I just wanted to leave a word of appreciation for this video. Three months ago, I had leg pain while walking, I couldn’t sit for long periods without feeling pain. I started doing these exercises every morning. After three months, most of the pain is gone and I can walk and sit as before. A big shoutout and thank you to this channel! It was a lifesaver for me!
Your exercises in Phase 1 relieved my pain in a few minutes. Months of 24/7 radiating nerve pain down my leg, no sleep and countless appointments with chiro’s, accupuncture, massage hasn’t even come close to the help you’ve delivered. Thank you from the bottom of my heart. With Phase 1 exercises how long should we do them for ie a week, month etc or until we feel no pain then move onto Phase 2. Thanks again Dr Jared- words cant convey how you’ve helped
I really hope this works for me. It’s been 2 1/2 years of constant back pain since my car accident. It never goes away even w meds. I’ve had so many different treatments and now they’re trying to send me to pain management but that scares me because of the prescriptions and I’m not one to take a bunch of pills. I’d rather stay away from them. I hope this works 😕
Thank you for this! I was in a car accident a few weeks ago and was diagnosed with buldging discs in cervical, thoracic and lumber. The sad part is I’m 20 and my doctor told me if I don’t get this taken care of, I’ll be dealing with back pain for the rest of my life. So I appreciate this so much!
New to your channel. I have a bulged disc and have been going to the chiropractor. I have gotten relief but they are missing the rehab/ strengthening part. They told me to do pelvic tilts and would be enough. This has really been helping. I think we need a better working partnership with chiropractors and physical therapists. Thanks again!
Watched a few videos in the last hour and I sleep wrong and the suggestion is to sleep with pillows between my legs. I have done this and every time I move I woke up and found it hard to move from side to side. You showed great exercises. Thank you. I do them often as I always go to the gym orfor walk / runs, or just walk which is about 5 miles.
If you're moving a lot in your sleep you might benefit from a pillow like this one, Joyce: amzn.to/2VSe97A Designed specifically for restless side sleepers! Thanks for commenting!
Thanks SO MUCH for all the additional information you provide. The descriptions and explanations really help get my head around what is going on. It's hard to know when you can safely do activities which cause pain when you have no idea what's going on in there. I'm told keep moving, but don't do things that make you hurt. Well, EVERYTHING hurts, so I've been fearful for decades. I wish my physiotherapists were half as informative as you are. GREATLY appreciated. I'm definitely sharing your vids around. Thanks
The previous video really helped me out and my pain was actually centralized and now i am in peace.. Going to try these exercises as well. I wish this pain never comes back 😣 Thanks alot
I have the worst case scenario that you gave where the pain runs down my left leg into my left heel. I have trouble with the right hip and had an episode where I could not walk in March due to the pirformis muscle locking up basically on me! I like how you take the time to explain all of this.
@@toneandtighten Thank you so much! I've tried a few things you suggested and feel some results! You did such a great job explaining what was wrong with me!!!
It really is, Dawna. It's a great way to work the "posterior chain" including hamstrings, glutes, and lumbar stabilizers and doesn't require any equipment! You're very perceptive!
Thank u for the content. Sometimes these exercises relieved my pain but somethims it did nothing. I dont know why but these are the best backpain relief activities.
Thank you so much for this video! I’m 24 I was diagnosed with a herniated disc when I was 15. It is really starting to get in the way of my day-to-day life. I’m really trying to strengthen my core (something I should have done a long time ago) my question to you is how often should I be doing these exercises to really start seeing some changes in core strength? Thanks so much! 😊
You have done more then the 4 physios i have seen in the last month. All they gave me was the mack method. and it made me worse. Thank you from all the love i have. I am so sick of being 27 and being in pain !
@@toneandtighten woke up today after doing your exercises 2 times a day. sciatica pain is GONE 😭😭😭😭 THANK YOU THANK YOU !!! i will continue this as apart of my rehab program with chiro for the next months ahead !!!
Thank u for this! Really! This helped me even more then my doctor did. Your explanations made me realize what I have been doing wrong for years.. I just ran today for the first time in a long time.. I will start using more extractions in my rutine from now on! 😊
I had back surgery for a Bulging disc I was doing good I was walking now all of a sudden when I wake up I have pain on the left side running down my leg especially when I have bowel movement well these exercises help
Hi mate, I've had a pain from by back to the leg for the last ~3 years. Just had an MRI done 2 months ago and a result I have is a bulged disc L4/L5, but the doctor said it only slightly touches the nerve so they won't operate or do injections. Going to do these excercises as a last resort, been to 50+ chiro sessions with 5 different Chiro's in 3 countrys and no one helpped or gave an answer, I'm 28 and this doesn't sound well at all for me. Cheers mate 🇬🇧👍
Oh man - ribs are my NEMESIS! Honestly - they're pretty tough to treat. You might try some of these things out: th-cam.com/video/8otTdS5DhE4/w-d-xo.html th-cam.com/video/cGjZ_XAvaXI/w-d-xo.html Good luck, Bob!
