I've been doing this for 3 months (3-5x per week) and it's changed everything! I have herniated lower discs (S1, L5, L4) for 6 years! I was super close to continuing steroid injections and possibly surgery but so far this exercise has relieved my back substantially! I've been to the ER 3 times because I couldn't lay or stand straight. It has been a toll on my mental health as well. Physical therapy was ok but I just couldn't afford it! I stopped injections 6 months ago. Literally first time I tried this video I felt better right after. I don't do any other exercise besides walk 2 miles daily. I'm working on recovery. Huge thank you for making this video ❤
@@NonAnonD I have not had a flair up and rarely in pain. I still do this exercise 3-5x per week and walk 2 miles almost every day. I do need to note I also started eating a ton healthier and low calorie foods, down 25 lbs, and also have been training myself to sleep on my back, so not sure if that contributes to less back pain as well. Honestly, every time I finish the exercise I feel immediately great. I hope continuing helps me heal log term because I can't imagine living decades with that kind of pain!
After 9 months of pain and 4 different medical opinions I thought surgery was my only option, I have done this exact session every day for 3 weeks and I’ve already noticed a MASSIVE improvement in myself and my pain levels have dropped dramatically I can not thank you enough
Wow, that is so great to hear! Keep it going, your consistency is obviousl ypaying off. You should also consider trying our Bulletproof Your Back program to further improve your back strength: manflowyoga.tv/programs/collection-bulletproof-back
Thank you. I feel like I was going into a deep depression because of this. I’m actually getting some relief. I almost cried after because I felt more straight.
I herniated my L4-L5 about 8 months ago, due to my stubborn nature and being in the marine corps I refused to let up on my training. Finally I’ve come to terms with my injury and In just 2 weeks of this stretching routine and minimal body weight workouts my pain has went from a 7-8 on a daily basis to about a 3-4. Thanks
@ occasional flare ups with pain at its worst being around a 5, I can run and workout again, I can sit down for extended periods of time again, I haven’t recovered my full range of motion in my left leg but it seems time and patience have been the greatest factors throughout this journey.
I started walking over two hours a day and wow has it made a crazy difference in a lower back issue I've been facing for 4 months now, restoring my flexibility and strength, just tons and tons of walking. The yoga is more approachable again now. I was going on occasional 30min runs but the walking seems more effective for disc issues, perhaps the duration and extra emphasis on gradual slow balanced movements. Improper weight lifting form most likely to blame in my case, dead lifts and lower back engaged dumbbells speeding through sets instead of focusing and taking more precautions on form. The strength is totally there but my back was still lacking and getting injured after the workouts over time (no back pain during the exercise curiously).
@@oussamadjabali9306No, pain free when I walk. Weight lifting that involves the lower back has been the main thing to flare it up - though there's no pain immediately during the exercise, but it follows about 30-40min later. Zero following pain with walking and even running. I was more limited than usual with yoga and stretching too but lots of walking at an incline seems to have straightened things out and restored lower back flexability - I feel like it works a lot of the core muscles to walk at an incline actually, holding steady on the treadmill.
same thing happened to me. No back pain during the exercise I believe caused the injury (barbell squat w/improper form) but now I'm on 2+ months of agonizing lower back pain whenever I lean/hinge forward or sit. I am going cold turkey on weight bearing exercises and will focus on these stretching routines to hopefully have the disc heal itself in a couple of months
@@dylanmitchell812 A daily hour of incline walking might be worth a shot, it provides a very gradual traction and alignment over time that can correct or heal several kinds of issues potentially contributing to the lower back injury/condition.
I tweaked my herniation at L5-S1 two weeks ago, and the pain has been unbearable. Today I decided not to take any pain meds and to try some exercises online. I came across this video, and have done it 3x today. Each time I finish, my pain is virtually gone. I've watched a lot of videos - but this is BY FAR the most effective routine I've tried. Thanks for your work man, you're changing lives 🤝
@@S.Devroshi83 for the exercise? I do it on a yoga mat. But I sleep on a medium bed. Not too firm Because my wife is a side sleeper so we cannot have a firm bed. Lately I need to take 600mg of ibuprofen to sleep comfortably and I put a lumbar pillow under my lower back and a pillow under my legs
good man. thank you. i have been suffering for 3 days with back pain and couldnt sleep. i just did this routine and the pain has completely gone. i am praying for you from my heart.
Thank you for a great video. I've just herniated a disk a few weeks ago and have felt defeated. I'm going to send this to myself and repeat this routine every day until I can get back to the gym. Thanks again, Dean. Any other videos/advice you can add for herniated disk would be greatly appreciated.
Glad you found this one Tavit! We have quite a few back / spine specific workouts here in our channel. We also have a Bulletproof Your Back specific program in our Member's Area you might consider checking out. A 7 Day Trial is free! You can check it out here: manflowyoga.com/seven-day-trial/
I was trying to work on my computer and the pain was so much to bear I couldn’t sit there anymore. Lied down and pain was still there. Followed through with this and pain went away like 90%. Thank you so much for uploading this. I will continue to do this at least once a day. To those out there also suffering from a herniated disc, we got this!!
Just did what he said for one month at least 5 times a week. It's working, I am very lucky to find this video. I tried other videos, which increased my back pain, but this is amazing👌 Thank you so much.
