After many years of back pain I was diagnosed with degenerative discs at L4 - L5 and L5 - S1. Recently the pain has been unbearable. I discovered this video a couple of days ago and tried the exercises more out of hope than expectation of any improvement. I am now virtually pain free after a couple of days. Thank you so much for uploading this video.
To anyone with sciatica.. trust me just at least give the "Nerve Glide" a try. 99% chances are that it'll take off the pressure on nerve.. And all of these exercise are pretty much doable if the pain isn't acute.. And remember "Don't stop walking after the acute phase ends". May Allah bless you. Take care❣️
I just found out I have a L5 s1 disc bulge to the left. I have back pain when I sit but no leg pain. Do u have a disc bulge/ back pain or only leg pain. Also I only hurt when I sit not when I'm trying to sleep. Did you heal up completely? If so how long did it take and what did u do to heal ? Please help 😊🙃
I swear TH-cam is listening to me cuz I was literally feeling back pain after working out and I open TH-cam and this is just in my recommended feed but this man is a godsend.
Hi Bob, I just wanted to say that I tried these exercises recently and they have made a tremendous difference in reducing the amount of pain in my lower back. I've been suffering from constant pain in my left back and leg every day for over 10 years because of a l4/5 lateral disc herniation. None of the physio's. chiropractors or doctors I've seen over the years has ever once suggested any of these exercises, even after many MRI scans, X-rays and alternative therapies. I'm still a bit lost for words, how I could have been out of pain so much sooner had I found your video which literally took less than 5 mins to find. But really, thank you so much for doing this, I really appreciate it.
Thanks Robin for the kind msg. I’m really happy to see you have got pain free 🙏👏👏 your msg made my day. Keep up the good work and let me know if you have any questions in mind. All the best. Bob
Robin congratulations on feeling better I just found out I have a L5 s1 disc bulge to the left. I have back pain when I sit but no leg pain. Do u have a disc bulge/ back pain or only leg pain. Also I only hurt when I sit not when I'm trying to sleep. Did you heal up completely? If so how long did it take and what did u do to heal ? Please help 😊🙃
I am recovered after three years of problem without any exercise and medication. Just to keep daily routine like before, without doing too much additional
1 thing that is guaranteed to work is start doing core exercises . Walk a lot and make sure you have good shoes . Loose weight if you are over weight Stop smoking Your diet . Very important . Stop all garbage food like Mac Donald’s. I eat a lot of black and pinto boil beans with avocado. Stretch the right way . Don’t carry heavy things . If you follow this it will eliminate about 75% of your pain trust me
Hey Bob. I injured my back at work bending and lifting few weeks ago! I couldn’t go to work past week due to the severity of the pain in my lower back. I went to a Chiropractor and was diagnosed with a herniated disc from excessive strain. These were the similar exercises he prescribed and I feel great 👍 Thanks to guys like you out there helping millions on TH-cam!! Your new subscriber sending ❤️🤞🙏 from Chicago
Hi sir i have very painful lower back pain for 2 months now and i cant lift or bend forward it really hurrs i dont know what to do and one more thing if i sneeze its so much hurting😢😢😢😢😢 i was suffered from this pain
I have 17 year long nerve pain , i make pain medicin from pain clinic also do thai chi, always stretching like he does and know i'm making muscel training not lifting whits bur pul up it and its all makes happy.. Start regulary abit.let your body rest enough and eaty fresh grocery ...its a new life with resting and acticity. Never give up
Hello 8:12 I also feel the same my mri shows large herniation at L4-5 and L5-S1 But i just feel mild pain and can walk and stand and do all tasks except bending down. I am doing exercises since 7 months and Its okey guys you can treat your body well with some exercise and yoga. Remember surgery is not the only option
Bob... you are amazing!.. I thank God for your knowledge. I have had this bulge disc pain for one week. My physio guy did not help but make it worse. I turn on your youtube and try it. wa lah.. like a magic.. thank you
2022 From August 25 i watch this video ..Am suffering horrible low back pain last 6 months .From l4s1 But doctor thank you very much after doing these exercises my pain very less .Thank you very much 🙏❤️ Am an Indian from kerala .Now in kuwait working
@@chandradas9404 entem L4/5 nu preshnam anu bro.. Physiotherapyk poyi.. 10 days... Apo kurach relief undarnhu.. Pine avar paranjhy oru 3 months continue ayt exercse cheyan.. Ipo cheythondirikaan.. But pain koodyath pole.. What to do
Hi Bob, I have followed your videos with great interest and built several of your suggestions into my daily morning routines to great benefit. My question relates to your, and virtual all exercise instructions. We are told a) to not hold our breath, and b) to breath in/out at certain specific points in any activity. Can you explain to me why it's important to breath and what problem it creates if I don't breath at the right time.
Hi Ian, thank you for your msg. This is a great question, and I'm really happy you asked. Breathing is essential for our survival, and when ever you hold on your Breath specially while you doing a movement such as stretch or a mobility exercise it could agitate your nervous system and your body autopilot get tense. This could minimise the effect of that particular stretch or movement since your body is not relaxed. I try to remind everyone couple of times either with mention (do not hold your Breath) or ( Breath in and out) through the videos. I hope I've answered your question. All the best. Bob
I have been suffering with lower back pain for the last year due to disc protrusion...I will give it try with the excerices and really hope I will get some kind of relief 😌
Dear Bob, I saw your video it was very good and informative. a suggestion is, If you would add the impact on the backbone through some background animation during exercise then it would be added advantage for understanding to a layman like me. I also have a question ... My age is 43 Years. At the L4/5 I have a mild generalized disc bulge with slight narrowing of the left exit foramina and subtle impingement of the left exiting nerve root. Can I get rid of this problem or I will have to continue with it for the rest of my life.
For any one who had a L4 disc bulge nerve compression you would know fine well that the seated leg raise is definitely not happening the pain is too intense
Leaving a review after receiving the news 9 months ago that I had a herniated l5/S1 bulging 10-11mm. I looked up some exercises on TH-cam and found this video. Bob worked wonders for my back pain! It was getting to the point where I couldn't sleep and by doing this I was able to get rid of my back pain. I've also had two steroid injections into my spine to help the pain. The first one helped but the second did not. I have been doing these stretches now for a couple of weeks and im already starting to feel a difference. Im an ex downhill mountain biker and amateur motocross rider and these have SEVERELY helped me ⭐⭐⭐⭐⭐
@@harshbhardwaj146 Hello....she was not able to do daily activities like cooking , cleaning and others and also not even able to lift the glass of water...if she does the work she has to take rest for 3 days so that she will be in normal stage...pain was in shoulder ,arms and in fingers..
@@sindhujakurakula9230 any type of tingling sensation and vibration in body at night and feeling like current is flowing in body? because my mother is suffering like these kinds of problem from last 6 months
Hi Dr Bob many thanks for helping the peoples who are suffering from back pain and Sciatica. I have Disc bulging/herniation of L4/L5 and L5/S1 as per my MRI report Doctor suggested me surgery but after searching and watching your videos give me a hope to recover without surgery. I have so much pain at my lower back and my left leg toe even that I cant stand straight, while I am standing I need a support and when I am walking I bend to right side. Please help me which video exercise I try for it. Many thanks.