I was diagnosed with a herniated disk and 4 bulging disks in my lower back about two years ago and it has gotten slightly better since then but the main issue now is after walking about half a mile - maybe a little more - it starts getting numb in my left leg starting around my left glute and sometimes goes to my toes(only in my left leg) in its most severe case I’ve had sharp pain in my glute enough to where i have to stop walking and relieve it. I just wanted to hear your personal opinion as to make the symptoms lesser and lesser. Thanks!
Thank you for video. Your presentation and personality are great. As a long term back sufferer, primarily through 40 years working 8 hours a day at a PC screen and not paying enough attention to posture, I agree with your recommendations and do these exercises regularly and they do help. I have another question however. I was diagnosed in 2013 from an MRI as suffering from stenosys AND bulging disc. The exercises generally recommended for each are exclusive of the other and it is difficult to be sure which is causing my pain. My assumption at the moment is that as bending forward and twisting is by far my biggest problem and cause of pain and doing extension exercises provides substantial relief, my biggest issue is the disc problem. However what is a recommended exercise regime if you have both issues and how can you identify if a period of pain is down to disc or stenosys? Thank you for your great channel
Hi Phil! Thank you so much for your kind words! I'm sorry to hear about your back pain and multiple sources. Typically when I read an MRI that indicates both issues my focus is on finding a "directional preference". Usually people will move one direction and it causes pain and then move the other and it feels better. In your case it sounds like the disc is the bigger issue and therefore that's where I would focus my efforts. That being said, however, I wouldn't advise you to push into extreme end ranges of extension at the risk of flaring up the DDD/stenosis. Extension-based exercises (like those in this video) only into your pain-free ROM are the keys for you. Hope they help!
Im 27 and I just got the results from MRI 😭 I have all lower back disc degeneration with bulged and mild facet arthrosis plus a protrusion. Please tell me your opinion because I love to workouts and lifting
This exercise is recommended for golfers. I've tried it a couple of times and they are hard to do. So motivation is your roadblock here. It's just pure grunt work.
Hello there, i didn't understand- do we progress the exercises up if you we do not feel pain while doing them? Also, how many times a week do you recommend doing these? I don't know if I missed that information from the video in which case I do apologise, I'd still be grateful if someone could clarify.
just subscibed to your channel just now i need fitness tips for me since my back is paining in work and home sooooo much i go to gym yoga and swimming in SIngapore am in SIngapore Thanks Ramya
Can you please make a video of different kinds of pain on the lower back? My husband has pain whenever he takes a walk and come back with pain on his lower back. Thanks
The MRI I had showed herniation in C3. 4, 5, 6 and 7. I don't take anything for it. I have seen a chiropractor for acupuncture once and decompression six times. My insurance doesn't cover chiropractic and it was $178 @ time. I really can't afford to go. I have been dealing with this since August 2016. I am a wife and mother and I'm pretty miserable most of the time. I try not to complain but as I'm getting older it's kinda hard not to:) I've allowed the pain to stop me from exercising. I need some safe exercises to tone up (all over) without being strenuous on my neck and back, if you will do some videos on that it would be greatly appreciated. Thank you in advance:) Yahweh bless you in your work
Thank you so much for this, Dr. Jared! I will definitely try this. Question though - I have a herniated disc L3-L4 and I saw some videos that recommend standing back bends, or upward facing dog/cobra pose. When I do them, I feel a sharp pain in my lower back. Is that supposed to happen? Does that mean it's working? Or should I discontinue? Thank you again!!!
Hello sir. I am a mother of 1.5year old boy(july,2022) I have a diastasis recti of 1 finger and disc bulging both. Please recommend exercise for both. Lots of respect from India
Hi Jared, Thank you for all your informative help out here in above videos. Really appreciate your effort. I am an engineer and struggle alot with lumbar pain which moves down to left leg more often but the pain keeps shifting between left and the right side. I realize that the pain rises from the left dimple on my back and moves down to left leg, also at times behind the knee followed by side of calf (at times). Please guide what kind of issue (DDD, herniated disc, bulging disc, sciatic or stenosis}) it is. PS: I haven't got it diagnosed with a doc yet. I am managing the discomfort in left side of leg by doing yoga and the regime mentioned by you in the related videos.
Also the discomfort appears by continuous sitting or standing. Whereas I feel relief from the discomfort post jogging. Looking forward to hearing from you soon on the above cocern
Sounds like it could be a couple of things going on, Anisha. I would start here and see if we can diagnose things a little further: th-cam.com/video/KhTDej-LKRM/w-d-xo.html Then follow the links in that video to find the best treatment options for your pain. Good luck!
Hello just found this video went to the doctor and was told that I have 2 slipped disc in my lower back it was told to me that the only options is pain management injection or back surgery I don’t want either can you give me any information concerning this situation?
Have you ever helped anyone with an L4 disk herniation that causes the glute to swell? I’m a track and field athlete and I’ve been having this issue for over a year and nothing seems to help
Great question, Ann. Unfortunately at this specific time I don't have a video for SI joint rehab. It's in my queue and I'll be sure to publish it ASAP. Thanks!
I've heard mixed thoughts about a strong core being a fix for a disc bulge/herniated disc. Some say it's 100% what's gonna cause it to heal, and some say it depends on the individual. Thoughts?
