about 6 months. I've been at a few others and no great improvements. I was always told that surgery isn't needed. I'll try avoid hamstring stretches and including a better sleeping position. Thank you sir
great tips!
Bricklayer of 53 ,done lots sport in my life .cycling running race walking
My discs are nearly worn down completely especially on my left .
It’s very worrying for me due to my physical job .
I’ve heard of this new disc seal treatment in USA
I’m hoping this gets rolled out in uk .
On diclofenac now every day again 😢
Thank you mate, that's the best video I've seen so far on the topic. Have a bulged disc since 10 days and it's slooowly getting better. Just the numbness in my foot is annoying as hell.
How is your recovery?
@@CarlosDiazAustralia hey man, the numbness went away after 2 months. I kept stretching and training my core every day.. i still feel it a bit in my leg (slight pain) but i'm off painkillers completely and can live normally again. Never give up is the lesson here i think🙏🔥
@@thesilencebehindsounds Amazing to hear you are doing better!!!🙏🥰😌🙂
@@thesilencebehindsounds hey glad to hear that you are doing well. I just want to ask what stretches were you doing??
Great video! Simple, concise and works. So grateful
Glad it helped!
Thank you so much I really need this video and I’ve been doing all these mistakes and wondering why not Im getting better. Thank you so much
I am so happy I came across this video, I've been following other people's advice and been stretching the leg that hurts,and just like you said it doesn't help,it makes the situation worse.I will now focus on the left leg that doesn't hurt.Siatica is the. Worst pain ever.Thank you so much.
Sorry to hear you've been suffering so much but hopefully the information helps!
What stretching have youve been doing?
This is good video Dr.thanks much more..and add any mistakes that's worse to recovery any disc herniation.👋👋👋🙏🏽🙏🏽🙏🏽
Being highly engaged in fitness activities, it's challenging for me to prevent aggravating my sciatica. The persistent battle with this condition over the years has made it evident that inflammation is the underlying cause. Recent MRI scans have confirmed a minor bulge, necessitating a reevaluation of my level of physical activity to improve the situation 😢.
And how are you now bro?
Thank you for clarifying what I must do and not do to heal my back . I understand so much more.
Youre explanation is so thorough . Thank you.
Glad it was helpful!
Muay thai athlete here. My dream was to compete in the future but my l5 s1 disc bulged and the pain was really hard when standing still for more than 10mins and always feeling something in my back. After 3 months of doing 2 - 3 exercises for back ican run, rope skip, even train muaythai again with no pain (pain only comes if i stand still or stretch too much my left leg). I hope one day i wont feel anything in my back.
What exercises did you do
Ice packs help me more than anything. I’ve had to completely surrender for the first time in my life. It’s been unreal but finally walking across the house at week 7 and got the epidural at week 6. I could not stay in the MRI machine due to past trauma claustrophobia, so I’m learning everything I can (former massage therapist as well) to make sure I heal up for my 3 year old son. This video gave me hope when everyone made me feel stupid for not rushing to beg for surgery. I watched my stepmom suffer for 10 years with unsuccessful surgeries. I immediately switched to an anti-inflammatory diet (besides a few depression cookies 😂) and I literally had to order a potty chair at age 38. I personally had no idea a disc herniation was this serious.
I'm so sorry you've had to endure the pain. I'm 42 and have a snazzy cane and 2 walkers (one is for off roading 😜).
@@pea_hola5436 Off roading 🤣 now this would be me! I appreciate it doll and I hope you make a full recovery soon! Today was lots of tears (pain and grief) riding in the Walmart scooter, but I drove today and shopped. Unloaded by myself. Trying to stay positive. I’m a very happy person but I’ve learned alot about myself thru this.
Same here with the ice, works best for me too, i tried heat once and felt worse then my PT put a heat blanket accross my whole back and i got much worse (idiot), i felt like she cooked the nerve basically... i wish i knew about the rolled up towel sooner, getting out of the car was always excrutiating pain for months, 1 day i put a golded tshirt behind my lower back in the car & now i get out pain free
@@Jk_311 Glad you got some relief! I’m using the heating pad now on my leg. It helps with the muscle aches from walking weird. I never put it on my herniated disc or top of the nerve because it burns me too!