Some pain killers walking as much I can do and some of these exercises in this video that u can easily do. If any of these exercises hurting then don't do it. Still I have pain but it's bearable now. Not hurting so much. But every one have different problems and it's treatments
You sir, are a saint. Thanks you so much, this exercise REALLY helps . The pain can be so intense and nothing usually helps when it’s bad. It helps almost instantly. Thanks again🙏🏻 keep up the good work
Hi Bob.. I have savior numbness in my two legs and tingling sensation in my feets but i don't have back pain.. Can i do the same exercise or will you advise me something else.. Need ur help Thanks
@@bobthephysio i have this problem since 2018 i have bulge in L3 .L4.L5 AND S1.. But i dont have back pain but i have savior numbness and tingling sensation in feet ..i cannot sleep... I have been to several doctors since last 3 years.. Fadeup having medicines. Pls help me advise some exercises.. will appreciate your help Thanks
I would be happy to help you. Please send me an email today on Babak.firouzi@gmail.com with more information about yourself, job, hobby, age, daily activities. and I'll get back to you 👍 All the best. Bob
i have disc bulge on my l4 l5 and it is pretty huge.But i dont have any symptoms related to that high level of bulging.All i have is a sciatic pain which not so painful or intolerable .
Actually I have toe numbness & I think it is because of my bad posture. My physician told me to take injections of b12, calcium & some meds, but no result. I just hope your exervises help me get rid of this problem. Open to suggestions for help.
Hi Sir I have L3 L4 and L5 S1 Disc Bulge...I have a pain 5 years. The history of injury when go to gym put the harm's work out I feel first time.. basically I am sports person like cricket player...my work environment has sitting position...I have sevear back pain not scitica pain only back and cervical spine...I can't walk 10 minutes continuesly can't sit and stand continuesly above 10 minutes... can you please assist me what can I do..
Hi Man, are you doing any exercise and rehab protocol at the moment? or if you have done then before ? if yes, did rehab helped you to improve your symptoms and you pain?
@@chandrashekarchandrashekar9648 konjam paravala bro but still straight ta 5 mins tha nikka mudiyuthu walking 5 km kuda daily nadathuruven sitting back support chair na 30 mins. Neraya treatment pathachu nothing works on me. Neega yenna treatment paniringa ipa yepdi iruku
Hey Bob...I was so happy to hear from u that retrolisthesis can be controlled with exercises. Surgery is not the great option.I m so relaxed n started doing excercise s.very optimistic about my severe n chronic lower back pain.Thank you very much n tons of blessings. Indira from India...65 yrs of age.
Hi sir . Iam Nikki . I am suffuring with acute discogenic. Iam going to physiotherapy. Lamabar traction and iFT .. but my pain is not getting well . I can't stand for few minutes can't walk for long time . My left leg was so pain . Pain travel from my left butt uper part to foot fingers . Pain is radiates hole leg . It's very pain full. Iam suffuring since January, I went physcotherpy for 2 monts . But due to lockdown . Am at home..
Im going tru the same…. I know how it feels and this pain is crazy… have been dealing with it for the past 2 years and half and still there… just feel like this is killing me in an slowly way
Great explanation! , my family doctor never told me anything about this .. And I was wondering what happens if I rest a longer? Also, how long does this take to heal? Thanks
I have many rehab routine that you can follow. Check this out 👇 L4 L5 / L5 S1 & Sciatica Home Workout Routine th-cam.com/play/PLGy13kRgyQtQi9NYqBUYprWRlt7kR5kEz.html
That's exactly what I thought, I would avoid bending backwards, do stuff more like the pillow one, light decompression where gravity slowly and naturally loosens the tension
Because the actual stretch itself is good for strengthening the spine flexor muscles and helps loosen and decompress the overall spine. Its kind of counter intuitive because I thought the same but the surgeon I had for my microdiscectomy explained it to me. If it hurts don't do it though,
I have L4,L5,S1 disc buldge and sciatica on my left leg I am feeling a shock in my nerves on both legs especially while moving my hip , I also don't know the sleep position for this
Hello Sir 👋. Sir, my sister, is suffering from straightening of lumbar lordosis and disc bulge L4/L5 L5/S1 pain. Tell me how to exercise for that. (Im From Pakistan. Please Guide Me) 🙏
Мне 28 лет раньше работал на стройке,заработав себе пару грыж 2 года назад было грыжа между дисками л5 с1 5,1 и недавно сделал МРТ снимок выявлено ещё одна дорзальная протрузия с размером 3,5 болит и хрустит вся спина сам являюсь мигрантом недавно приехал в Москву чтобы трудоустроиться где нибудь но здоровье беспокоит не знаю что делать,люди добрые дайте совет куда сходить где обратиться 😢
I had a weird sensation in my left foot, went to a doctor, got sent to an MRI scan, turns out I have herniated discs between l4/l5 and l5/s1.... I now am going to try and fix it with your exercises 💪🏻
I have too much of pain I can't sleep right side due to this pain, from one year am suffering in my MRI L5 and S1 little spondylitis. But too much of pain pls help me
Hello am suffering from L4 L5 S1 bulg disk, about a year now, I went for MRI and I was told, but I can't walk, I feel weakness in both knees, I have been going to physio but I still can't walk,i have sciatic pain too, but that is better now, please what should I do, tank you
I’ve used 4 pillows and I still cry until I fall asleep. When I sleep on my side, I have to put a ball under my hip. Like a basket ball. I’m sick of taking meds. I’m sick of injections. They worked at first, now they don’t. I just want a normal life.
Sir I was diagnosed with grade 1 anterolisthesis, I recently joined a local gym,.. And I'm in my university football team,.. Can I rejoin and continue playing football once I get fully recovered
Definitely I would suggest to start your rehabilitation before your are going to join your football team !! have they show you any rehabilitation program to follow ?
I have L5-S1 (lumbar sacrum) herniated disc too since dec 2020. Got it treated by physio but never recovered 100% and it keeps coming back and troubling me chronically in daily activities (sometimes standing vertically, sometimes Bending forward) despite me avoiding exercises like squats and deadifts and doing low back exercises (dog stretch and both knees to chest) consistently since last 2 years. Clearly something is missing, something I am not doing correctly or something that I am doing wrong. Probably I know now as I never tried the low back stretches and decompression exercises shown in this video. Gonna try these for couple of weeks 👍👍
Sir what should I do I feel that pain now in my calf and my knee too... It feels like the nerves are not stable and always painful to put stress on leg..
Sir actually I had it since 2016 .. But I took medication and it was gone for 3 years and now its back again with more severity... Earlier it was only on left side in back...
@@bobthephysio sir I was into physical exercises like running Doing sits ups plank mostly everyday running the pain was not there that time just a little tingling in knee...
Hey BOB,.m.having disc buldge n herniation In.L4L5. n having severe pain throughout my left leg.specially hips n calf area. Can't sit stand or walk properly. Please give some pain relief exercise for this specifically. Also can.i exercise in pain ?
I just found out I have a L5 s1 disc bulge to the left. I have back pain when I sit but no leg pain. Do u have a disc bulge/ back pain or only leg pain. Also I only hurt when I sit not when I'm trying to sleep. Did you heal up completely? If so how long did it take and what did u do to heal ? Please help 😊🙃
Dear doctor, I dont have any pain but when i am walking i feel the kind pf sensation where it feels cold water dripping from my buttocks to legs then i went to neurologist, he recommended spine MRI found l4l5 . My question is did you find any patient without any symptoms but these cold sensations? Is it due to l4l5 ?
I had l5,S1 I had a sensation of slight chillness near my lower back just above buttocks , I had taken xray and found L5S1 , and my doctor advised physical exercises..