Thank you so much for this video! I have/had a disc bulge that’s been healing. I discovered this video about 3 weeks ago and I’ve been doing this routine everyday alongside PT exercises. I’ve been pain free for a couple weeks now and I’m excited for the future again. This video has seemed to be part of the big turn for me. Thanks again!!! Cheers! 🎉
Update: 3 weeks later and I’m still doing this routine everyday. Thank you Dean / Man Flow Yoga! I’ve also been intermittent fasting and watching my diet the last two months and I have lost 15 lbs … down to 167. I’m 42, 5’ 7” tall with athletic build but gained 25 lbs. I’m working to lose 10 more lbs. This routine combined with physical therapy, and massage therapy, has really made the difference. I haven’t had sciatica pain in over 6 weeks and I just feel more flexible and feel like there’s more room in my hips. I can tell the 3 prone moves, especially the last one where you pull forward twice, has helped a ton. My PT has me do bird-dogs and press-ups as well. I feel this program is a great complement to what I’m doing there. The massage therapy is helping my tight hips open up and increased blood flow. Initially when doing the bridge exercise (the last one in this video) my glutes didn’t fire at all. Now they fire right away. Even though it seems I had more of a minor bulge, I felt hopeless initially dealing with the sciatica pain. I wondered if this would be my life now. One night I couldn’t even walk to the bathroom and had my wife bring me a large bowl so I could urinate throughout the night and morning. I didn’t sleep at all that night. My mind was racing with negative thoughts. Now, I’m truly excited for the future! I feel like I’ve learned so much about the proper way to exercise and jog. I honestly feel like I’ll be thankful for this experience in the end as it’s become a turning point for me. If you’re feeling down and depressed like I was, I hope you’re inspired by my story so far and will keep fighting for your recovery. I noticed so many TH-cam videos just have more negative comments and not enough encouraging ones. I get it. Folks watch these videos when they’re going through it and may not remember to come back and comment after they’re 100%. I’ll keep updating. Cheers! 🎉
Update: It’s been 1 month since my last update. My PT says my back is recovered and we’re going to go down to once a week and further strengthen the back and hip muscles. Turns out I was aggressively stretching my hip flexors too much which was causing some clicking on the outside of my left hip. That’s subsided as well. This routine has definitely strengthened my back and leg muscles supporting the hips. I can notice a definite difference when I do this routine now. I’m going to move this routine to 3x per week vs daily now and use the extra time for other strengthening routines. Thank you Dean and Man Flow Yoga!!! I’m so relieved this seems to be behind me. Cheers! 🎉
@@artilleryvidshello are you pain free by now ? I’ve been wondering because I’ve been dealing with the same problem and if so could you recommend me some exercises or this video is enough ?
I think this video helped me a lot with my L5 s1 herniated disc which I’ve had for almost a year. The full plank seemed to help the most my body was shaking from doing it and I actually felt my disc where the bulge was do something (probably go back in a bit). All the stretches in this video helped to be fair. Also nerve flossing helped my leg free up from sciatica, it felt amazing when that happened because it got easier to move my leg.
That's really great to hear Ryan! We have a program in our Member's Area called Bulletproof Your Back that you might also find helpful. A 7 Day Trial is free: manflowyoga.com/seven-day-trial/
Dean thank you so much for sharing this video. I tried so many videos to help fix my bulge disc but they just made them worst. The first time I tried your exercises I felt instantly better. Before this, I could just about walk, the pain was that bad. Now I don't need to have any steroid injections (that's all the doctors recommended). If I ever have issues with my back I come back to this video and then I'm good again. Now it's in my daily routine. Thank you
I've been dealing with a herniated disc for almost 2 months. While I have found some exercises that have helped with the pain, this is the first program that made me feel like I was back to 100% immediately after. I will be doing this program daily for the next few months. Thank you!
Glad you found this helpful! If you're looking for back-specific content, you should check out our $9, 2 week Bulletproof Your Back Challenge: manflowyoga.com/bulletproof-your-back-challenge/
This is the best and only thing that have helped my back… I have gone to months of physical therapy and acupuncture and nothing have helped…my back started feeling better immediately after doing this
That's so great to hear! If you're looking for even more back-centic content, you should try our Bulletproof Your Back programs. A 7-Day Trial is completely free: manflowyoga.tv/programs/collection-bulletproof-back
Second day doing these exercises and already feel relief. Was finally able to sleep past 3am without having to stand up from the pain. Hopeful that this will really aid in recovery. Thank you.
I am.from India....and really happy to know you are so much expert in Yoga....Yoga is way of life....and you are doing wonderful work to help the society
Love this, it's helpful--thanks! Didn't know it was common for herniated discs to come from "sitting"--mine came from growing and bearing another human inside of my body!😉 Appreciate the encouragement not to jump to surgery. Thanks again
Really happy to hear this routine was helpful to you. You should also check out our Bullet Proof Your Back program. You can find it in our Member's Area, a 7 Day Trial is free: manflowyoga.com/seven-day-trial/
GGGIIRRRLLL this is a game changer! I've been looking for just this kinda of video as the usually yoga moves hurt and seem to make symptoms worse after doing them since herinaring a disc in my lower back. Thanks so much for this!!
I’ve had sciatica and a lumbar disc herniation for three months. I’m on day three of this workout and I’m already noticing improvement. Thank you so very much! I’d love to see more videos on herniations. 😊
I feel confident doing this knowing that you worked with physical therapists on it. I'm so tired of the soreness and discomfort in my back. I hope this helps!