@@mimiseeyou yes i agree, the heat works on the soar muscles, not on the herniated disc. I dont know if you are also having the hip pain from the muscles there, i was able to get rid of that by strengthening them. What worked for me was a resistance band around my ankles/lower legs & walking sideways (lateral walking), 5 steps left/5 steps right, 30 steps total once a day, hope that helps if you or anyone wants to try
Thankful for the advice- find it very helpful
Thank you bless you for these wonderful tips 🙏
So glad I found this video. Thanks for posting. My doctor had me in physical therapy for 9 weeks and I feel it made me worse. She stretched my hamstrings. Even though I told her it hurt and pinched she insisted I wouldn't benefit if I didn't push myself. She has a doctoral degree in physical therapy, but no common sense. Some of the exercises were good, but she also tried to have me do a ab roller which was outrageously painful and I ended up refusing to ever do it again. The other bad one was a machine with weights which was to build muscle on the sides, but it twisted and pinched. The good ones were done laying on a table with a Pilates ring and large exercise ball and a few other table exercises. The side steps were bad in the beginning, but got better. Hamstring stretch was bad.
My pleasure. Sorry to hear about your experience but hope it improves for you very soon!
Yeah don't go stretching your hamstrings at all
Same thing happened to me !
I seen many videos of doctors actually advising patients to stretch like in my case i been stretching a whole lot
brother i have been pushing through the pain and stretching hamstrings aggressively. Going to take these steps and see where it takes me. My pain seems to concentrate in my calf as opposed to my hamstring though. MRI states L5S1 so just curious on that difference
Thank you very much for the information 👍🏾
Beautifully explained!!
I would hug you if I wasn’t half a world away and on my back in horrible pain at the moment! 😂 Seriously though, THANK YOU, this is genuinely the most professional, understandable, and USEFUL advice I have ever received. I actually feel much more confident now on how to help myself get better, and stay better.
same here from nepal
Thank you so much for this video! I wish I would've found this earlier. My pt after my disc bulge was all sorts of leg stretches and torso twists, etc and all this actually led to the sciatica that I have now. I'm going to follow these steps and hopefully they speed my healing because I'm 4 weeks into this awful pain, but trying like crazy to stay positive.
Do not go under the knife. You can heal this. I had the discectomy and regretting it after reherniating. Try everything. Give yourself an entire year at least. I was pushed into the first and headed for a fusion. Im a 32 year old former soccer athlete. Im fighting a second operation with everything ive got and playing way smarter this time. No impact. Not even the lightest if you can avoid it.
@MRONE254 Thank you for your reply. I appreciate you sharing your experience because it's very helpful. It really is a daily battle. I definitely want to avoid surgery if at all possible. I hope that you're able to avoid needing that fusion surgery, too.
Sorry to hear that! Pleased to hear the video helped.
Hey Smiley did your doc ever prescribe you a medrol dose pack?
@BRAD ADAMS Yes, but sadly it didn't help much. And now I'm 3 weeks post epidural steroid injection and that cut my pain down a bit, but I wish I'd see the amazing results others speak of. Fingers crossed I can tough this out until it heals.
I find this video more important than just teaching exercises to relieve pain caused by bulging discs. I used to be active in gym workouts but after having lower back pain, apparently caused by bulging discs, I am wary of which workout I can do without aggravating my pain. After watching your video, I learn how to gauge the workout. I’m also happy to know that walking is good for me. Thank you so much for making this video
Great job appreciating
I'm sorry Will... everything you've said is true, but it is all just working around the edges of the problem. The McKenzie method of stretches and movements are by far the most effective way to quickly resolve this bulging disk issue. I had surgery 15 years ago, which was great. But, I'm still active and manage to bulge my disk every three years or so. I discovered the McKenzie technique about 10 years ago, so I've had three disk bulging events to try/practice this. The most recent was about a year ago. This was the first time that I had the absolutely frozen body from disk pain. I sneezed while getting up from the couch (day 5 into building a bathroom in my basement). I couldn't stand. I had to roll off the couch and lay on the ground. Within 10 days I was 95% cured. I did the McKenzie technique every waking hour for 10-15 minutes. The first few days there is no improvement. By day three you'll feel the sciatic pain leaving your leg for 5 minutes during/after the McKenzie technique. This time of less pain will now get longer with each day. By day 10, you won't have the pain down the leg. Your walking gait should be back to normal (almost... 95%... this complete normal walking gait may take another week or so). The absolute best video I've found starts with "One Minute Sciatica Exercise to Cure Sciatica", by ACTIV CHIROPRACTIC. All of his movements are from the McKenzie technique and get right to the heart of the problem (these techniques squeeze the disk gunk back into place... the longer the gunk stays back in place, the more healing time there is... it allows the outer wall of the disk to repair the "soft spot")
How are you feeling now, are you completely cured?