@@kartyk14 are you sure ? Is it due to l5S1 and not something else ? It scares me sometimes especially when I'm walking I'm full of these cold sensations but no back pain.
Sir please reply to me... Sir I'm having L5 S1 pain from last 2-3 year . Is that ok with me to do this exercise because my disc problem is not fresh.. Please reply me
Hlo sir... I have severe back pain from past 4 years.. my age is 20 years ..MRI report shows L5 S1 disc... medicine not work... please suggest me to control pain nd exercises for me... .i am from Kashmir
Hi Ulfat, you are young and you can get recover man. You can follow this exercise routine daily. I have prepared a video about Disc Bulges and answer 10 common question about disc bulges and back pain. I would suggest to watch that too please. Let me know if you have any questions? All the best. Bob th-cam.com/video/lKL0Dx2YsNE/w-d-xo.html
@@mrrajeshkumar3632 ma nai ake dou din sai exercise ke.....abi koi Change nhi ayee....pain continue ha....umeed ha in exercise sai thk hojavu....aap b try karaiii..
Hi im priya, suddenly i knew that, low back pain mri scan in l4 l5 disc bulge problem.. my age is 24.. i have no baby.. now i also married women.. if any problem with my pregnancy time.. and i also preparing my pregnancy.. im in india.. plz tell me doc..
Thanks a million sir I been dealing with L4, L5 bulging disc and S1 pinch nerve my life have been just horrible the last 3 in a half years because of this problem.un able to be active at all could be flexible or mobile as. I honestly have gave up. Again thanks things are getting better now slowly
I have L4 and L5 disc bulge from 2 yrs and I didn't fall anywhere nowadays I started physiotherapy he sujjested excercise I started that excercises but my pain I going high level I can't even sit for 5 min main is numbness of legs and disc pain is more for that pain I'm taking pain killers,I'm doing hot water massage also nothing is helping I can't do excercise, I can't sit , I can't stand pain will be 24 hrs it's not reducing what can I do sir 😭😭😭
@@bobthephysio I have been using these these tablets for over a month now But I still have a back problem TAB . NMT tab....Gabica Tab ....temalin Tab ..wilsop Tab calfin and voltral 😭😭please What can I do
Hello sir I have suffer from L5 S1 and I fell like burning in lower back like it’s become hot and no pain on leg or toes what can do please suggestions thk you waiting for reply
im 14 and I I damaged my spine by accident on the gym because I was doing the exercise in wrong way, now I have something like raised vertebrae on the back I dont even know how it called but Its not getting better I was trying ointment, didn't work, I stayed 2 weeks and even though I don't feel pain for the moment, I still kind of have vertebrae out of place and Im wondering if theres anything that I can do with it without surgery
because Im still only 14 and I don't want my life to look like this now, when sometimes I have trouble bending over and can't tie my shoes and I had to give up the gym for a while but it's been 2 months
Bob this is great. A very key point you make is consistency. That takes discipline. Daily. Maybe put it in like a calandar for a half hour block. I have had shots minimal help, inconclusive MRI Xray, Spinal Decompression (best for ME), Shock wave Therapy which was bad exasperating stuff for ME...... I also note the sitting and neck/gentle back rise exercise you mention is very similar to a "soldier" posture on an upright scooter I bought recently. That helps me get around no doubt vs sidewalk impact walking. Posture with everything! Which is also practically impossible going everywhere,but can be more consciously practiced. That and a pillow or a firm mattress lift lying down translate great to your video recommendations. Even noticed the lying down just this morning so that excercise definitely struck a chord and one to be practiced way more. Thanks!
I am 30y and I found in MRI I have L4-L5 and L5-S1 disc bulge. I am very very disappointed. This pain is not bear able. My Neuro spine doc gives me 6 months of bed rest. How can I do that? I have to work to feed my family. What should I do? I can't do that much bed rest
bed rest will be HORRIFIC for this (I have this and worse with Ankylosing Spondylitis) - slow steady movement and self-Physical Therapy / gentle exercise / walking / swimming as possible, and pain meditations here free on TH-cam. Your MIND is more powerful than you've been led to believe and YOU can heal yourself
Hello sir I am a football player I have a pain triggering from tail bone , (extremely end of the spine ) which goes down to my left inner thigh, groin,anus and left testicle while i run When i perform a side plank with left leg on the ground the pain level is unbearable, Plzzzz reply and help 🙏 I am performing these exercises from 15 days but when i try to run again the pain is unimaginable 😔
Hi Parsa, it looks like you have had a groin injury. You have to stop any activities that aggravates your pain, like running for a while. And focus on your rehabilitation exercises for Groin. You can use this video below for a week and let me know how you getting on after 1 week. Bob th-cam.com/video/JjL5kCl56XM/w-d-xo.html
Hi, great to see you again Bob and use your techniques!!! I used 4 pillows because mine were really soft. It was soooo painful as I felt the stretch. I did it 2x's for 30 seconds each. I'll try it again in a couple hours. It was really intense! I think over time, your stretches may have me back on my feet again...yes, I've been in bed all day - again!!! I already know I have 12 herniated disc...etcetera etcetera and etcetera, but trying to alleviate some pain so I can do my home physical therapy and aqua therapy routine. Daily p/t is necessary as part of my life routine. Lastly, keep doing what you're doing Bob because we need you and all your extra routines!!! I'm grateful.
I have my disc problem since i was 19 and now im 24 years old no relief and its getting worse. I mainly do rest only. 1st it was l4 l5 and it is both l4l5 and l5 s1. Why its getting worse
I had the same issue that didnt get any better. I tried all kinds of physio and stretches and decompression with no results. I ended up getting a steroid epidural and it did the trick to get back mobility.
I had key hole surgery (2-3 cm scar at the bottom of your spine) to remove some bone impinging the nerve. Best thing I ever did. Surgery is an hour and some patients walk out the same day. I was in hospital for three days after surgery and back in the gym 3 months later. I found that physio and steroid injections were really treating the symptoms and not fixing the cause. Having said that, you should first go through the process of physio, steroid injections/epidural before getting surgery. Some people do have success with the steroid injections where the bulge reduces in size and no longer impinges the nerve, but then it comes back maybe a year or two later.
After 3 days of immobility bcuz of intolerable lumber pain.. after these steps I can feel my body unlocked with too much pain ofcrs.. thank you so much BoB😘
I have L4-L5 & L5-S1 lumbar issues. I was having bad pain in my lower back for several days so I decided to try these exercises while waiting to meet my specialist concerning my MRI results. I am not doing too much, not pushing too hard and starting out slowly. I already noticed a difference in my lower back doing these exercises. I have neck issues as well so I just added these to my normal routine. Thank you so much for posting!
@@surenderdhandapani1122 Yes. I have to make sure to do it everyday and keep up with it. I’m trying not to lift much right now either and check my posture while I’m sitting. It does relieve my back pain.