Really glad you enjoyed this routine and found it relatable! If you haven't already be sure to subscribe to our channel, we're adding new content every week.
we're so happy to hear that! If you're looking for even more back-centric content, be sure to check out our program Bulletproof Your Back: manflowyoga.tv/programs/collection-bulletproof-back
I’ve been following this video and one other daily. It’s been 5 weeks since I herniated a disc and 2.5 weeks since I added this routine to my healing process. My pain is reducing and I’m not in continuous pain all day anymore. Hopefully I’ll be fully healed soon. Thank you so much!!!
That's great to hear! If you need additional resouces, our Bulletproof Your Back program would definitely be helpful to you as well: manflowyoga.tv/programs/collection-bulletproof-back
Thanks Dean. I'm 64 today! I think it must be 2 years now since I started yoga via your vids; I'm so grateful. My back problems are not solved but the mobility and reduced pain is amazing - all due to 15 - 30 minutes of your various poses etc, usually every other day, sometimes daily. I've been recommending you to others and if I can maintain the discipline of following along anyone can. Your advice is sound. Especially I liked the advice of trying out some yoga exercises before resorting to surgery - that is so important ... Thanks and all good wishes to you and your growing family.
So glad you found this routine! If you're looking for more back specific content, you should check out our Bulletproof Your Back Program. You can find it in our Member's Area with a Free 7-Day Trial: manflowyoga.com/seven-day-trial/
instant sub. Ive been dealing with a crippling herniated disc for well over 12 yrs now and Im not interested in injections or surgery cuz one is a band aid for a aterial bleed and the other is a crapshoot if it works. A coworker suggested yoga that helped him and here i am.
Thank you for this great and informative video. I have a severe herniated disc and do not want surgery. I have a history of back pains with prior surgeries and looking for other ways to have it heal on its own. These exercises felt great and I did not feel any pain. Thank you for sharing your expertise!
Thank you, I just start these exercises today, felt little bit pain because I just did my second injection. I miss working out I miss my old life in April I couldn’t walk straight. But feeling better after my second injection. I trust you and I will do these exercises daily. Thank you once again
These are exactly the exercises I received from my physical therapist after my herniated disc. However, you explained them in much more depth, and the hint to look out for your bellybutton and try to pull it in was incredibly helpful. it does so much more to my core that way.
That's great to hear, glad you're enjoying our content. If you haven't already be sure to subscribe to our channel, we're adding new content every week.
This is a God tier video. Lines up with what I've been reading about back pain and core stability being the main cause. I will def try to do this video with some frequency cause I feel like it will really help. I have sciatica from my lower left back and it's like the left side of my core and glutes are shut off. These poses force me to activate them and it feels really effective.
Thank you so much for sharing that! We appreciate having you in the MFY Community. We'd love to hear more of your story. If you feel comfortable doing so please email us at help@manflowyoga.com
I was in pain for a yr, getting in and out of the car and squatting down. Finally went to doctor, mri showed L4 L5 disc bulge. I was doing leg stretches but started doing your yoga. Its helping just not sure if a disk bulge is the same as herniation. Doctor put me on gapapentin for nerve pain and steroid shots seemed to not work as well. I am 53 and I feel very hopeful with this new daily yoga routine. Thanks.
We're so happy this was helpful to you! We also have a program in our Member's Area called Bulletproof Your Back that you might also find helpful. You can view it for FREE with our 7 Day Trial: manflowyoga.com/seven-day-trial/
I’ve been having major difficulties after my fourth pregnancy and a severely weakened core. All culminated with a herniated disc after a reckless shoulder workout. This session gave me immediate relief and a feeling of calm/peace that my body can in fact heal.
I didn’t realize this video was for men and having probably been doing it daily for almost a week. I love yoga but it brought me pain before I discovered I could find a video for a herniated disc that I can do, that will also allow me to work towards healing my injury. Thank you very much for this video, I can tell I’m getting stronger each day! ❤
We're really happy you found this routine Veronica. While Man Flow Yoga was created with men and their specific needs in mind, anyone can utilize and benefit from our content.
I'm 22 years old girl from Pakistan. I had Microdiscectomy surgery back in June 2020. After surgery I was fully recovered and backed to normal life. And now in April 2024 I'm feeling sciatic pain again and I think it's reherniation. At first I had no knowledge about these exercises and my condition was really worse. And I had to go for a surgery. And now it's initial stage I can't imagine a second surgery at the age of 22. I'll definitely try these exercises Wish me luck.
It feels great second day also can you add reaps for each exercise Edit : it's been a month and I am doing this exercise It helps me a lot I was not able to walk before the exercise and now feel great very less pain which will go out with time
This exercise is exactly what my acupuncturist told me to do, i have a disc about 6mm and it hurts so bad sometimes but those exercises daily helps a lot
So glad this was helpful to you Jorge! If you're looking for more help with back pian, you should try our Bulletproof Your Back Program. It's located in our member's Area and a 7 Day Trial is completely free: manflowyoga.com/seven-day-trial/
That's great to hear JR! Since you enjoyed this you should check out our New Years Challenge. It's 4 weeks long, comes with full access to our Member's Area, and only costs $9: manflowyoga.com/mission-daily-yoga/
I am a rancher and part time farrier two very physically demanding occupations. This yoga and PRP injections have helped repair and bulletproof my back! Thanks for the informational videos!