@@louisjackson3969 I don't think there is a "cure". Surgery was highly successful for the whole year of pain that I had (because I didn't know about the McKenzie method back then). But, at my 67 yo age, and the fact that I'm still doing things like finishing our basement by myself, I am highly prone to bulging the disk. I've now learned that after a full day of lifting drywall sheets and screwing drywall over my head, I WILL have a sore lower back. I now know that is a sign that the disk is bulging. So, after this day of work, I'll do three 5 minute sessions of McKenzie, and within an hour my back feels great. I should note that I do a basement workout every morning, swim half a mile 4 times/week and walk 2 miles 3 times a week, so I'm relatively fit... but I still have disk bulging issues. McKenzie is so effective now that I no longer consider surgery... it's not necessary for my situation.
This is a great video! I’m only into one week but it’s been the worst week of my life! I literally can not sleep in any position without severe pain. It’s turning me into a very depressed person and not working or going out of the house for the eighth day now has been rough. If I have to stay out of work another three weeks…I’m going to be in real trouble! But I’ll do anything it takes to get rid of this pain! The thing that’s really scary is what do I do if I can’t sleep for weeks? I know this I really unhealthy… and I’m scared to death! I’ve never experienced anything like this…I will try all of your tips! Hanging from a bar/rolled up towel/walking as much as possible/extra hydration ect. My problem is the lack of sleep and inability to work…I’m not sure how to manage those two things. But the pain is reminding me constantly that I have to do whatever it takes to get through this! Thanks for all the great advice!
Hey, sorry to hear that. I was diagnosed with lumbar spondylosis so I can relate. Just like you I am always feeling pains no matter the lying postiin
So sorry to hear that. I hope it improves soon. The acute phase is very difficult. Hope you manage to get some sleep!
Hey brother! You are doing a lot of good/Thank you! So 90% of my pain is now in my lower left leg between my knee and ankle. I watched your video on pushing the outer bone gently about 15 times several times a day. But I just saw it today so I’ve only just begun. I’m getting a neighbor to pick me up some Salonpas Lidocaine deep pain relieving cream today. My problem has been none of the otc medication I’m using will even touch the pain. So I’m going to add this cream to the possible remedies. The recommended dosages of otc meds just won’t touch it. The lower leg pain is not as sharp as some people describe in their cases…mine is more of a constant deep dull ache that although it’s dull it is still agonizing! But it lasts for hours and although its a dull ache it’s been so relentless still makes it’s tough to walk a lot or sleep more than an hour or two at a time. So my question is because it’s more or less moved to my lower left leg and 10 days ago it was in my lower back with sharp pain in my glute(buttocks) and down the side of my thigh (and outer calf)…do you think I’m getting close to the “no more extreme pain finish line”(?) @@HT-Physio Hey brother
@@HT-Physio Hey I tried to reply back a minute ago but it went in to the “comment” reply section. I don’t know how I did that lol Anyway I will try and do this again and hopefully it reaches you. So my pain was originally in my lower back glute (left buttocks) outer left thigh and outer left calf. And was really sharp in all those areas. It’s now 90% only in my lower left outer calf down to my ankle. And it’s more of a relentless dull ache that lasts for hours! Although it’s a deep dull ache… it’s still agonizing! otc meds won’t touch the pain…as I try and stick to the recommended dosages. I’m getting my neighbor to pick me up some Salonpas Lidocaine deep penetration pain cream today. Hoping that will help. But my question is since it’s primarily in my outer lower leg as opposed to my entire leg and buttocks and lower back… do you think I’m nearing the “no more intense pain finish line”(?) It’s only been 10 days and I haven’t really been pushing myself by going downstairs (and back up)…I’ve pretty much been trapped in my apt for these 10 days. I even rented a wheelchair to try and not walk too much around my place. It seemed the right move because walking and standing too much was caused intense pain. So although I’ve used it less and less each day as the pain in those other areas has diminished somewhat. What’s your opinion…have you ever seen anyone be pain free in a couple of weeks? I’m trying to stay optimistic…I just really need to get a good nights sleep and this aching just won’t allow that to happen. Trying desperately to not become a Zombie!!! Thank You so much for the work you put into all your videos. I watched the one about pushing that outer bone of the leg gently 15 times… several times a day…but I just saw it today. So just getting started on that! Thanks again!!!!