I have L5 S1 does it ever get better?? The nerve feeling is irritating, annoying, makes my foot feel tingly and numb sometimes It’s worse when I workout and exercise
Hii sir, i'm just 20 year old girl I had sciatica this April which got cured in 2 months. But now i have back pain since october due to which l4l5 and l5s1 disc bulge. Can this problem be fixed parmanently ? What shall I do?😫😩
I am having same problem with the l5 s1.. Its been 2 years and i am getting the pain again... I had taken a job that required me for standing for 5-6 hours.. And it started paining again 🥲
It can be fixed permanently, but there is no quick fix. if you looking for recovery and having a plan to follow daily. I would suggest to either visit a local physio who is familiar with back pain rehab exercises and can help you to get pain free and also give you a short term / long term plan to follow. If you have any questions, or if you looking for a customised plan !? We can organise an online consultation. Bob
Try at first , I think it will help ,because since 2022 have been trying everything possible for my back pain nothing helped, this exercise I felt little bit better
Literally to the 1% who's reading this, God bless you and may your dreams come true, stay safe and have a Wonderfull day.
Amen 🙏🏽
Same to you 🙏🏽
Hallelujah! God bless you!
1% only? I'm sure you meant 100
@@borjasavall962 bro hating just to hate
God bless you and stay safe
After many years of back pain I was diagnosed with degenerative discs at L4 - L5 and L5 - S1. Recently the pain has been unbearable. I discovered this video a couple of days ago and tried the exercises more out of hope than expectation of any improvement. I am now virtually pain free after a couple of days. Thank you so much for uploading this video.
Most welcome, Glad you find it helpful 😊
Which exercises did you do? All of them thanks!
Thanks for sharing your review
To anyone with sciatica.. trust me just at least give the "Nerve Glide" a try. 99% chances are that it'll take off the pressure on nerve.. And all of these exercise are pretty much doable if the pain isn't acute.. And remember "Don't stop walking after the acute phase ends". May Allah bless you. Take care❣️
Hi. Can you tell us how to apply nerve glide?
@@serdarcakrer566 he has shown it on this video.. or you can search it by the name..there are plenty of videos..
@@serdarcakrer566 watch from 4:20
Sir i am sports person 6months have a pack pain my l4 l5 s1 disc compression problem what can i do sir please help me 😢😢😢😢😢
I have chronic sciatica on left side.
Best routine Bob, I felt no pain after a long time. I'm doing this exercises for 2 weeks now every day. Excellent work. Regards from Sweeden.
🙌💕
I just found out I have a L5 s1 disc bulge to the left. I have back pain when I sit but no leg pain. Do u have a disc bulge/ back pain or only leg pain. Also I only hurt when I sit not when I'm trying to sleep. Did you heal up completely? If so how long did it take and what did u do to heal ? Please help 😊🙃
@@freestylebully4849 injured disc never heal. Get a injection called Ozone Injection.
@@freestylebully4849 me too also
@@amanbhatt0 dang welcome to the club 🙃
I swear TH-cam is listening to me cuz I was literally feeling back pain after working out and I open TH-cam and this is just in my recommended feed but this man is a godsend.
Cheers
Hi Bob, I just wanted to say that I tried these exercises recently and they have made a tremendous difference in reducing the amount of pain in my lower back. I've been suffering from constant pain in my left back and leg every day for over 10 years because of a l4/5 lateral disc herniation. None of the physio's. chiropractors or doctors I've seen over the years has ever once suggested any of these exercises, even after many MRI scans, X-rays and alternative therapies.
I'm still a bit lost for words, how I could have been out of pain so much sooner had I found your video which literally took less than 5 mins to find. But really, thank you so much for doing this, I really appreciate it.
Thanks Robin for the kind msg. I’m really happy to see you have got pain free 🙏👏👏 your msg made my day. Keep up the good work and let me know if you have any questions in mind. All the best. Bob
Robin congratulations on feeling better I just found out I have a L5 s1 disc bulge to the left. I have back pain when I sit but no leg pain. Do u have a disc bulge/ back pain or only leg pain. Also I only hurt when I sit not when I'm trying to sleep. Did you heal up completely? If so how long did it take and what did u do to heal ? Please help 😊🙃
I am recovered after three years of problem without any exercise and medication.
Just to keep daily routine like before, without doing too much additional
Excellent. I have tried the exercise and became better. I am 70 and a kidney donor.
I always do exercises for my back and knee
Glad to hear that 🙏💕🎄 stay active and keep up the good work 🔥💪🏻💕
1 thing that is guaranteed to work is start doing core exercises . Walk a lot and make sure you have good shoes .
Loose weight if you are over weight
Stop smoking
Your diet . Very important . Stop all garbage food like Mac Donald’s.
I eat a lot of black and pinto boil beans with avocado.
Stretch the right way .
Don’t carry heavy things .
If you follow this it will eliminate about 75% of your pain trust me
Thank you for sharing your tips 😃💪
Hey Bob. I injured my back at work bending and lifting few weeks ago! I couldn’t go to work past week due to the severity of the pain in my lower back. I went to a Chiropractor and was diagnosed with a herniated disc from excessive strain. These were the similar exercises he prescribed and I feel great 👍 Thanks to guys like you out there helping millions on TH-cam!! Your new subscriber sending ❤️🤞🙏 from Chicago
Thansk for the kind feedback ✌ all the best. Bob
Are you okay now?
Hi sir i have very painful lower back pain for 2 months now and i cant lift or bend forward it really hurrs i dont know what to do and one more thing if i sneeze its so much hurting😢😢😢😢😢 i was suffered from this pain
I have 17 year long nerve pain , i make pain medicin from pain clinic also do thai chi, always stretching like he does and know i'm making muscel training not lifting whits bur pul up it and its all makes happy..
Start regulary abit.let your body rest enough and eaty fresh grocery ...its a new life with resting and acticity. Never give up
I'm just 20 year old I'm fighting this pain since 5 month sir , literally I try it and feeling better 😇
💪
Thank you for your help, My lower back pain Feeling much better after trying this routine for a week. I appreciate your help.
Glad to hear that. Keep up the good work 👍
same for me also thanx for this video
Can u send me your phone number plz...I lave so much pain on my lower back plz give me some advice
Thank you very much, I am going to try this exercises for my back pain and it hopefully can help me. thank you so much.
Thank you for your msg and I would love to know how is your back after trying these exercises. Bob
How did you get on
Hello 8:12 I also feel the same my mri shows large herniation at L4-5 and L5-S1
But i just feel mild pain and can walk and stand and do all tasks except bending down.
I am doing exercises since 7 months and Its okey guys you can treat your body well with some exercise and yoga. Remember surgery is not the only option
Hi.. I have same problem with you. Now its been 3 weeks that the pain still there.. what exercises do you do? Thank you
Bob... you are amazing!.. I thank God for your knowledge. I have had this bulge disc pain for one week. My physio guy did not help but make it worse. I turn on your youtube and try it. wa lah.. like a magic.. thank you
🙏😃❤️
I’m fighting with this for two years right now. It’s still the same. It’s time to pray now I think. 😢
Marcin you can pray, beside that you need to have a daily customised plan to follow. Let me know if you need help 👍
2022 From August 25 i watch this video ..Am suffering horrible low back pain last 6 months .From l4s1
But doctor thank you very much after doing these exercises my pain very less .Thank you very much 🙏❤️
Am an Indian from kerala .Now in kuwait working
😃🙏❤️
How's you now? I am also from kerala
L4l5 ഇന് ആണോ പ്രശ്നം
@@chandradas9404 entem L4/5 nu preshnam anu bro.. Physiotherapyk poyi.. 10 days... Apo kurach relief undarnhu.. Pine avar paranjhy oru 3 months continue ayt exercse cheyan.. Ipo cheythondirikaan.. But pain koodyath pole.. What to do
@@stylesbot9528 Ariyilla bro bro de place evda
@@chandradas9404 Kasargod.. Najhn manglore hospital kanich mri eduthu... Apo doctor paranjju valya scene ila.. Physio cheytha matum.. Phsyio cheythapo nalla kurvandarnh... But ipo pain koodiyath pole und... Enthayalum exercise continue cheyunhund
Hi Bob, I have followed your videos with great interest and built several of your suggestions into my daily morning routines to great benefit.