I added it to my workout routine and it helped my herniated disc from the very first day. feeling lucky to have found the video. I feel those muscles working and recovering the hernia, let’s see what happens in the long term. you can try combining with some of Doctor Jo’s hernia exercises, might be greatly helpful. thanks for the content!
I’ve been dealing with L4-L5 herniated discs for almost a year now. Did the PT, did the lumbar epidural but the pain always made its way back. Today was my 4th time doing your Yoga routine and during the Cobra Pose, 8:34, I felt some pops along my spine and the affected area. I finished the video and when I stood up the pain was gone, like gone to the point that I was shocked because I haven’t felt like this in so long. So I’m wondering if/when it will come back. Praying it stays this way and I’ll continue doing this routine every day. Thanks man! 🙏🏽
@@leroybrown505much better than I used to feel, I’ve been consistent with the stretches. Still have some days with pain but the pain is minimal. My core feels so much stronger.
You're very welcome! If you're looking for back specific content you should checkout our Bulletproof Your Back Challenge: manflowyoga.com/bulletproof-your-back-challenge/
I’m not even sure if I have a herniated disc, but something in my lower back is pissed off. Some of these irritated my back, but I just adjusted and went again. No pain after that. That bridge position FRIES your quads 😂
📣 Join our FREE 7-Day, Beginners Yoga Challenge - No Flexibility Required! | Click Here to Get Your Free Yoga Workouts - shrtlnk.co/xM27p
I've been doing this for 3 months (3-5x per week) and it's changed everything! I have herniated lower discs (S1, L5, L4) for 6 years! I was super close to continuing steroid injections and possibly surgery but so far this exercise has relieved my back substantially! I've been to the ER 3 times because I couldn't lay or stand straight. It has been a toll on my mental health as well. Physical therapy was ok but I just couldn't afford it! I stopped injections 6 months ago. Literally first time I tried this video I felt better right after. I don't do any other exercise besides walk 2 miles daily. I'm working on recovery. Huge thank you for making this video ❤
So glad these are helpful to you! Keep up the good work.
Thank you, I was afraid of doing this exercices with herniated dizc
How are you now?
@@NonAnonD I have not had a flair up and rarely in pain. I still do this exercise 3-5x per week and walk 2 miles almost every day. I do need to note I also started eating a ton healthier and low calorie foods, down 25 lbs, and also have been training myself to sleep on my back, so not sure if that contributes to less back pain as well. Honestly, every time I finish the exercise I feel immediately great. I hope continuing helps me heal log term because I can't imagine living decades with that kind of pain!
@@brooklyn.lifestyle,Brother how percentage of ur pain has been reduced prior to watching this video
After 9 months of pain and 4 different medical opinions I thought surgery was my only option, I have done this exact session every day for 3 weeks and I’ve already noticed a MASSIVE improvement in myself and my pain levels have dropped dramatically
I can not thank you enough
Wow, that is so great to hear! Keep it going, your consistency is obviousl ypaying off. You should also consider trying our Bulletproof Your Back program to further improve your back strength:
manflowyoga.tv/programs/collection-bulletproof-back
How are you now?
how is your back in this current moment
Hi did it herniate again? Keep us posted
Thank you. I feel like I was going into a deep depression because of this. I’m actually getting some relief. I almost cried after because I felt more straight.
its okay to be gay sometimes.
@@linkthai1995😂 bro jokes apart this pain is deadliest
I herniated my L4-L5 about 8 months ago, due to my stubborn nature and being in the marine corps I refused to let up on my training. Finally I’ve come to terms with my injury and In just 2 weeks of this stretching routine and minimal body weight workouts my pain has went from a 7-8 on a daily basis to about a 3-4. Thanks
Wow! Your consistency has really paid off. Keep up the good work :)
How are you doing now sir?
@ occasional flare ups with pain at its worst being around a 5, I can run and workout again, I can sit down for extended periods of time again, I haven’t recovered my full range of motion in my left leg but it seems time and patience have been the greatest factors throughout this journey.
@ i am happy to hear that. Thank you for the update!
I started walking over two hours a day and wow has it made a crazy difference in a lower back issue I've been facing for 4 months now, restoring my flexibility and strength, just tons and tons of walking. The yoga is more approachable again now. I was going on occasional 30min runs but the walking seems more effective for disc issues, perhaps the duration and extra emphasis on gradual slow balanced movements. Improper weight lifting form most likely to blame in my case, dead lifts and lower back engaged dumbbells speeding through sets instead of focusing and taking more precautions on form. The strength is totally there but my back was still lacking and getting injured after the workouts over time (no back pain during the exercise curiously).
do you get pain when u walk ?
@@oussamadjabali9306No, pain free when I walk. Weight lifting that involves the lower back has been the main thing to flare it up - though there's no pain immediately during the exercise, but it follows about 30-40min later. Zero following pain with walking and even running. I was more limited than usual with yoga and stretching too but lots of walking at an incline seems to have straightened things out and restored lower back flexability - I feel like it works a lot of the core muscles to walk at an incline actually, holding steady on the treadmill.
same thing happened to me. No back pain during the exercise I believe caused the injury (barbell squat w/improper form) but now I'm on 2+ months of agonizing lower back pain whenever I lean/hinge forward or sit. I am going cold turkey on weight bearing exercises and will focus on these stretching routines to hopefully have the disc heal itself in a couple of months
@@dylanmitchell812 A daily hour of incline walking might be worth a shot, it provides a very gradual traction and alignment over time that can correct or heal several kinds of issues potentially contributing to the lower back injury/condition.