Try a pain management physician. They can relieve your pain with an Epidural injection. I have had this and after two injections was pain free and doing PT.
First diagnosed with a disc bulge at age 27. Am 55 now and have fused L5 S1 with facet joint inflammation on the right. 5 years ago diagnosed with Trochanter Bursitis and Piriformis syndrome same side. 3 nerve blocks gave temporary relief. Last year ended up with a meniscus tear on the right knee. Doctor said no surgery required. Sciatica pain on the same side which started more than a year ago is only getting worse despite doing all the rehab exercises. The pain just won’t go 😢. Also had a whiplash injury 8 years back so my entire right side is in pain constantly! At a loss what to do… have always been active with regular walking strength training and yoga but now find it difficult to do much so just sticking to rehab and walks. Watching your videos gives me hope but the confusion is that I might be aggravating something while trying to work on something else eg some back exercises possibly aggravate the facet joint. Feeling hopeless and helpless and age related hormonal changes don’t help! Reaching out to you with hope in my heart…don’t want to give up!! Staying on an anti inflammatory diet, lost weight with keto walking doing rehab don’t know what else to do! Couldn’t walk 3 weeks ago and forced to have muscle relaxants which caused stomach issues! Please help!!
Thank you so much for this helpful video!
thanks for this, very helpful. I'm 6 years into a chronic lower back, had about 25 spasms that happened when i bent forward at the waist, i've just about overcome these now (fingers crossed) but i'm still left with a back that always starts "seizing up" after 30 mins or so activity, including just walking. I'm 52, slim, healthy and fit otherwise so it is increasingly frustrating for me, particularly as I'm (was) a passionate golfer and clearly find it impossible to play for 18 holes now without my back completely seizing up (unless I take zapain)..
Sorry to hear you are missing out on your golf! Hope you manage to get back on the course for a full round soon.
@@HT-Physio thanks. I do get round - but only with zapain. I’d love to get round without the pills. Your exercises are helping hopefully I’ll get there 👍
Sounds exactly like me and I'm 39 Yr old cyclist
You might try a good source of magnesium for your muscle spasms. About 1/8 tsp.
Should i also avoid going to the chiropractor to get adjusted ???
Thanks so much for your video dude ! Massive help!
Ok I have to admit, this is by far the most comprehensive video and makes perfect sense. I watched many videos and read many articles on the topic and was just so confused about what to do and what not to do. I was just on mr scan and I can see I have compressed and bulged disc L5S1 and Im waiting weeks now for my doctor to give me further instructions and diagnose. And now I am here seeking advice about what to do and what to avoid in the meantime.. so I guess any bending down, picking something from the floor, etc.. should also be avoided if possible?
Im over 50 and have suffered from pain since i was in my 30s. I hate it! I used to be a long distance runner. Pain has rruined my life but I walk around with a smile. Im back studying what will help me thus im here. Nothing has ever helped me. Im in an exercise group and I cant keep up. The trainers are so nice but no one understands the pain i experience almost daily :( Im hoping one day to have a majic pill, surgery or anything that will get rid of this suffering.
Definitely you Are stronger and unstoppable
Try swimming as a sport.
Very informative. Thank you. I am going through my third or fourth round of the seemingly same bulged disc injury, and I sort of get over it but reinjure it and it takes forever to go away. How long should we expect to stick to a careful/healing routine before we can go back to doing more? Getting back into mountain biking and white water kayaking but I feel like I'm hitting more setbacks than progress.
Mountain biking is saving my lower back, I feel great for 3 days after a ride.