My question relates to your, and virtual all exercise instructions. We are told a) to not hold our breath, and b) to breath in/out at certain specific points in any activity.
Can you explain to me why it's important to breath and what problem it creates if I don't breath at the right time.
Hi Ian, thank you for your msg. This is a great question, and I'm really happy you asked. Breathing is essential for our survival, and when ever you hold on your Breath specially while you doing a movement such as stretch or a mobility exercise it could agitate your nervous system and your body autopilot get tense. This could minimise the effect of that particular stretch or movement since your body is not relaxed. I try to remind everyone couple of times either with mention (do not hold your Breath) or ( Breath in and out) through the videos. I hope I've answered your question. All the best. Bob
I have been suffering with lower back pain for the last year due to disc protrusion...I will give it try with the excerices and really hope I will get some kind of relief 😌
I have been following your videos for a while, and I just want to thank you for your help 👍
Glad to hear that! Thank you for the support. Cheers
Dear Bob, I saw your video it was very good and informative. a suggestion is, If you would add the impact on the backbone through some background animation during exercise then it would be added advantage for understanding to a layman like me.
I also have a question ... My age is 43 Years. At the L4/5 I have a mild generalized disc bulge with slight narrowing of the left exit foramina and subtle impingement of the left exiting nerve root. Can I get rid of this problem or I will have to continue with it for the rest of my life.
For any one who had a L4 disc bulge nerve compression you would know fine well that the seated leg raise is definitely not happening the pain is too intense
very true- no way can you do the seated leg raise with pain
Leaving a review after receiving the news 9 months ago that I had a herniated l5/S1 bulging 10-11mm. I looked up some exercises on TH-cam and found this video. Bob worked wonders for my back pain! It was getting to the point where I couldn't sleep and by doing this I was able to get rid of my back pain. I've also had two steroid injections into my spine to help the pain. The first one helped but the second did not. I have been doing these stretches now for a couple of weeks and im already starting to feel a difference. Im an ex downhill mountain biker and amateur motocross rider and these have SEVERELY helped me ⭐⭐⭐⭐⭐
Thank you for the kind review 🙌💕 I'm glad to see my chanelle helping the community 🤗🙏 God bless and all the best. Bob
Thanks so much for the advise. Sciatic pain is miserable.
The first exercise increases pain incredibly. The Second one is good
Do the one that feels good 👍
Hello, I have a l4 l5 problem and was wondering if you could talk about what exercises I shouldn’t perform in the gym please
Thank you so much,, My Mom was suffering through this disc bulge pain from long period,by doing this exercise she is feeling better within 2 days...
🖐❤ Glad to hear that 🙌🙏
hello sindhuja my mother also suffering from this type of problem please can you tell your mother's symptoms 🙏
@@harshbhardwaj146 Hello....she was not able to do daily activities like cooking , cleaning and others and also not even able to lift the glass of water...if she does the work she has to take rest for 3 days so that she will be in normal stage...pain was in shoulder ,arms and in fingers..
@@sindhujakurakula9230 any type of tingling sensation and vibration in body at night and feeling like current is flowing in body?
because my mother is suffering like these kinds of problem from last 6 months
@@harshbhardwaj146 No such symptoms ...
Hi Dr Bob many thanks for helping the peoples who are suffering from back pain and Sciatica. I have Disc bulging/herniation of L4/L5 and L5/S1 as per my MRI report Doctor suggested me surgery but after searching and watching your videos give me a hope to recover without surgery. I have so much pain at my lower back and my left leg toe even that I cant stand straight, while I am standing I need a support and when I am walking I bend to right side. Please help me which video exercise I try for it. Many thanks.
Hi bro. I’am having same problem like you.. its been 3 weeks. How are you feeling now?
Not completely good but now can walk and can stand not so much pain
@@janmuhammad2070 which treatment did you do?
Some pain killers walking as much I can do and some of these exercises in this video that u can easily do. If any of these exercises hurting then don't do it. Still I have pain but it's bearable now. Not hurting so much. But every one have different problems and it's treatments
@@janmuhammad2070 Thank you so much bro.. hopefully you get heal soon… ❤️
Came for back pain relief, now I have an awesome new kitchen.
🤘❤️
Are you feeling ok now..??
🤣
I like your video. Everything you said makes complete sense. I just hit subscribe. 🎉🎉
You sir, are a saint. Thanks you so much, this exercise REALLY helps . The pain can be so intense and nothing usually helps when it’s bad. It helps almost instantly. Thanks again🙏🏻 keep up the good work
Hi Bob.. I have savior numbness in my two legs and tingling sensation in my feets but i don't have back pain.. Can i do the same exercise or will you advise me something else..
Need ur help
Thanks
Since when do you have this problem? did you have an injury or accident ?
@@bobthephysio i have this problem since 2018 i have bulge in L3 .L4.L5 AND S1.. But i dont have back pain but i have savior numbness and tingling sensation in feet ..i cannot sleep... I have been to several doctors since last 3 years.. Fadeup having medicines. Pls help me advise some exercises.. will appreciate your help
Thanks
I would be happy to help you. Please send me an email today on Babak.firouzi@gmail.com with more information about yourself, job, hobby, age, daily activities. and I'll get back to you 👍 All the best. Bob
Great info, thank you for your weekly update.
Thanks for the msg, appreciate your support. Bob
It gave great relief in pain ...but the question is is this exercises help in fixing the disc buldge of L4 L5 L5 S1
I had back pain after the GyM, following the first two exercises makes me feel much better. Thank you Bob 😊
i have disc bulge on my l4 l5 and it is pretty huge.But i dont have any symptoms related to that high level of bulging.All i have is a sciatic pain which not so painful or intolerable .
Actually I have toe numbness & I think it is because of my bad posture. My physician told me to take injections of b12, calcium & some meds, but no result. I just hope your exervises help me get rid of this problem. Open to suggestions for help.
Hi Sir I have L3 L4 and L5 S1 Disc Bulge...I have a pain 5 years. The history of injury when go to gym put the harm's work out I feel first time.. basically I am sports person like cricket player...my work environment has sitting position...I have sevear back pain not scitica pain only back and cervical spine...I can't walk 10 minutes continuesly can't sit and stand continuesly above 10 minutes... can you please assist me what can I do..
Hi Man, are you doing any exercise and rehab protocol at the moment? or if you have done then before ? if yes, did rehab helped you to improve your symptoms and you pain?
Anna same problem age 25 pain only at back can't sit and walk for longer time. Yenna treatment paniringa ipa yepdi iruku
✔️✅
@@__sankarapandian_23 even I hv same issue, ippo neenga epudi irrukinga .
@@chandrashekarchandrashekar9648 konjam paravala bro but still straight ta 5 mins tha nikka mudiyuthu walking 5 km kuda daily nadathuruven sitting back support chair na 30 mins. Neraya treatment pathachu nothing works on me. Neega yenna treatment paniringa ipa yepdi iruku
Hey Bob...I was so happy to hear from u that retrolisthesis can be controlled with exercises. Surgery is not the great option.I m so relaxed n started doing excercise s.very optimistic about my severe n chronic lower back pain.Thank you very much n tons of blessings.