I tweaked my herniation at L5-S1 two weeks ago, and the pain has been unbearable. Today I decided not to take any pain meds and to try some exercises online. I came across this video, and have done it 3x today. Each time I finish, my pain is virtually gone. I've watched a lot of videos - but this is BY FAR the most effective routine I've tried. Thanks for your work man, you're changing lives 🤝
Woah! We're so glad this routine has been so helpful to you!!!!!!
And which type of matress you used ?? Firm or medium firm ?? Plz reply
@@S.Devroshi83 for the exercise? I do it on a yoga mat. But I sleep on a medium bed. Not too firm Because my wife is a side sleeper so we cannot have a firm bed. Lately I need to take 600mg of ibuprofen to sleep comfortably and I put a lumbar pillow under my lower back and a pillow under my legs
This video is permanently book marked on my phone because the moment my back starts to flare up - I complete this routine and feel 100x better.
That's great to hear! So glad this is helpful to you :)
I‘ve been dealing with a herniated disc for a couple of months now and nothing gave me such a relieve as this session did. Thank you SO much ❤
good man. thank you. i have been suffering for 3 days with back pain and couldnt sleep. i just did this routine and the pain has completely gone. i am praying for you from my heart.
That's amazing! So glad this routine helped you find some relief!
Thank you for a great video. I've just herniated a disk a few weeks ago and have felt defeated. I'm going to send this to myself and repeat this routine every day until I can get back to the gym. Thanks again, Dean. Any other videos/advice you can add for herniated disk would be greatly appreciated.
Glad you found this one Tavit! We have quite a few back / spine specific workouts here in our channel. We also have a Bulletproof Your Back specific program in our Member's Area you might consider checking out. A 7 Day Trial is free! You can check it out here:
manflowyoga.com/seven-day-trial/
@@ManFlowYoga Shirts off, ready to go! Cock a doodle doo! 🐓
I was trying to work on my computer and the pain was so much to bear I couldn’t sit there anymore. Lied down and pain was still there. Followed through with this and pain went away like 90%. Thank you so much for uploading this. I will continue to do this at least once a day. To those out there also suffering from a herniated disc, we got this!!
So glad to hear this was helpful to you!
Just did what he said for one month at least 5 times a week. It's working, I am very lucky to find this video.
I tried other videos, which increased my back pain, but this is amazing👌
Thank you so much.
Wow! We're so glad this is working so well for you! Keep up the good work!
Thank you so much for this video! I have/had a disc bulge that’s been healing. I discovered this video about 3 weeks ago and I’ve been doing this routine everyday alongside PT exercises. I’ve been pain free for a couple weeks now and I’m excited for the future again. This video has seemed to be part of the big turn for me. Thanks again!!! Cheers! 🎉
Wow, that's amazing to hear! So glad you got some releif utilizing this routine.
Update: 3 weeks later and I’m still doing this routine everyday. Thank you Dean / Man Flow Yoga!
I’ve also been intermittent fasting and watching my diet the last two months and I have lost 15 lbs … down to 167. I’m 42, 5’ 7” tall with athletic build but gained 25 lbs. I’m working to lose 10 more lbs.
This routine combined with physical therapy, and massage therapy, has really made the difference.
I haven’t had sciatica pain in over 6 weeks and I just feel more flexible and feel like there’s more room in my hips.
I can tell the 3 prone moves, especially the last one where you pull forward twice, has helped a ton.
My PT has me do bird-dogs and press-ups as well. I feel this program is a great complement to what I’m doing there.
The massage therapy is helping my tight hips open up and increased blood flow.
Initially when doing the bridge exercise (the last one in this video) my glutes didn’t fire at all. Now they fire right away.
Even though it seems I had more of a minor bulge, I felt hopeless initially dealing with the sciatica pain. I wondered if this would be my life now. One night I couldn’t even walk to the bathroom and had my wife bring me a large bowl so I could urinate throughout the night and morning. I didn’t sleep at all that night. My mind was racing with negative thoughts.
Now, I’m truly excited for the future! I feel like I’ve learned so much about the proper way to exercise and jog. I honestly feel like I’ll be thankful for this experience in the end as it’s become a turning point for me.
If you’re feeling down and depressed like I was, I hope you’re inspired by my story so far and will keep fighting for your recovery.
I noticed so many TH-cam videos just have more negative comments and not enough encouraging ones. I get it. Folks watch these videos when they’re going through it and may not remember to come back and comment after they’re 100%.
I’ll keep updating. Cheers! 🎉
Update: It’s been 1 month since my last update. My PT says my back is recovered and we’re going to go down to once a week and further strengthen the back and hip muscles.
Turns out I was aggressively stretching my hip flexors too much which was causing some clicking on the outside of my left hip. That’s subsided as well.
This routine has definitely strengthened my back and leg muscles supporting the hips. I can notice a definite difference when I do this routine now.
I’m going to move this routine to 3x per week vs daily now and use the extra time for other strengthening routines.
