Sir I need ur help myself from kashmir India actually am a athlete but unfortunately I met with an injury in my lower back 😢 I did lot of exercises but nothing is happening with me plz it's urgent let me know what to do for it how can I get recover 😢 😞 😔 😕 💔 🙏
Did this whole routine with some more stretches and excercises and have seen significant improvment 3 months later. My back feeks better then when i had sciatica now. Hopefully anyone reading this can stay positive.
Thank you for your kind post, I have suffered for over a year with 2 herniated disks, and an annular tear i am in a constant state of pain, I will try these exercises and I hope it will help me.
Great information and I would be agreed, I had an annular tear 3 years ago and I didn't go for the surgery even though my Specialist suggest surgery. I start rehab exercise at home daily similar to this routine and gradually felt the difference. I had a disc bulge L4 L5 and it was really sore, but I continue the exercises and mobility routine. I'm almost pain free now but I haven't stop the exercises and I'm still doing this routine daily. This information is really good Bob. Thank you
Early stages just do bird dog exercises and movements in the prone position. Tears cause severe inflammation and muscle spasms if aggravated. No twisting whatsoever, no bending whatsoever, and careful with micro movements like brushing teeth or washing hair. Once inflammation reduces, start with slight decompression like hanging, but only as tolerated. Once that becomes ok, then start with strength exercises like side planks and regular planks. Make sure everything is aligned and contracted in those positions. Avoid sugar to reduce inflammation during the healing. Only take Advil or other inflammatory medications when necessary. I’m still figuring this thing out. These are things that are helpful. Walk as much as possible, but also rest to get the inflammation back in check. If anyone has a job during this, I feel sorry for you. I pray everyday I’m at work because of the pain I’m in. My thoughts are with anyone with real back injuries or disabilities. Any real struggle is an opportunity. Keep breathing 🙏❤️🔥💪☀️.
Hi Jason - just curious if you could share any update around how you are doing 10 months after this comment! Just got diagnosed with the same thing and am trying to find as much info as possible. Thanks!
I've been reading Back Mechanic and there are a lot of "micro movements" as you put it that people do subconsciously that are bad for their backs. Like leaning over the sink to brush teeth, leaning forward when sitting on the toilet (especially when browsing the internet while on the toilet), getting clothes out of the washer, how people go from sitting to standing, how people open heavy doors, etc. It even mentioned a better way to vacuum. Basically, anytime you do a push or pull movement you should be in line with your belly button. The vacuuming tip was to use two hands in front of the belly button and walk instead of push. Most people also have horrible posture when sitting (especially soft chairs) and my pain is usually worse when sitting so I stand whenever possible. When driving I use a rolled up towel behind my back and I have a firm ergonomic chair for the desk but again I try not to sit if I can help it.
This is the best video on annular tears! Thank you so much for the thorough, helpful and important information. The graphics/images of what an annular tear entails is excellent. And, appreciated the superb exercise demonstrations you provided! This video is exactly what I wanted for my husband’s newly diagnosed condition.
@@bobthephysiowalking is fine. I have been told I have a broad-based disc bulge with small central annular tear at L5/S1 but there is no significant spinal stenosis or neural impingement.
Thanks Bob. Very informative and uplifting to know that it's a common occurrence. The simple exercises that i have started to do are helping and i will add these to my routine. A big thank you to all the comments for sharing their experience, it makes me very hopeful. And gratitude to a dear one who found and shared this for me 🙏🙏
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Hi Bob, i am one of your subscriber and love ur advices. Am from India. I recently suffered from annular tear L5S1, around 2 months ago. I have extreme pain and still and there is not much relief. Beside these exercises am also getting IFT and USD done . Lemme know how long does it take to heal this ? Thanks in advance 🙏
Great Info Bob, I've had annualar Tear for the last 3 years and I belive the best things that help with it is exercise and rehab program. I like your exercises and I've doing them regularly. My core feel stronger and that helps alot. Thanks again
@@jctan6330 it's all depends, for every individual is different. How long you have been experiencing it? And are you doing any exercises at the moment? Bob
@@bobthephysio Yes I am doing the exercises atleast twice a day before i go to work. However, due to workload, i can feel the pain but after I take a rest its subsiding.
Very informative! I have a very physical job and it took almost 5 months with workers comp to find out I had an annular tear in my l4/l5 area. Though I’ve been off and on in excruciating pain.
I have clients who use workers comp, they usually have a good rehabilitation plan set up !? I hope you got some pain relief ? Watch my client testimonial with the link below. Let me know if you need help 😃👍 th-cam.com/play/PLGy13kRgyQtSNvY4idxe7WiiehXUyuwgL.html&si=Cv4nnygEyeWWEXAh
Wanna say thanks so much for this as I am suffering with a buldged disc on my L5 S1. Your information is amazing. Hiep you're well and have a great day.
sir ,I AM HAVING A ANNULAR TEAR IN MY LOWER BACK AND I AM SUFFERING FROM 8 MONTHS,PLEASE GIVE SOME OTHERS TIPS LIKE WHAT TO DO WHAT NOT DO,WHAT TYPE OF LIFESTYLE WE HAVE TO ADOPT AFTER HAVING ANNULAR TEAR,DOES IT HEAL AGAIN AND OTHER REHABILATIONS TIPS PLEASE MAKE A AN ANOTHER VIDEO WITH MORE INFORATION REGARDING TO ANNULAR TEAR
Thank you for freely sharing this. It is deeply appreciated. Can you show the full versions of each exercise? I have daily pain from an S1 tear but I can easily handle the modified versions you show. Thank you very very much.