Indira from India...65 yrs of age.
Hi sir . Iam Nikki . I am suffuring with acute discogenic. Iam going to physiotherapy. Lamabar traction and iFT .. but my pain is not getting well . I can't stand for few minutes can't walk for long time . My left leg was so pain . Pain travel from my left butt uper part to foot fingers . Pain is radiates hole leg . It's very pain full. Iam suffuring since January, I went physcotherpy for 2 monts . But due to lockdown . Am at home..
I would be happy to help. Did you have an accident or fall ? how this injury happend?
Dude to sciatica for 5 months,if developed sarcopenia,at left leg, whats,my next specialist to treat me?
Im going tru the same…. I know how it feels and this pain is crazy… have been dealing with it for the past 2 years and half and still there… just feel like this is killing me in an slowly way
@@bobthephysio not an accident but a sudden fall .. still I can't walk for 20 mins
@@vikingrai933 you still don't get well in 2 years !!
30 years of back pain after giving birth to my baby. I feel like all my nerves are on fire.
Great explanation! , my family doctor never told me anything about this .. And I was wondering what happens if I rest a longer? Also, how long does this take to heal? Thanks
Glad it was helpful! Keep up the good work. Bob
Thank you for posting! This provided almost instant relief to low back pain I have had for about 1 month !
🙏❤️
Thanks for the video! Much appreciated. Do you have a longer list of more exercises and possibly stretches for helping repair an L5/S1 bulge?
I have many rehab routine that you can follow. Check this out 👇
L4 L5 / L5 S1 & Sciatica Home Workout Routine
th-cam.com/play/PLGy13kRgyQtQi9NYqBUYprWRlt7kR5kEz.html
Why do so many people recommend back bends for people whose disc is bulging out the back?!?!? It only compresses the disc even more causing pain.
That's exactly what I thought, I would avoid bending backwards, do stuff more like the pillow one, light decompression where gravity slowly and naturally loosens the tension
Because the actual stretch itself is good for strengthening the spine flexor muscles and helps loosen and decompress the overall spine. Its kind of counter intuitive because I thought the same but the surgeon I had for my microdiscectomy explained it to me. If it hurts don't do it though,
I have L4,L5,S1 disc buldge and sciatica on my left leg I am feeling a shock in my nerves on both legs especially while moving my hip , I also don't know the sleep position for this
I had a numb foot on my left side and it was feeling weird, I have herniation in the same spots...
Same here and my ortho recommended surgery as i had been into this discomfort for more than 2 years. 😢😢
Hello Sir 👋. Sir, my sister, is suffering from straightening of lumbar lordosis and disc bulge L4/L5 L5/S1 pain. Tell me how to exercise for that. (Im From Pakistan. Please Guide Me) 🙏
Hi Bro.. I have same problem with your sister.. How is she now?
Hey i just came you after watching ur add on Instagram, helpful video✌
Thank you for your msg, glad to know it help 👍
Мне 28 лет раньше работал на стройке,заработав себе пару грыж 2 года назад было грыжа между дисками л5 с1 5,1 и недавно сделал МРТ снимок выявлено ещё одна дорзальная протрузия с размером 3,5 болит и хрустит вся спина сам являюсь мигрантом недавно приехал в Москву чтобы трудоустроиться где нибудь но здоровье беспокоит не знаю что делать,люди добрые дайте совет куда сходить где обратиться 😢
I'm very sorry for your pain
I'm 22 and I have 2 buldging discs but believe me if you can do the exercises daily it will help you greatly
If you tell me more about your injury I’ll be happy to help 👍💪
I had a weird sensation in my left foot, went to a doctor, got sent to an MRI scan, turns out I have herniated discs between l4/l5 and l5/s1.... I now am going to try and fix it with your exercises 💪🏻
Keep Up with good work and let me know if you have any questions👍💪
i have a question
I have too much of pain I can't sleep right side due to this pain, from one year am suffering in my MRI L5 and S1 little spondylitis. But too much of pain pls help me
Really really this is so great exercise 👌
Thanks for the msg, and I'm glad you find it helpful. All the best. Bob
Hello am suffering from L4 L5 S1 bulg disk, about a year now, I went for MRI and I was told, but I can't walk, I feel weakness in both knees, I have been going to physio but I still can't walk,i have sciatic pain too, but that is better now, please what should I do, tank you
Dilshade sangathi kollamo
@@florencehushie1865 sorry for my late reply. Did your physio ask you to follow any exercises at home ? Bob
What about numbness?
Thank you for your videos. Would you recommend these same exercises for someone diagnosed with L4 L5 - L5 S1 spondylosis?
I have a separate routine for spondylosis on my channel. Please check that and let me know if you have any questions. Bob
@@bobthephysio Hi Bob. I couldn't find your video for spondylosis. Do you have the link? Thank you.
I’ve used 4 pillows and I still cry until I fall asleep. When I sleep on my side, I have to put a ball under my hip. Like a basket ball. I’m sick of taking meds. I’m sick of injections. They worked at first, now they don’t. I just want a normal life.
Have you been seen by an osteopath?
Sounds like you need surgery
I’ll be happy to help, check my client who worked with me online. I’ll be happy to help.
th-cam.com/video/HCxYbkd3Jhw/w-d-xo.htmlsi=WlzcS3egGau0gAFk
Sir I was diagnosed with grade 1 anterolisthesis, I recently joined a local gym,.. And I'm in my university football team,.. Can I rejoin and continue playing football once I get fully recovered
Hi Shree, my 1st question would be if you are doing any particular rehab protocol at the moment ? and what's your age ?
@@bobthephysio I'm 20 and I'm just talking bed rest and medicines
Definitely I would suggest to start your rehabilitation before your are going to join your football team !! have they show you any rehabilitation program to follow ?
@@bobthephysio yes sir I'll be taking rehabilitation in few days,.. once I get back playing,will this problem come again later
@@shreevathchan5304 then have you had a surgery or you just going to start a rehab program? Thanks
I have L5-S1 (lumbar sacrum) herniated disc too since dec 2020. Got it treated by physio but never recovered 100% and it keeps coming back and troubling me chronically in daily activities (sometimes standing vertically, sometimes Bending forward) despite me avoiding exercises like squats and deadifts and doing low back exercises (dog stretch and both knees to chest) consistently since last 2 years. Clearly something is missing, something I am not doing correctly or something that I am doing wrong. Probably I know now as I never tried the low back stretches and decompression exercises shown in this video. Gonna try these for couple of weeks 👍👍
Sir what should I do I feel that pain now in my calf and my knee too... It feels like the nerves are not stable and always painful to put stress on leg..
Hi Deppak, Do you mind if I know how long you have been this issue? And did you have any injury ? or history of knee injury ? Bob
Sir actually I had it since 2016 .. But I took medication and it was gone for 3 years and now its back again with more severity... Earlier it was only on left side in back...
@@bobthephysio I don't have any injury history but I have a disc bulge
What have you been doing recently that bothered your knee ? like new activity ? walk, run, etc ? or are you doing a new job ?
@@bobthephysio sir I was into physical exercises like running Doing sits ups plank mostly everyday running the pain was not there that time just a little tingling in knee...
Hey BOB,.m.having disc buldge n herniation In.L4L5. n having severe pain throughout my left leg.specially hips n calf area. Can't sit stand or walk properly. Please give some pain relief exercise for this specifically. Also can.i exercise in pain ?