Thank you Dean and Man Flow Yoga!!! I’m so relieved this seems to be behind me. Cheers! 🎉
@@artilleryvidshello are you pain free by now ? I’ve been wondering because I’ve been dealing with the same problem and if so could you recommend me some exercises or this video is enough ?
I think this video helped me a lot with my L5 s1 herniated disc which I’ve had for almost a year. The full plank seemed to help the most my body was shaking from doing it and I actually felt my disc where the bulge was do something (probably go back in a bit). All the stretches in this video helped to be fair. Also nerve flossing helped my leg free up from sciatica, it felt amazing when that happened because it got easier to move my leg.
That's great to hear! Keep up the consistent work!
As a she-yogi, I love your no- nonsense approach. great work!
I’ve had 3 herniated discs by 22 and this video is one of the first ones I’ve actually felt helpful 😊 thank you!
That's really great to hear Ryan! We have a program in our Member's Area called Bulletproof Your Back that you might also find helpful. A 7 Day Trial is free:
manflowyoga.com/seven-day-trial/
Dean thank you so much for sharing this video. I tried so many videos to help fix my bulge disc but they just made them worst. The first time I tried your exercises I felt instantly better. Before this, I could just about walk, the pain was that bad. Now I don't need to have any steroid injections (that's all the doctors recommended). If I ever have issues with my back I come back to this video and then I'm good again. Now it's in my daily routine. Thank you
So happy this video was so helpful to you! Be sure to thank Matt for us as well!
Sorry just realised....updated now lol 😂
I've been dealing with a herniated disc for almost 2 months. While I have found some exercises that have helped with the pain, this is the first program that made me feel like I was back to 100% immediately after. I will be doing this program daily for the next few months. Thank you!
Glad you found this helpful! If you're looking for back-specific content, you should check out our $9, 2 week Bulletproof Your Back Challenge:
manflowyoga.com/bulletproof-your-back-challenge/
This is the best and only thing that have helped my back… I have gone to months of physical therapy and acupuncture and nothing have helped…my back started feeling better immediately after doing this
That's so great to hear! If you're looking for even more back-centic content, you should try our Bulletproof Your Back programs. A 7-Day Trial is completely free:
manflowyoga.tv/programs/collection-bulletproof-back
Second day doing these exercises and already feel relief. Was finally able to sleep past 3am without having to stand up from the pain. Hopeful that this will really aid in recovery. Thank you.
You're off to a strong start! Keep up the good work :)
I am.from India....and really happy to know you are so much expert in Yoga....Yoga is way of life....and you are doing wonderful work to help the society
i'm not sure why people from India are watching a white american teach yoga, but hey, welcome!
Love this, it's helpful--thanks! Didn't know it was common for herniated discs to come from "sitting"--mine came from growing and bearing another human inside of my body!😉 Appreciate the encouragement not to jump to surgery. Thanks again
Really glad you found this routine Darby, hope it helps.
Great video! Chronic pain for 15+ year now and this has helped significantly!
Really happy to hear this routine was helpful to you. You should also check out our Bullet Proof Your Back program. You can find it in our Member's Area, a 7 Day Trial is free:
manflowyoga.com/seven-day-trial/
What symptoms did you have?
Love your doggy. Thank you for the tips.
GGGIIRRRLLL this is a game changer! I've been looking for just this kinda of video as the usually yoga moves hurt and seem to make symptoms worse after doing them since herinaring a disc in my lower back. Thanks so much for this!!
So glad you found this routine helpful!!!
I’ve had sciatica and a lumbar disc herniation for three months. I’m on day three of this workout and I’m already noticing improvement. Thank you so very much! I’d love to see more videos on herniations. 😊
So I broke my back and started doing these to help with pain. I do a mma workout and do this after and it’s helped so much
That's great to hear!
I feel confident doing this knowing that you worked with physical therapists on it. I'm so tired of the soreness and discomfort in my back. I hope this helps!
Really hoping you find some too! Stay consistent and take your time.
8 years sciatica, first session already feel amazing, thanks man
That's great to hear!!!!!! Keep up the good work :)
This is giving me some hope, I only did one round but planning on doing everyday I do feel some relief which I’m excited about thank you for this!
So glad you found your way to this routine! Keep up the good work and let us know how it goes.
Thanks man. Athlete, bike cop, juijitsu, all combined to create this. Your ending speech give me good confidence I can recover
Really glad you enjoyed this routine and found it relatable! If you haven't already be sure to subscribe to our channel, we're adding new content every week.
Felt my core working really great. Thanks
Thanks! Nice to follow someone during exercise
Glad you enjoyed it!
Thanks was my first time doing this practice with you
I had an L4-L5 laminectomy and these are the best exercises I have found that help to keep my core strong and my spine in place. Thanks so much.
we're so happy to hear that! If you're looking for even more back-centric content, be sure to check out our program Bulletproof Your Back:
manflowyoga.tv/programs/collection-bulletproof-back
I feel immediate relief after doing these exercises thank you
Awesome! Keep up the good work :)
Thank you so much for these exercises I’m starting to feel better after two weeks
Awesome! Happy to hear it :)
Did this twice in a row and feel amazing!
Awesome!
I’ve been following this video and one other daily. It’s been 5 weeks since I herniated a disc and 2.5 weeks since I added this routine to my healing process. My pain is reducing and I’m not in continuous pain all day anymore. Hopefully I’ll be fully healed soon. Thank you so much!!!