I have done nothing but stretches and the cobra (mack method) for a month for my large extrusion L5-S1 .. and it has done nothing, if anything i feel worse sciatica wise. whenever i do core exercises the pain greatly. subsides. I have been to 4 physios. I have learned sometimes .. most of the time you need to take your health into your own hands
@@Alyssa501 Fun part is, I've now done the cobra stretch for months without improvement too... Like, everyone recommends it, but it has done nothing for me. I've tried both dynamic and static variants of it. But I've now had pain since May 2022, and I'm afraid I'll never get back into being active, lifting, or even just live a painfree daily life...
@@ditz3nfitness Oh my god. I FEEL FOR YOU !!!! I had issues since July. This missed diagnosed me with SI Joint Dysfunction. It was manageable for months till I started having really bad flare ups after attending Pilates classes. Doc finally ordered an MRI .. I have 2 herniated discs. my L5-S1 is ruptured. One thing I learned is.. avoid surgery at all costs. Not till you have done everything you can. Chiro physio. This being said. I would stop doing everything if you havent already. Be mindful of your posture at all times. I havent rounded my back in 4 weeks so far. eventually it just becomes natural. I just finished doing his Core exercise .. the pain has greatly decreased. STOP doing static and reg cobra !! stop !!!! I didnt do it for a week even my chiro told me to stop! I went to a new physio last night he told me to continue I WOKE UP TODAY IN SO MUCH PAIN. I finally took to the internet and started researching if it was normal. depending on your herniation it can actually pinch the bluge or fluid MORE and irritate the nerve. So now for a different variation I only lay on my tummy with two fists stacked on one another while i place my forhead on top. I stay there for about 2 minutes. This will more likely help that fuild move back into the spine. Your case sounds similar to mine. I would go to a SPORTS Medicine CHIRO ! and DO these core exercise EVERDAY Twice. Like I said. I havent lifted or hiked in months. Its upsetting but sometimes we have to put our life on hold to gain everything back again. STOP ALL stretches. I am in the same boat. and I feel your pain but 90% of herniations do heal.. sometimes they even take a YEAR! with the right method FOR YOU. You will heal. AGAIN honestly focus on these exercise and see a chiro where they can help open those joints up so more blood can get in there to heal. They wont CRACK you with a herniated disc more of a traction adjustment. and go to a young one. they are up to date with evertything. its good to know you there are others like yourself who also dont benefit from the shitty cobra. It honestly isnt for everyone. if they dont want use to cause flexion why would we do such an extreme in extension ?????
Hi guys love all your videos I suffer from bursitis in my hips can you suggest some good stretches that can help reduce pain and increase movement. Cheers
Sir I am suffering from DISC BULGE in L1.i have tried the exercises that you have showed.i am feeling some relief.please show the continuous exercises.I am just 23 years old.please help me with the problem.
My MRI showed a bulge in both disc 2 and 3. The pain waiting for my first appointment laid me up for about 6 weeks. Decided to go with the steroid injections and the first shot did give about 50% relief (along with PT) It snuck back in so I got a 2nd shot. This one did not help as much. Got my 3rd shots 2 weeks ago--but this time the did both discs. I am up to about 70-80%. Manageable, but I am looking for exercises to strengthen my core. I will try your exercises--but I also drink alcohol pretty regularly. How much of an effect is alcohol on back pain? I am also trying to lose weight. I am about 215. Plan is to taper off alcohol as well. Any other suggestions? I had a back surgery to remove a cyst--and while he was in there he fused L5. That surgery was successful--but I want to avoid another. Thanks!
Hello, I am 24 year old and suffering from right paracentral disc extrusion L4 L5. I can't walk continue more than 3 min, not even stand. Feel numbness tingling and pain in right leg. Having more pain in right leg rather than in lower back. Almost 3 months ago, when I visited doctor for the first time situation is same as earlier. Right now I am on medication and 6 exercises (2 for legs and 4 for back). I wanted to walk like before. Advice me how to treat it and what are the precautions.
Sorry to hear about your pain, Anushka. If you were to walk in to my PT clinic with these symptoms I would start with the "Phase One" exercises (the precursor to this video). You can see them here: th-cam.com/video/fDkw-Zi5MBg/w-d-xo.html&lc=Ugxp7gOim44f7cC2bHx4AaABAg I hope that helps you!
I recommend hamstring stretches as long as it doesn't increase your nerve pain. I don't like toe touches because of the pressure it puts on your back, but I do like these: th-cam.com/video/F0KLuaPyP4g/w-d-xo.html Hope that helps!
hi there, as a trainer and movement coach, I'd love to see people with adaptive movement being filmed over someone who is clearly fit and strong. I have a client who would love to see more people that look like them in exercise videos. Wait until you see my videos in 2022!
Our goal with bulged discs and sciatica is to decrease pressure on the nerve (see the "Phase One" Video here: th-cam.com/video/7yrnzoCTM1U/w-d-xo.html) and then introduce some core strength/stabilization exercises as tolerated. I hope this helps you guys out! Please feel free to leave comments below.
Sir I am suffering from DISC BULGE in L1.i have tried the exercises that you have showed.i am feeling some relief.please show the continuous exercises.I am just 23 years old.please help me with the problem.