I also have exactly similar issue
Have you tried this routine ☝️ Bob
I'm also have same problem..
I just found out I have a L5 s1 disc bulge to the left. I have back pain when I sit but no leg pain. Do u have a disc bulge/ back pain or only leg pain. Also I only hurt when I sit not when I'm trying to sleep. Did you heal up completely? If so how long did it take and what did u do to heal ? Please help 😊🙃
Dear doctor, I dont have any pain but when i am walking i feel the kind pf sensation where it feels cold water dripping from my buttocks to legs then i went to neurologist, he recommended spine MRI found l4l5 . My question is did you find any patient without any symptoms but these cold sensations? Is it due to l4l5 ?
I had l5,S1 I had a sensation of slight chillness near my lower back just above buttocks , I had taken xray and found L5S1 , and my doctor advised physical exercises..
@@kartyk14 are you sure ? Is it due to l5S1 and not something else ? It scares me sometimes especially when I'm walking I'm full of these cold sensations but no back pain.
@@shojolagh6065 yes I think so but consult a physiotherapist or orthopaedic.
@@shojolagh6065did you have pain while walking and standing ?
After 7 months this was the only thing that stopped pain down my leg
⭐⭐⭐⭐ Find My Video helpfull? ⭐⭐⭐⭐ Support my channel with 🔴 $ THANKS BUTTON 🔴 Bob 🙏
Thanks
Very helpful. Thanks
Sir please reply to me... Sir I'm having L5 S1 pain from last 2-3 year . Is that ok with me to do this exercise because my disc problem is not fresh.. Please reply me
@@rckapoor6901 pop0⁰00000000⁰
Could you share with me your contact please.
Hlo sir...
I have severe back pain from past 4 years.. my age is 20 years ..MRI report shows L5 S1 disc... medicine not work... please suggest me to control pain nd
exercises for me...
.i am from Kashmir
Hi Ulfat, you are young and you can get recover man. You can follow this exercise routine daily. I have prepared a video about Disc Bulges and answer 10 common question about disc bulges and back pain. I would suggest to watch that too please. Let me know if you have any questions? All the best. Bob
th-cam.com/video/lKL0Dx2YsNE/w-d-xo.html
Thnxxx alot my dear sir...
@@ulfatnabi6309 No problem at all. Please do let me know if you need any help 👍 Bob
@@ulfatnabi6309 are you recovered of this exercise please same problem 😭😭😭 can you send your number
@@mrrajeshkumar3632 ma nai ake dou din sai exercise ke.....abi koi Change nhi ayee....pain continue ha....umeed ha in exercise sai thk hojavu....aap b try karaiii..
Hi im priya, suddenly i knew that, low back pain mri scan in l4 l5 disc bulge problem.. my age is 24.. i have no baby.. now i also married women.. if any problem with my pregnancy time.. and i also preparing my pregnancy.. im in india.. plz tell me doc..
L4 l5 doesn’t always have issue with pregnancy !! Are you having any rehab plan ? If not check my TH-cam channel 👍
How are you now hope you're doing well ❤️🩹
How are you sis@@Ranjana-ek1jg
How are you
@@MinabaccheMagar well I'm still in pain it is less compared to before but its been 6 month since injury i just want to get better
Thanks a million sir I been dealing with L4, L5 bulging disc and S1 pinch nerve my life have been just horrible the last 3 in a half years because of this problem.un able to be active at all could be flexible or mobile as. I honestly have gave up. Again thanks things are getting better now slowly
Glad to hear that 👍💪
Have you recovered? . I also having same issue. Shall I follow these exercise. Pls give some suggestions
I have L4 and L5 disc bulge from 2 yrs and I didn't fall anywhere nowadays I started physiotherapy he sujjested excercise I started that excercises but my pain I going high level I can't even sit for 5 min main is numbness of legs and disc pain is more for that pain I'm taking pain killers,I'm doing hot water massage also nothing is helping I can't do excercise, I can't sit , I can't stand pain will be 24 hrs it's not reducing what can I do sir 😭😭😭
Use 1st. 2 or 3 days. Nurvocure tablets or use ayurvedic medicine
Have you tried this routine yet ☝️ Bob
@@bobthephysio sir a also tried this rutin but it not reducing what can I do
@@bobthephysio I have been using these these tablets for over a month now But I still have a back problem
TAB . NMT
tab....Gabica
Tab ....temalin
Tab ..wilsop
Tab calfin and voltral
😭😭please
What can I do
Hello sir I have suffer from L5 S1 and I fell like burning in lower back like it’s become hot and no pain on leg or toes what can do please suggestions thk you waiting for reply
Have you tried this routine yet ? Bob
im 14 and I I damaged my spine by accident on the gym because I was doing the exercise in wrong way, now I have something like raised vertebrae on the back I dont even know how it called but Its not getting better I was trying ointment, didn't work, I stayed 2 weeks and even though I don't feel pain for the moment, I still kind of have vertebrae out of place and Im wondering if theres anything that I can do with it without surgery
because Im still only 14 and I don't want my life to look like this now, when sometimes I have trouble bending over and can't tie my shoes and I had to give up the gym for a while but it's been 2 months
and I will add that it is from the bottom of the spine
I have a therapy course, that fixed my lumbar after motor bike accident. Pm me
@@PriceyP I went to the physiotherapist and it's much better now, but still thank you for your willingness to help !!
@@zoss4491 now how r u?
Bob this is great. A very key point you make is consistency. That takes discipline. Daily. Maybe put it in like a calandar for a half hour block. I have had shots minimal help, inconclusive MRI Xray, Spinal Decompression (best for ME), Shock wave Therapy which was bad exasperating stuff for ME...... I also note the sitting and neck/gentle back rise exercise you mention is very similar to a "soldier" posture on an upright scooter I bought recently. That helps me get around no doubt vs sidewalk impact walking. Posture with everything! Which is also practically impossible going everywhere,but can be more consciously practiced. That and a pillow or a firm mattress lift lying down translate great to your video recommendations. Even noticed the lying down just this morning so that excercise definitely struck a chord and one to be practiced way more. Thanks!
Thank you soooo much🌺
🙏❤️👍
I am 30y and I found in MRI I have L4-L5 and L5-S1 disc bulge.
I am very very disappointed.
This pain is not bear able.
My Neuro spine doc gives me 6 months of bed rest.
How can I do that?
I have to work to feed my family.
What should I do?
I can't do that much bed rest
bed rest will be HORRIFIC for this (I have this and worse with Ankylosing Spondylitis) - slow steady movement and self-Physical Therapy / gentle exercise / walking / swimming as possible, and pain meditations here free on TH-cam. Your MIND is more powerful than you've been led to believe and YOU can heal yourself
Same problem for me too 😢. Physio IfT was good. Try that
@dlgoldenmm, You are so right!
Suffering same situation
How's your problem now?
Hello sir
I am a football player
I have a pain triggering from tail bone , (extremely end of the spine ) which goes down to my left inner thigh, groin,anus and left testicle while i run
When i perform a side plank with left leg on the ground the pain level is unbearable,
Plzzzz reply and help 🙏
I am performing these exercises from 15 days but when i try to run again the pain is unimaginable 😔
Hi Parsa, it looks like you have had a groin injury. You have to stop any activities that aggravates your pain, like running for a while. And focus on your rehabilitation exercises for Groin. You can use this video below for a week and let me know how you getting on after 1 week. Bob
th-cam.com/video/JjL5kCl56XM/w-d-xo.html
Hi, great to see you again Bob and use your techniques!!! I used 4 pillows because mine were really soft. It was soooo painful as I felt the stretch. I did it 2x's for 30 seconds each. I'll try it again in a couple hours. It was really intense! I think over time, your stretches may have me back on my feet again...yes, I've been in bed all day - again!!! I already know I have 12 herniated disc...etcetera etcetera and etcetera, but trying to alleviate some pain so I can do my home physical therapy and aqua therapy routine. Daily p/t is necessary as part of my life routine. Lastly, keep doing what you're doing Bob because we need you and all your extra routines!!! I'm grateful.