That's great to hear! If you need additional resouces, our Bulletproof Your Back program would definitely be helpful to you as well:
manflowyoga.tv/programs/collection-bulletproof-back
How r u now
Thanks Dean. I'm 64 today! I think it must be 2 years now since I started yoga via your vids; I'm so grateful. My back problems are not solved but the mobility and reduced pain is amazing - all due to 15 - 30 minutes of your various poses etc, usually every other day, sometimes daily. I've been recommending you to others and if I can maintain the discipline of following along anyone can. Your advice is sound. Especially I liked the advice of trying out some yoga exercises before resorting to surgery - that is so important ... Thanks and all good wishes to you and your growing family.
had intense pain from my herniated disc for over 10 years, will check back in after doing this for 3 months
Yes please, let us know how this helps1
Hi how are you doing now ?
@@ManFlowYogayou are great ❤❤
@@Thecountrystores thank you for the support. If you haven't already be sure to subscribe, we're adding new content every week!
Excellent video. Thank you. I am doing this every day for my newly "acquired" herniated disc and know it will bring strength and relief.
So glad you found this routine! If you're looking for more back specific content, you should check out our Bulletproof Your Back Program. You can find it in our Member's Area with a Free 7-Day Trial:
manflowyoga.com/seven-day-trial/
instant sub. Ive been dealing with a crippling herniated disc for well over 12 yrs now and Im not interested in injections or surgery cuz one is a band aid for a aterial bleed and the other is a crapshoot if it works. A coworker suggested yoga that helped him and here i am.
Really glad you found your way here! Thank your coworker for us.
I have a herniated disc, but in my neck. Is this only for lower back? You just mentioned herniated disc, but which type? Thanks!
Got your book today so happy. Thanks for help
Awesome! Thank you for the support. Be sure to let us know what you think! Leave a review if possible :)
Thank you so much. It is really helpful.
That's great to hear!
Thank you again. Have a great new year.
You are very welcome, hope you found this workout helpful! Have a wonderful holiday!
Thank you for this great and informative video. I have a severe herniated disc and do not want surgery. I have a history of back pains with prior surgeries and looking for other ways to have it heal on its own. These exercises felt great and I did not feel any pain. Thank you for sharing your expertise!
Really glad these have been so helpful to you Angelica!
Very helpful, thank you so much!
So glad this was helpful to you!
Thank you, I just start these exercises today, felt little bit pain because I just did my second injection. I miss working out I miss my old life in April I couldn’t walk straight. But feeling better after my second injection. I trust you and I will do these exercises daily. Thank you once again
helped a lot with back pain!
That's great to hear! If you haven't already be sure to subscribe, we're adding new content every week.
These are exactly the exercises I received from my physical therapist after my herniated disc. However, you explained them in much more depth, and the hint to look out for your bellybutton and try to pull it in was incredibly helpful. it does so much more to my core that way.
That's great to hear, glad you're enjoying our content. If you haven't already be sure to subscribe to our channel, we're adding new content every week.
This is a God tier video. Lines up with what I've been reading about back pain and core stability being the main cause. I will def try to do this video with some frequency cause I feel like it will really help. I have sciatica from my lower left back and it's like the left side of my core and glutes are shut off. These poses force me to activate them and it feels really effective.
Dean, you changed my life. I’ll leave it there.
Thank you Sir.
All the way from the UK.
Thank you so much for sharing that! We appreciate having you in the MFY Community. We'd love to hear more of your story. If you feel comfortable doing so please email us at help@manflowyoga.com
@@ManFlowYoga no problem. The least I can do.
Great sequence, really helpful. Thank you 🙏
Really glad you enjoyed it so much!
Thank you for this. I really appreciate you
And we really appreciate your support Brad!
I was in pain for a yr, getting in and out of the car and squatting down. Finally went to doctor, mri showed L4 L5 disc bulge. I was doing leg stretches but started doing your yoga. Its helping just not sure if a disk bulge is the same as herniation. Doctor put me on gapapentin for nerve pain and steroid shots seemed to not work as well. I am 53 and I feel very hopeful with this new daily yoga routine. Thanks.
We're so happy this was helpful to you! We also have a program in our Member's Area called Bulletproof Your Back that you might also find helpful. You can view it for FREE with our 7 Day Trial:
manflowyoga.com/seven-day-trial/
I’ve been having major difficulties after my fourth pregnancy and a severely weakened core. All culminated with a herniated disc after a reckless shoulder workout. This session gave me immediate relief and a feeling of calm/peace that my body can in fact heal.
We're so happy to hear this routine was helpful to you!
Awesome video. Thank you 🙏🏻
Glad you enjoyed it!
I am doing this exercises and already feel better. Thank you for the great video.
That's great to hear!
Nice buddy .my brother have the problem .he's doing this yoga .he feels much better .thank you !
That's great to hear!
I didn’t realize this video was for men and having probably been doing it daily for almost a week. I love yoga but it brought me pain before I discovered I could find a video for a herniated disc that I can do, that will also allow me to work towards healing my injury. Thank you very much for this video, I can tell I’m getting stronger each day! ❤
We're really happy you found this routine Veronica. While Man Flow Yoga was created with men and their specific needs in mind, anyone can utilize and benefit from our content.