@@madhavreddy8793 refer to the part 1 video of the series. Do piriformis exercise and take tennis ball and press it with the point where the needling pain is there
Thank you for the video! How often do you suggest doing this. Daily, every other day, etc. Do you suggest mixing it in with a certain stretch routine afterward?
Great videos!!! But I am confused because the exercises for bulged discs go against lumbar stenosis - what do you do if you have both problems at the same time?
You are great! I have a L4-S1 fusion and I’ve ruptured my L1-3 now. Had RFA for full lumber. I live in Egypt and haven’t found any PT that can deal with my issue. Help. Need exercises to strengthen my core and avoid another fusion! God Bless. Karima
Quick question. Ive come to the video because of the pain from bending forward and back due to a back injury lifting. And its the worst when i try to reach for something... say at the middle of the bed. I can barely get into the position laying on my stomach without alot of pain. Is it a good idea to even attempt this? Given I hope to increase the strength of my core but dont want to injure myself more during the process.
I just wanted to leave a word of appreciation for this video. Three months ago, I had leg pain while walking, I couldn’t sit for long periods without feeling pain.
I started doing these exercises every morning. After three months, most of the pain is gone and I can walk and sit as before.
A big shoutout and thank you to this channel! It was a lifesaver for me!
I appreciate you taking the time to comment, Rui!
Your exercises in Phase 1 relieved my pain in a few minutes. Months of 24/7 radiating nerve pain down my leg, no sleep and countless appointments with chiro’s, accupuncture, massage hasn’t even come close to the help you’ve delivered. Thank you from the bottom of my heart. With Phase 1 exercises how long should we do them for ie a week, month etc or until we feel no pain then move onto Phase 2. Thanks again Dr Jared- words cant convey how you’ve helped
I really hope this works for me. It’s been 2 1/2 years of constant back pain since my car accident. It never goes away even w meds. I’ve had so many different treatments and now they’re trying to send me to pain management but that scares me because of the prescriptions and I’m not one to take a bunch of pills. I’d rather stay away from them. I hope this works 😕
Bullshit
Me too
@Dr. Drip feeling good?
What is phase 2
Soooooo blessed and grateful to have came across your channel! Thank you for creating these videos to help all those who are experiencing pain!
You're very welcome, MC- CSzn! I hope they help you! Thanks so much for your kind words and for commenting.
Thank you for this! I was in a car accident a few weeks ago and was diagnosed with buldging discs in cervical, thoracic and lumber. The sad part is I’m 20 and my doctor told me if I don’t get this taken care of, I’ll be dealing with back pain for the rest of my life. So I appreciate this so much!
I am so sorry to hear that! I hope this helps in your recovery.
New to your channel. I have a bulged disc and have been going to the chiropractor. I have gotten relief but they are missing the rehab/ strengthening part. They told me to do pelvic tilts and would be enough. This has really been helping. I think we need a better working partnership with chiropractors and physical therapists. Thanks again!
I am glad this has been helping you and welcome to my channel!
Watched a few videos in the last hour and I sleep wrong and the suggestion is to sleep with pillows between my legs. I have done this and every time I move I woke up and found it hard to move from side to side. You showed great exercises. Thank you. I do them often as I always go to the gym orfor walk / runs, or just walk which is about 5 miles.
If you're moving a lot in your sleep you might benefit from a pillow like this one, Joyce: amzn.to/2VSe97A Designed specifically for restless side sleepers! Thanks for commenting!
Thanks SO MUCH for all the additional information you provide. The descriptions and explanations really help get my head around what is going on. It's hard to know when you can safely do activities which cause pain when you have no idea what's going on in there. I'm told keep moving, but don't do things that make you hurt. Well, EVERYTHING hurts, so I've been fearful for decades. I wish my physiotherapists were half as informative as you are. GREATLY appreciated. I'm definitely sharing your vids around. Thanks
Thank you so much for your kind words, Alvira Kiss! I so appreciate your support!
The previous video really helped me out and my pain was actually centralized and now i am in peace.. Going to try these exercises as well. I wish this pain never comes back 😣 Thanks alot
Wonderful news! The next step is these stabilization exercises... I hope they continue to offer you relief!
THABK YOU VERY MUCH . VONDERFUL VIDEO
My pleasure!
Really good to see you on the grind man! Oh this is Ryan from the gym btw;)
Hey bro! Great to see you here! Thanks for commenting, my friend!
Thankyou I currently have a herniated disc so will definitely be starting these exercises when I am able to have no pain
You are welcome, sarah jones! I hope these exercises are helpful for you!
I am a new subscriber I love the content on the channel
Welcome, Gary! I'm excited you're here with us! I hope these exercises and the things you find on my channel help you! Thanks for commenting.
I have the worst case scenario that you gave where the pain runs down my left leg into my left heel. I have trouble with the right hip and had an episode where I could not walk in March due to the pirformis muscle locking up basically on me! I like how you take the time to explain all of this.
I am sorry to hear that! Try these exercises for piriformis syndrome and see if they help! th-cam.com/video/5ZXJEO6fc-4/w-d-xo.html
@@toneandtighten Thank you so much! I've tried a few things you suggested and feel some results! You did such a great job explaining what was wrong with me!!!