Excellent, especially the mini notes when talking about each sub-topic. Makes it super easy to screenshot in order to quickly review. Really helpful for students as well! Thank you, earned a subscriber :)
I just started these exercises. The MRI showed annular tear to L3-5 I believe during my pregnancy. Just after delivery had horrible shooting pain from my bottom to leg. I'm still waiting my appointment with Neurologist. I'm losing weight and doing these exercises I'll let you know how it goes. Thank you!!!
Hi Bob, my husband having annular fissure, please find his MRI report and suggest accordingly : desiccation,posterior annular fissure and small central protrusion of L4/L5 disc indecating the thecal sac abd bilateral traversing nurve roots and large left centralextrusion of L5/S1 disc compressing bilateral S1 traversing nerve root (L>R).
Hi there , I can’t provide him any suggestion by reading your MRI reports. If you watch the video again, the plan that I provide is costumsied to each person injury, life, habits, and much more. Either see a local physio or book and online consultation. I’ll be happy to help. Bob
I have diffuse posterior disc bulge with annular tear mildly narrowing neural foramen in L4-5 and posterior disc bulge with posterocentral annular tear in L3-4. I have radiating pain from lower back to both the leg's toe. Can you make a video on this with detail anatomy and pain management? It would be much helpful to me to get improve my condition. Thank you so much. Gratitude ❤
Sending you love and wishes for healing...stay positive while you rest ❤ I have a similar condition at L4-L5-S1 and have just started doing basic exercises
I'm trying. S1 radiculpathy is starting to get to me. Coming up 2 years of sciatica...Mckenzie,McGill...tried so many things. Nerve ablation next up. I wish I found you before I made things even worse...im a Stonemason
No worries, you can definitely get better. The simplest way that I can explain it would be, minimising activities that aggravate your pain sometimes can be helpful but if you experience this for 2 years you gotta look at pain as a way that your body get threat by activities that you don't feel 100% and cause flareups !! U have to break the chain with getting stronger gradually and challenge your activities and your believes about your back pain 🎯 I hope that make sense ? exercise is one part of the rehab, but having 100% trust that you gonna get better is the must for quicker recovery.
Hi Bob. I just found out I have an anular Tear from my MRI results. My pain management doctor thinks something else is going on and may have been missed by the radiologist based on what he sees on the MRI. Therefore I will be seeing a spine specialist soon. I have multiple other diagnosis contributing to my pain. I haven't done any excercises yet due to a lot of pain. I need to go to physical therapy soon. Some days it's hard to get up and walk. I'm pretty weak at the moment so I don't want to do anything else to aggravate my tear, spinal stenosis and spondylosis. i think getting help from a PT would be beneficial to start relieving some of the pain I live with on a daily basis.
Do you have any other suggestions that may help? It's hard to get up off the floor without help lol. Could I do some excercises and some stretching in my bed? My L4 L5-S1 are the culprits. I also have right thoracic moderate scoliosis. Thanks
I would be happy to help. If I be honest, If I don't know you in details, your life style, hobby, believes etc giving you any suggestion wouldn't be that efficient and productive. Annular tear is really common and non of the cases are the same. I would be happy to have you for an online consultation and give you a customised plan to follow for quicker recovery. You are going to see an specialist, I suppose you can ask me any question after your visit. To answer your questions, yes you can follow this routine daily and for sure you can try this routine in your bed. Just you know, many of my patients who experience Annular tear had this picture in their mind that they will never recover and its permanent. But, after following a plan whiten 4 to 6 weeks they change their mind. Let me know if you have any further question. Bob
My L4-5: Disc dehydration. Mild spondylotic change. Posterior annular tear. Mild disc bulge with central/rightward predominance. This causes trace impression upon the thecal sac without significant spinal stenosis. Mild, early right foraminal narrowing. L5-S1: Minimal, early annular bulge with central predominance. No spinal stenosis. Minimal right foraminal narrowing. I have had physical therapy for 6 weeks and done elect. Stim. I’m hoping these exercises will help!
I had my tears repaired with disc seal, dr Michael wolf in Scottsdale arizona in Nov 2022, it helped with pain greatly and cost 10k cash no insurance accepted, they won’t pay. Now I have to deal with buldge pushing on nerve fixed.