This really helps me each morning, thank you!
That's really great to hear Shawn! Keep up the good work :)
This video is very helpful thank youuu so much
Really glad you enjoyed it! If you haven't already be sure to subscribe to our channel, we're adding new content every week.
I'm 22 years old girl from Pakistan. I had Microdiscectomy surgery back in June 2020. After surgery I was fully recovered and backed to normal life. And now in April 2024 I'm feeling sciatic pain again and I think it's reherniation. At first I had no knowledge about these exercises and my condition was really worse. And I had to go for a surgery. And now it's initial stage I can't imagine a second surgery at the age of 22. I'll definitely try these exercises Wish me luck.
We hope this helps! Please post an update :)
How are you now?
Loved it, thank you so much!
This was just what I needed.
Perfect!
It feels great second day also can you add reaps for each exercise
Edit : it's been a month and I am doing this exercise It helps me a lot I was not able to walk before the exercise and now feel great very less pain which will go out with time
Great feedback, thanks!
This exercise is exactly what my acupuncturist told me to do, i have a disc about 6mm and it hurts so bad sometimes but those exercises daily helps a lot
So glad you found this routine!
Thank you, very good exercises for the back 🙏.
Glad you enjoyed them! If you haven't already be sure to subscribe to our channel, we release new content every week!
thanks, you helped me improve my back pain
So glad this was helpful to you Jorge! If you're looking for more help with back pian, you should try our Bulletproof Your Back Program. It's located in our member's Area and a 7 Day Trial is completely free:
manflowyoga.com/seven-day-trial/
@@ManFlowYoga thanks. I will do it
Thanks I feel better
That's great to hear! If you haven't already be sure to subscribe to our channel, we're adding new content every week.
Gratitude and Aloha for the amazing tips. Namaste 🙏🕉📿
Thank you for the support!
Life changing, thank you!
Thank you so much for this gem! 💎
You are very welcome!
Very helpful.
That's great to hear JR! Since you enjoyed this you should check out our New Years Challenge. It's 4 weeks long, comes with full access to our Member's Area, and only costs $9:
manflowyoga.com/mission-daily-yoga/
I am a rancher and part time farrier two very physically demanding occupations. This yoga and PRP injections have helped repair and bulletproof my back! Thanks for the informational videos!
That's great to hear! We actually have a program called Bulletproof Yoru Back you'd find helpful:
manflowyoga.tv/programs/collection-bulletproof-back
Really helpful! Thank you 🙏🏼
I added it to my workout routine and it helped my herniated disc from the very first day. feeling lucky to have found the video. I feel those muscles working and recovering the hernia, let’s see what happens in the long term. you can try combining with some of Doctor Jo’s hernia exercises, might be greatly helpful. thanks for the content!
Really glad you found this helpful! Be sure to subscribe to our channel, we're adding new content every week!
Any progress?
Really helpful!
Glad to hear :)
Thank you bro, the workout extremely helpful
Awesome, so glad you enjoyed it!
Thanks! Just what my back needed today.
Really glad you found this routine then!
This is amazing! Do you have a workout for a meniscus injury in the knee?
Thank u so much
Great video
Really glad you enjoyed it so much!
I’ve been dealing with L4-L5 herniated discs for almost a year now. Did the PT, did the lumbar epidural but the pain always made its way back. Today was my 4th time doing your Yoga routine and during the Cobra Pose, 8:34, I felt some pops along my spine and the affected area. I finished the video and when I stood up the pain was gone, like gone to the point that I was shocked because I haven’t felt like this in so long. So I’m wondering if/when it will come back. Praying it stays this way and I’ll continue doing this routine every day. Thanks man! 🙏🏽
Keep coming back to this routine and let us know how it goes! So happy you saw some improvement already!
How have you been feeling ?
@@leroybrown505much better than I used to feel, I’ve been consistent with the stretches. Still have some days with pain but the pain is minimal. My core feels so much stronger.
I hope these exercises are not only for men lower back, because i really like it and i do it almost every day 😁
MFY was created with men and their specific needs in but we encourage everyone to utilize our content.
Hello, sir ഒറ്റ ദിവസം കൊണ്ട് തന്നെ എനിക്ക് നല്ല മാറ്റമുണ്ട്. Thank you so much❤
Chetta ippo എങ്ങനെ ഒണ്ട്
Thank you
Glad you found this routine helpful!
Its amazing and miraculous
Starting today 🤞
Awesome! Let us know how it goes :)
Very good, felt really good
That's great to hear!
THANK YOU!!!
You're very welcome!
If you're looking for back specific content you should checkout our Bulletproof Your Back Challenge:
manflowyoga.com/bulletproof-your-back-challenge/
Do you have a series of yoga for the golfer?? Thanks
I’m not even sure if I have a herniated disc, but something in my lower back is pissed off. Some of these irritated my back, but I just adjusted and went again. No pain after that. That bridge position FRIES your quads 😂
Glad to hear you found some relief!
Thank you for this 🙏
You are very welcome :)
I’m a woman but wanted to try this, looking forward to doing this a few times
You can 100% try this! Our content was made with men and their specific needs and limitations in mind, but you can also utilize it!
that was great really
So glad you found this helpful! If you haven't already be sure to subscribe to our channel, we're adding new content every week.
THANK YOU 🙏
Really glad you found this routine helpful!