I see the bridge move suggested in other videos here on YT as a possible remedy for other body ailments...must be an effective all purpose move!!
It really is, Dawna. It's a great way to work the "posterior chain" including hamstrings, glutes, and lumbar stabilizers and doesn't require any equipment! You're very perceptive!
What if you have a disc bulge, sciatic pain and stenosis? :(
Thank you for the video! 🥰
Thank u for the content. Sometimes these exercises relieved my pain but somethims it did nothing. I dont know why but these are the best backpain relief activities.
You are welcome and thanks for commenting!
Thorough explanation! 👍 These have all been helpful to me. Thanks for sharing!
Thanks so much, Christine! I hope they help you out!
Thanks for showing me these exercises for my lower back sciatica pain i can feel the muscles working with these exercises.
You are welcome, John Island! I am happy to hear these are working!
What if you have stenosis and a bulging disc. Which exercises would you recommend?
Thank u so much for sharing .
Are these exercises good for osteoporosis pls ?
Thank you so much for this video! I’m 24 I was diagnosed with a herniated disc when I was 15. It is really starting to get in the way of my day-to-day life. I’m really trying to strengthen my core (something I should have done a long time ago) my question to you is how often should I be doing these exercises to really start seeing some changes in core strength? Thanks so much! 😊
Ideally 3 times a day. At least till your symptoms mitigate
Thanks for the video it's helpful.
You're very welcome, JB MORGAN! I hope they help you! Thanks for commenting.
Wonderful.. Nice and slow control on back pain
Great to hear!
You have done more then the 4 physios i have seen in the last month. All they gave me was the mack method. and it made me worse. Thank you from all the love i have. I am so sick of being 27 and being in pain !
I appreciate your kind comment!
@@toneandtighten woke up today after doing your exercises 2 times a day. sciatica pain is GONE 😭😭😭😭 THANK YOU THANK YOU !!! i will continue this as apart of my rehab program with chiro for the next months ahead !!!
I like how at 9:21 he straightened her shirt a bit..lol. I imagine when he folds his laundry all his shirts are folded very neatly.
Ha, thank you!
Nicely and clearly explained! Thank you! Recently dx’d w/ bd in L4/L5.
Thanks so much! I hope these exercises are helpful for you!
Hey, how are you now?
Thank u for this! Really! This helped me even more then my doctor did. Your explanations made me realize what I have been doing wrong for years.. I just ran today for the first time in a long time.. I will start using more extractions in my rutine from now on! 😊
You are welcome! I am so glad you found this video informative and helpful and thank you for sharing!
What do you recommend for lower back bulging disc and stenosis?
I had back surgery for a
Bulging disc I was doing good I was walking now all of a sudden when I wake up I have pain on the left side running down my leg especially when I have bowel movement well these exercises help
I have a bulging disc and I have stenosis what do I do for the pain?
Definitely works and very informative and concise!!
Great to hear and thanks for sharing!
Many thanks. God bless
Good explanation. Helps relieve the pain. Thank you!
You're welcome, Sunnydaz! I am glad this has helped!
Hi mate, I've had a pain from by back to the leg for the last ~3 years. Just had an MRI done 2 months ago and a result I have is a bulged disc L4/L5, but the doctor said it only slightly touches the nerve so they won't operate or do injections.
Going to do these excercises as a last resort, been to 50+ chiro sessions with 5 different Chiro's in 3 countrys and no one helpped or gave an answer, I'm 28 and this doesn't sound well at all for me.
Cheers mate 🇬🇧👍
Thank you very much for this video ..are these exercises safe for degenerative disc decease aswell
Thank you for these great videos.
I'm hoping you can do a video on a rib out of place.
A rib out is extremely painful!!
Oh man - ribs are my NEMESIS! Honestly - they're pretty tough to treat. You might try some of these things out: th-cam.com/video/8otTdS5DhE4/w-d-xo.html th-cam.com/video/cGjZ_XAvaXI/w-d-xo.html Good luck, Bob!
I was diagnosed with a herniated disk and 4 bulging disks in my lower back about two years ago and it has gotten slightly better since then but the main issue now is after walking about half a mile - maybe a little more - it starts getting numb in my left leg starting around my left glute and sometimes goes to my toes(only in my left leg) in its most severe case I’ve had sharp pain in my glute enough to where i have to stop walking and relieve it. I just wanted to hear your personal opinion as to make the symptoms lesser and lesser. Thanks!
I was watching one of ur other vids and was planning to do that until u mentioned the excercises not recommended for diskbulge. Thank you for this vid
You are welcome! I hope these exercises help!
Thank you for video. Your presentation and personality are great. As a long term back sufferer, primarily through 40 years working 8 hours a day at a PC screen and not paying enough attention to posture, I agree with your recommendations and do these exercises regularly and they do help.
I have another question however. I was diagnosed in 2013 from an MRI as suffering from stenosys AND bulging disc. The exercises generally recommended for each are exclusive of the other and it is difficult to be sure which is causing my pain. My assumption at the moment is that as bending forward and twisting is by far my biggest problem and cause of pain and doing extension exercises provides substantial relief, my biggest issue is the disc problem.
However what is a recommended exercise regime if you have both issues and how can you identify if a period of pain is down to disc or stenosys?