🙏🙏❤️
Sir I want work with u r under and learn something
I would be happy to help, if you write for me what would you like to learn ? Bob
Assistant Physio job u r under Sir
@@Physiotherapy1990 Are you doing any course at the moment as a sports physio ?
FIFA online Diploma Sir and one year local academic experience and 2 year College and hospital experience
That's great, I don't have any job vacancy. And if I be honest you may apply for something local in your city ?
Sir I have disc bulge in l4 l5 nd S1 can I follow this exercises
Same problem I have
I have my disc problem since i was 19 and now im 24 years old no relief and its getting worse. I mainly do rest only. 1st it was l4 l5 and it is both l4l5 and l5 s1. Why its getting worse
I had the same issue that didnt get any better. I tried all kinds of physio and stretches and decompression with no results.
I ended up getting a steroid epidural and it did the trick to get back mobility.
Same🥺
Sam I'm 24 years old too I'm suffering 😢
I had key hole surgery (2-3 cm scar at the bottom of your spine) to remove some bone impinging the nerve. Best thing I ever did. Surgery is an hour and some patients walk out the same day. I was in hospital for three days after surgery and back in the gym 3 months later.
I found that physio and steroid injections were really treating the symptoms and not fixing the cause.
Having said that, you should first go through the process of physio, steroid injections/epidural before getting surgery.
Some people do have success with the steroid injections where the bulge reduces in size and no longer impinges the nerve, but then it comes back maybe a year or two later.
Low impact exercise. Lots of walking. As he said, rest won’t fix the issue, our bodies need movement to heal lower back injuries.
Just had an mri Wednesday and was told I have a 5mm bulge in my L5-S1. I will try these stretches out. Thank you
Can I recover from A bulge in my lower back and go back to the gym and lift weights?
Same doubt here
Watch this 👇
Lumbar Disc Extrusion L3 L4 & L4 L5 recovery without surgery
th-cam.com/video/cfRa91aKFhE/w-d-xo.html
Watch this 👇
Lumbar Disc Extrusion L3 L4 & L4 L5 recovery without surgery
th-cam.com/video/cfRa91aKFhE/w-d-xo.html
I have severe leg pain (right leg) .i have l4 and L5 disc buldge. Can i follw this exercise
You can 👍
Same here its unbelieble
How are you doing now
Why the pain radiates to neck 😢any replies...😢..
After 3 days of immobility bcuz of intolerable lumber pain.. after these steps I can feel my body unlocked with too much pain ofcrs.. thank you so much BoB😘
❤️🙏
I have suffering of this problem l4 l5 S l my left leg numness plz give suggestion regarding this problem
It is siactic pain very easy to remove by doing regular execrice, check youtube
💯%. Effective.
I have done these exercises and it make it worst pain. My Disc l5,l4 Bludge is 2 years old what exercise shall I do
Same bro. Only walking makes it feel okay.
@@TurtleHouse even walking feel pain a doctor said surgery other doctor is saying no for surgery
I have L4-L5 & L5-S1 lumbar issues. I was having bad pain in my lower back for several days so I decided to try these exercises while waiting to meet my specialist concerning my MRI results. I am not doing too much, not pushing too hard and starting out slowly. I already noticed a difference in my lower back doing these exercises. I have neck issues as well so I just added these to my normal routine. Thank you so much for posting!
Great to hear! 🙏❤️
I too having the same issues, are these exercises helped you
@@surenderdhandapani1122 Yes. I have to make sure to do it everyday and keep up with it. I’m trying not to lift much right now either and check my posture while I’m sitting. It does relieve my back pain.
@@TheArtemislove Have you recovered? . I also having same issue. Shall I follow these exercise. Pls give some suggestions
Man the nurve glide kill me cannot do that. Its like torture to my left leg😢
Try it within comfortable range 👍
I have L5 S1 does it ever get better?? The nerve feeling is irritating, annoying, makes my foot feel tingly and numb sometimes
It’s worse when I workout and exercise
Yes it cures.
Visit good physiotherapist
Will these workouts help the healing process or is it just temporary relief?
It helps with the healing 👌💪
@@bobthephysio thank you sir. Your videos have helped me get through difficult times with this injury ❤️
🙏🙏❤️💪
Do you have l4 l5 disc bulge problem??
@@yash-wo2neL5 S1
Thanks for making this post! Really helped me to overcome my back pain and get back to good!
Glad to hear that 👍💪🏻 keep up the good work 👍 Bob
Hii sir, i'm just 20 year old girl
I had sciatica this April which got cured in 2 months.
But now i have back pain since october due to which l4l5 and l5s1 disc bulge.
Can this problem be fixed parmanently ?
What shall I do?😫😩
I am having same problem with the l5 s1..
Its been 2 years and i am getting the pain again... I had taken a job that required me for standing for 5-6 hours.. And it started paining again 🥲
@@janaganana7735 I know it is very painful.
I'm also suffering from this problem
It can be fixed permanently, but there is no quick fix. if you looking for recovery and having a plan to follow daily. I would suggest to either visit a local physio who is familiar with back pain rehab exercises and can help you to get pain free and also give you a short term / long term plan to follow. If you have any questions, or if you looking for a customised plan !? We can organise an online consultation. Bob
I can’t but help pay attention to the ikea kitchen lol
🤣🤣🙏
I've looked at hundreds of such videos on YT for the lower back. This stands out as the best and most well presented :)
🙏🙏🙏❤️
If I lie down for more than eight hours, my pain increases why?
So do I. Who can help me
Why do you lie down more than 8 hours
Its call bed shore.. Excess lying down can cause this..
So u have to run & walk properly
Need to change ur side while lying down
BOB iam 24year old 3year in pain no releaf plzz help Bob
Have you tried this routine ☝️ yet ? Bob
I need help, mild disc bulge are seen at L3-L4 AND L4-L5 level causing thecal sac compression
Ty my lower back near my tail bone omfg! I had to run cannabis oil on my back. I hate drugs
Have you tried this routine ?
@@bobthephysio moving forward
Yes I’m doing it
Every day
Thank you so much - I did the Mckenszie movement 1 TIME and felt immediate relief!! I will follow all your suggestions. Very well done - Thanks Again
🙏❤️
Sir,can i go gym with L4 L5 and L5 S1 disc bulge
I tried it several times not advised for dumbells better walk and light dumbell
Hey bro, I have same condition, how are you now?
Yes just do upper body. No leg presses, squats, dead lifts
all the exercises involving arching backwards is just inducing more pain...
exactly what I was thinking
Try at first , I think it will help ,because since 2022 have been trying everything possible for my back pain nothing helped, this exercise I felt little bit better
Sir plzz help me i am 17+ and i am suffering from l4 l5 s1 plz help me sir
Are you doing any rehab ?
@@bobthephysio yes I am taking the medicines & taking some massage type treatment with equipments