Thank you so much! It’s what I need. 🙏
Thank you so much great tips❤
i am 65...i had a bulge disk between l4 and l5...i couldnt walk more than 10 paces and had to sit down immediately or i would fall because the hernia was touching the spinal cord and paralyzing my leg...all doctors i saw, wanted to practice different surgical procedures in me...i finally found a doctor that treat me with only one ozone shot (called "discólisis") directly to the disk...the hernia went from being the size of a grape to that of a raisin...now i run and go the gym 3 x week...
So pleased to hear it improved for you!
Hey…so I am 60 and in terrible pain. It’s only been one week but I don’t think I’ve been able to sleep more tha 10 hours total during that time! The last two days I’ve had (0) hours… I’m about to go off the deep end. So what kind of Dr gave you that shot? Chiropractor or different kind(?) I just can’t do this for several more weeks!
Hey doc! It's been 8 months now since I felt that excruciating pain after a yoga/hit session. I'm a yoga teacher and I was starting into contortions with no professional advice or supervision 😅Just started to take my pain seriously since february, I stopped yoga and other sports completely (as an athlete that emotionally hurts) and I focused on swimming, having an anti inflamatony diet, avoiding sitting, stretching, doing some Mackenzie exercises and God... that helped A LOT! In one month I got 90% pain free 🤍 I don't know if it was only in my situation but, would you recommend swimming as a good treatment?
Thank you for all your advice 🙏🏻🤍
Sorry to hear you had to stop everything but really pleased it helped! Swimming can be good but different for everyone. Hope it improves soon!
Week 14 here and looking to start water aerobics with the seniors 💪🏼🤣 to build my strength back. Still feel pressure on my disc some and sciatica is not as bad now. Hoping the movement without my weight will be a good next phase for me. Hope you’re back to life soon 💕
@@HT-Physiois yoga in general harmful for herniated discs? I have a disc bulge, can I continue with yoga ?
Stop doing streching in the name of yoga and pranayam come to India we'll teach you real yoga and hathyoga
@@RitikKumar-hs2qr I'm already saving money ☺It's one of my dreams to do a YTT in India 🤍
THANK YOU FOR THIS ❤❤❤
Omgggg this was super helpful. Thank you sooooo much
With my budging disc the pain wasn't on my back very much but is with the front side of my thigh with my leg...it came on me overnight. I went to bed just fine and woke up the next morning crippled with pain. I laid around for a week hoping it would get better, but finally had to go to the hospital because of the pain while trying to walk....was in the hospital for 6 days. The spine doctors did an injection at the budging disc area.
I'm 4 weeks into this and the major pain in my leg is gone now, but my skin on my thigh hurts to the touch..feels like a bad sun burn..I couldn't even have a blanket at night touching my skin and the pain in my skin makes wearing pants very painful with walking as the pants rub your skin while walking...still not back to work because I can't bear the pain of my pants rubbing on my skin as I walk for 8 hours....it's slowly getting better and can tolerate a blanket on my skin at night now, but still not so much with pants on..at least not for that long. This is the worst thing I've ever experienced
Very sorry to hear about that and hope it improves very soon for you.
Is this in your hip area? I also get this pain. I got an L5-S1 microdiscectomy 2 weeks ago and the only pain remaining is the pain in my right hip/thigh. Any updates to fix this? if so lmk
@@Two4Jay How are you now
@@adityalotankar4306 hey a lot of the lingering pains post surgery have gone down. I do still deal with hip pain, but I am mobile now. Doing some walking, light running. I don’t have any leg pain at all but do have back discomfort. Not sure that back discomfort will ever go away. But as long as I don’t wake up with my back already beat and I’m able to workout, I’m fine. I even went on a trip and was able to enjoy 3 days traveling without any serious pain unlike before
@@Two4Jay Great!! good to hear
Everyone is a little different, but I bought a doorway pull-up bar, and it changed my life. Besides getting rid of almost all pain from a herniated No 1 lumbar, it removed shoulder pain that I was barely aware of, increased mobility all around
I only do deadhangs several times a day, working up to pull-ups
Thank you for sharing!
Grateful for your valuable advice 🙏🏻✨
You're welcome!
Brilliant advice, thanks.