Thank you for your great channel
Hi Phil! Thank you so much for your kind words! I'm sorry to hear about your back pain and multiple sources. Typically when I read an MRI that indicates both issues my focus is on finding a "directional preference". Usually people will move one direction and it causes pain and then move the other and it feels better. In your case it sounds like the disc is the bigger issue and therefore that's where I would focus my efforts. That being said, however, I wouldn't advise you to push into extreme end ranges of extension at the risk of flaring up the DDD/stenosis. Extension-based exercises (like those in this video) only into your pain-free ROM are the keys for you. Hope they help!
Im 27 and I just got the results from MRI 😭 I have all lower back disc degeneration with bulged and mild facet arthrosis plus a protrusion. Please tell me your opinion because I love to workouts and lifting
This exercise is recommended for golfers. I've tried it a couple of times and they are hard to do. So motivation is your roadblock here. It's just pure grunt work.
You're exactly right, Sam! Thanks for sharing your insight and words of encouragement!
I have a tricky question. What if you have stenosis and a herniated disc? What do you have for that?
Hello there, i didn't understand- do we progress the exercises up if you we do not feel pain while doing them? Also, how many times a week do you recommend doing these? I don't know if I missed that information from the video in which case I do apologise, I'd still be grateful if someone could clarify.
just subscibed to your channel just now i need fitness tips for me since my back is paining in work and home sooooo much i go to gym yoga and swimming in SIngapore am in SIngapore Thanks Ramya
I'm so glad you found our channel, Ramya - thanks for subscribing! I hope the things I share help you achieve your fitness/wellness goals!
@@toneandtighten you put your video on your newsletter when i got your newsletter for my gmail will let you know how it goes Thanks Ramya
Wonderful! Glad to have you on board with both newsletter and TH-cam subscriber! Thanks so much, Ramya!
Awesome video guys thank you 🙏🏽
You are welcome! I hope these exercises are helpful for you!
Can you please make a video of different kinds of pain on the lower back? My husband has pain whenever he takes a walk and come back with pain on his lower back. Thanks
The MRI I had showed herniation in C3. 4, 5, 6 and 7. I don't take anything for it. I have seen a chiropractor for acupuncture once and decompression six times. My insurance doesn't cover chiropractic and it was $178 @ time. I really can't afford to go. I have been dealing with this since August 2016. I am a wife and mother and I'm pretty miserable most of the time. I try not to complain but as I'm getting older it's kinda hard not to:) I've allowed the pain to stop me from exercising. I need some safe exercises to tone up (all over) without being strenuous on my neck and back, if you will do some videos on that it would be greatly appreciated. Thank you in advance:) Yahweh bless you in your work
Thanks brother really goot work out info u nailed it💪😇
No problem 👍 I am glad this helped you!
Thank u so much for theses exercises it was so helpful doctor . I suffer from mild disc bulge and left leg weakness .
Can I do half ab crunches
Thank you so much for this, Dr. Jared! I will definitely try this. Question though - I have a herniated disc L3-L4 and I saw some videos that recommend standing back bends, or upward facing dog/cobra pose. When I do them, I feel a sharp pain in my lower back. Is that supposed to happen? Does that mean it's working? Or should I discontinue? Thank you again!!!
Hello sir.
I am a mother of 1.5year old boy(july,2022)
I have a diastasis recti of 1 finger and disc bulging both.
Please recommend exercise for both.
Lots of respect from
India
Thank you 😊
You are very welcome! Thanks for watching and leaving a comment.
Thank you very much!
You're welcome! I hope these exercises help you!
6:24 - bridges
7:14 - bird dogs
9:20 - swimmers
10:40 - superman
Thanks for helping others out!
What exercises do you do if you have stenosis and bulging disc?
Thank you great Video, will these exercises help my golf?
Iam also suffering from disc bulge so I found dis video effective
Hi! Do you have some exercises for knnock knees or geno valgus?
Not yet, but that's a great recommendation, Wagner! I'll get it added to the queue! Thanks!
@@toneandtighten Thank you! I can´t wait for that... A big hug from Brazil!!
Thank you!!
I'm interested in this as well.
THANK YOU FOR YOUR VALUABLE KNOWLEDGE AND INFORMATION IT IS DOING WONDERS FOR MY HEALTH AND WELL BEING!!!😁❤😁❤😁❤
You are very welcome, tube watch! I am glad these videos are helping you! Thank you for your support!
Do you have a video on McKenzie press ups? Or maybe an exercise you think should replace it? I would love to watch it. Thanks.
Please what exercise can help if some on has L4/L5 disc Prolapse ?Is your current exercise ok for such patient ?
Hi Jared,
Thank you for all your informative help out here in above videos.
Really appreciate your effort.
I am an engineer and struggle alot with lumbar pain which moves down to left leg more often but the pain keeps shifting between left and the right side.
I realize that the pain rises from the left dimple on my back and moves down to left leg, also at times behind the knee followed by side of calf (at times).
Please guide what kind of issue (DDD, herniated disc, bulging disc, sciatic or stenosis}) it is.
PS: I haven't got it diagnosed with a doc yet.
I am managing the discomfort in left side of leg by doing yoga and the regime mentioned by you in the related videos.
Also the discomfort appears by continuous sitting or standing.
Whereas I feel relief from the discomfort post jogging.
Looking forward to hearing from you soon on the above cocern
Sounds like it could be a couple of things going on, Anisha. I would start here and see if we can diagnose things a little further: th-cam.com/video/KhTDej-LKRM/w-d-xo.html Then follow the links in that video to find the best treatment options for your pain. Good luck!
I love Superman hold excercise, it’s the best!
One of my favorites, as well!
Hi what about if you have both disc bulge and narrowing?
Hello just found this video went to the doctor and was told that I have 2 slipped disc in my lower back it was told to me that the only options is pain management injection or back surgery I don’t want either can you give me any information concerning this situation?
good job
Thank you
You are welcome! Thanks for watching and leaving a comment.
Have you ever helped anyone with an L4 disk herniation that causes the glute to swell? I’m a track and field athlete and I’ve been having this issue for over a year and nothing seems to help
Can you please show exercises for SI joint. Thank you.
Great question, Ann. Unfortunately at this specific time I don't have a video for SI joint rehab. It's in my queue and I'll be sure to publish it ASAP. Thanks!
I've heard mixed thoughts about a strong core being a fix for a disc bulge/herniated disc. Some say it's 100% what's gonna cause it to heal, and some say it depends on the individual. Thoughts?
I have done nothing but stretches and the cobra (mack method) for a month for my large extrusion L5-S1 .. and it has done nothing, if anything i feel worse sciatica wise. whenever i do core exercises the pain greatly. subsides. I have been to 4 physios. I have learned sometimes .. most of the time you need to take your health into your own hands
@@Alyssa501 Fun part is, I've now done the cobra stretch for months without improvement too... Like, everyone recommends it, but it has done nothing for me. I've tried both dynamic and static variants of it. But I've now had pain since May 2022, and I'm afraid I'll never get back into being active, lifting, or even just live a painfree daily life...
@@ditz3nfitness Oh my god. I FEEL FOR YOU !!!! I had issues since July. This missed diagnosed me with SI Joint Dysfunction. It was manageable for months till I started having really bad flare ups after attending Pilates classes. Doc finally ordered an MRI .. I have 2 herniated discs. my L5-S1 is ruptured. One thing I learned is.. avoid surgery at all costs. Not till you have done everything you can. Chiro physio. This being said. I would stop doing everything if you havent already. Be mindful of your posture at all times. I havent rounded my back in 4 weeks so far. eventually it just becomes natural.
I just finished doing his Core exercise .. the pain has greatly decreased. STOP doing static and reg cobra !! stop !!!! I didnt do it for a week even my chiro told me to stop! I went to a new physio last night he told me to continue I WOKE UP TODAY IN SO MUCH PAIN. I finally took to the internet and started researching if it was normal. depending on your herniation it can actually pinch the bluge or fluid MORE and irritate the nerve. So now for a different variation I only lay on my tummy with two fists stacked on one another while i place my forhead on top. I stay there for about 2 minutes. This will more likely help that fuild move back into the spine. Your case sounds similar to mine.
I would go to a SPORTS Medicine CHIRO ! and DO these core exercise EVERDAY Twice. Like I said. I havent lifted or hiked in months. Its upsetting but sometimes we have to put our life on hold to gain everything back again. STOP ALL stretches.
I am in the same boat. and I feel your pain but 90% of herniations do heal.. sometimes they even take a YEAR! with the right method FOR YOU. You will heal. AGAIN honestly focus on these exercise and see a chiro where they can help open those joints up so more blood can get in there to heal. They wont CRACK you with a herniated disc more of a traction adjustment. and go to a young one. they are up to date with evertything.
its good to know you there are others like yourself who also dont benefit from the shitty cobra. It honestly isnt for everyone. if they dont want use to cause flexion why would we do such an extreme in extension ?????
@@ditz3nfitness You are also young too! So If a doctor tells you to get surgery I would hold off.. its not guaranteed.
@Alyssa501 okay I thought I was crazy bc watching a demonstration of a herniated disk is the exact same movement as the cobra?!?! Thank you !
Hi guys love all your videos I suffer from bursitis in my hips can you suggest some good stretches that can help reduce pain and increase movement. Cheers
Thank you I have a bulging fiac sp very helpful
You are welcome, Marcia! I hope these exercises help!
Thank you , I have multiple herniated discs..with try these out for sure.
You are welcome, Diane! I hope these exercises help!
Starts
6:22
7:10
9:14
10:35
Thanks for helping others out!
@@toneandtighten Thank you for all your help !
Thank you
You are welcome! I hope these exercises help you!
I have a protrusion AND stenosis, I guess I'm just really lucky haha. I'm also losing my natural lordosis and my spine is straightening.
Sir I am suffering from DISC BULGE in L1.i have tried the exercises that you have showed.i am feeling some relief.please show the continuous exercises.I am just 23 years old.please help me with the problem.
My MRI showed a bulge in both disc 2 and 3. The pain waiting for my first appointment laid me up for about 6 weeks. Decided to go with the steroid injections and the first shot did give about 50% relief (along with PT) It snuck back in so I got a 2nd shot. This one did not help as much. Got my 3rd shots 2 weeks ago--but this time the did both discs. I am up to about 70-80%. Manageable, but I am looking for exercises to strengthen my core. I will try your exercises--but I also drink alcohol pretty regularly. How much of an effect is alcohol on back pain? I am also trying to lose weight. I am about 215. Plan is to taper off alcohol as well. Any other suggestions? I had a back surgery to remove a cyst--and while he was in there he fused L5. That surgery was successful--but I want to avoid another. Thanks!
Hello, I am 24 year old and suffering from right paracentral disc extrusion L4 L5. I can't walk continue more than 3 min, not even stand. Feel numbness tingling and pain in right leg. Having more pain in right leg rather than in lower back. Almost 3 months ago, when I visited doctor for the first time situation is same as earlier. Right now I am on medication and 6 exercises (2 for legs and 4 for back). I wanted to walk like before. Advice me how to treat it and what are the precautions.
Sorry to hear about your pain, Anushka. If you were to walk in to my PT clinic with these symptoms I would start with the "Phase One" exercises (the precursor to this video). You can see them here: th-cam.com/video/fDkw-Zi5MBg/w-d-xo.html&lc=Ugxp7gOim44f7cC2bHx4AaABAg I hope that helps you!
If it hurts dont do the particular stretch. Visit a good spine surgeon. Dont ignore chronic back pain.
Great video! Would love to a video for post fusion patients. I'm fused L3-S1.
Wow how are u can u flex or no more😟
Thank you!!
You are welcome! I hope you found these exercises effective.
Should we stretch our hamstrings? My hams are stiff and i m having that sciatica too! Should i do toe touches exercises or not?
I recommend hamstring stretches as long as it doesn't increase your nerve pain. I don't like toe touches because of the pressure it puts on your back, but I do like these: th-cam.com/video/F0KLuaPyP4g/w-d-xo.html
Hope that helps!
@@toneandtighten thanksss that helped👍
Hey i have seen many videos telling only about l4 and 15 but what if we have it at l2 l3
for why when i make a exercise for a bottom back the pains go up of my back.and when i make for a top the pain go down let me know
hi there, as a trainer and movement coach, I'd love to see people with adaptive movement being filmed over someone who is clearly fit and strong. I have a client who would love to see more people that look like them in exercise videos. Wait until you see my videos in 2022!
the movements are great, and appreciated
Thanks for your comment.
What do I do if I have herniated disc in the low back and stenosis both which exercises should I do.?
Great video How many times a week should you be doing these exercises?
Our goal with bulged discs and sciatica is to decrease pressure on the nerve (see the "Phase One" Video here: th-cam.com/video/7yrnzoCTM1U/w-d-xo.html) and then introduce some core strength/stabilization exercises as tolerated. I hope this helps you guys out! Please feel free to leave comments below.
Sir I am suffering from DISC BULGE in L1.i have tried the exercises that you have showed.i am feeling some relief.please show the continuous exercises.I am just 23 years old.please help me with the problem.
@@madhavreddy8793 did u do phase 1 exercises of this series? And how many days did u do it?
@@User360iskon yes I have done phase 1 exercises and almost for 1 month but there is no use I am still getting the pain and can't able to bear
@@madhavreddy8793 refer to the part 1 video of the series. Do piriformis exercise and take tennis ball and press it with the point where the needling pain is there
Sir i am doing this exercises fr a month with 1 set of each. How many months shall we do these so fat we can get back to normal life style
I have 2 mild bulging discs ...how long till this heals doing you r exercises....and are these to be done daily..??
Got a question my bulging disc is in my thoracic spine and the sacs r compressed hurts to breath and move
Thank you for the video! How often do you suggest doing this. Daily, every other day, etc. Do you suggest mixing it in with a certain stretch routine afterward?
Sir make video about disc desiccation..plz
Great suggestion, Mirhasan. I will add it to the list of videos to make! Thanks!
could i train them as static execrises not dynamic ?
Great videos!!! But I am confused because the exercises for bulged discs go against lumbar stenosis - what do you do if you have both problems at the same time?
I have 2 bulging discs and stenosis. Is it OK to do these exercises?
This is what i do every day
For my 2 mainor bulghs
Great video.
I love to do one leg aquat also...and plank
Only 20 sec"
Good for you, ripper! I hope this helps you!
@@toneandtighten thx
Help my surfing
And my body.but the bulgh happand 1 year from today.and they stay ther for life.this is sucks.sorry
What about if you have stenosis and disc bulging?
You are great! I have a L4-S1 fusion and I’ve ruptured my L1-3 now. Had RFA for full lumber. I live in Egypt and haven’t found any PT that can deal with my issue. Help. Need exercises to strengthen my core and avoid another fusion! God Bless. Karima
What is the difference between a diffuse bulging disc and a disc protrusion?
Can you do hanging knee raises with bulging disc?
Does this exercises safe for disc extrusion?
Quick question. Ive come to the video because of the pain from bending forward and back due to a back injury lifting. And its the worst when i try to reach for something... say at the middle of the bed. I can barely get into the position laying on my stomach without alot of pain.
Is it a good idea to even attempt this? Given I hope to increase the strength of my core but dont want to injure myself more during the process.