In the healing process of annular tear you have to give the rest of your back and avoid putting any compression on the spine, and as a person who has 5 times annular tear most of those exercises recommended on this video only gave me more pain and tension on my muscle back when in fact the annular tear brings an inflammation which lead to a lot of back muscle tension and doing exercises which making the muscle more in tension cannot help , because that doesn't has a logic. Just 3 weeks ago I got 3 annular tear on L1-2, L2-3 and L3-4, the most horrific pain in my life, I almost passed out from the pain and I pee myself, and I am still in so much pain that I am no 5 painkillers, including opioid and anaesthetic patch Lidocaine (the same which dentist numb your tooth) and Diazepam to RELAX the muscles as they are so tense which making pain much worse, so how making exercises which putting your muscle in more tense can help in that situation???? Those exercises are good for a person with a quite healthy spine and who wish to keep them that way, not with an annular tear as you really have to be gentle to your back in the healing process, even avoiding leaning forward when brushing your teeth. Yes sitting isn't good either, I walk at home and cannot stand still, so often I am standing but swinging my body gently or I kneel with a cushion between my legs and my bum and sitting in that cushion and again swinging my body gently on sides, which makes looks a bit like a women getting in the labour :), but that brings a bit relief. Also it is a very good idea to buy an orthopaedic special curved seat with a gap in the middle on the bum site, so when you seat your tail bone is not compressed (which could lead to more compression on injured discs). I am traumatized by the pain from those 3 annular tears in once, now I am scare live, every day I am in fear that this could happens again, first time in my live I sleep at night with a small light on as I am scare if that could happens again then I don not want to be in darkness. and as it happened then there is higher risk it can happens again. I had annular tear of L1-2 on Autumn 2022, then L3-4 , 6 months latter and now October 2024 L1-2, L2-3, L3-4, but that not only my issue with my back as along with those annular tear MRI showed synovial cyst on L5-S1, compressing S1 nerve, minor bulging discs on all mentioned, haemangioma on my thoracic part of spine, degeneration of ribs joints connecting with spine and 4 bulging discs in my neck. Please get my advise and take care of your back. Wish you, you would never go though this. Take care you all, best wishes ❤
Halo Doc, MRI report states below; Pl advice if this is serious or requires surgery. Thanks in advance. - Hyperintensity along the posterior margin of L4/5 disc is suggestive of annulus fissuring. Posterior central protrusion of disc causes thecal sac indentation. Ligamenta flava thickening is also seen. -Disc bulge at L3/4 causes thecal sac indentation without any significant compression
Hi bob Great n v informative video U replied to every one..its great . I hv l4 l5 annular tear bulging.... I hv no back pain bt v severe pain in my hip joint....my half lower knee joint n shin bone edge n little part of csff are nt normal behave(feel blood circulation is nt proper) Nw suggest me wht should i do.
Im only 36. I had an emergency back surgery after being in agony for a year at only 24 on the L5/S1. I have held off on a second till the last year. My first surgery was immediately successful. Now its two acute herniation, with bone spurs and annular tear and my spine is curved from adjusting to the pain. Any type of hip lift is horrible. Nerve pain down left leg and right leg. Straightening my core causes serious pain. I don't take any narcotics, just high doses of Gabapentin. The pain started coming back 3 years ago. Did the herniation cause the tear. Type 2 mobic endplate changes beyond initial edema. Im only 36. First one at 24. I played softball and pivoted as a pitcher for my entire childhood. Is that what keeps causing this? Or something else? I'm concerned Cauda equine syndrome is going to happen again. How can I stop it?
Thanks Bob. How about if you have spinal stenosis on top of these issues? Do you think these would help, or aggravate stenosis?.....I have both stenosis, as well as disc protrusions so it's a little tricky
If you suffer from stenosis I would suggest to minimise the extension or more specific "hyper extension" in your lower back. This routine is low impact and you can follow the rest of the movements 👍
hi bob, i have an annular tear l4-l l5-s1 and have been off work for 6 months. i swim every other day. and do stretches (bird/dog, bridges, cat and cow) I'm sure you've had many patients with this injury so i would like to ask you this... how long roughly does it take for an annular tear to heal?
Hi Bob. What if I have an annular tear and severe facet arthropathy which has worsened significantly in 2 yrs. The pain is unbearable. I have done physical therapy, seen a chiropractor, had epidurals, trigger points, medial blocks, and deadening of the nerves at L4-L5. Can you help me? I am an RN in the ED, 12 hr shifts. I can’t hardly stand. I have been an avid gym goer, 5K runner for approximately 26 years! Anything? Please and thank you…
Hi Bob. I woke up a couple of days ago with extreme pain and after consulting an ortho I went for MRI. I have posterior disc bulge and partial disc desiccation at L4-5 and L5-S1. At the beginning I did aome stretches as mentioned in your video but my pain aggravated. As of now I can’t even get off my bed. I am taking basic medications as suggested by my Doctor. What’s your take on this condition?
Ben it would be impossible for me to make any diagnosis as your symptoms are pretty acute. I would suggest to take it easy and listen to your body. Take the pain killer if it helps, until it settled & gradually build up. If you need a customised plan I can help you in does and don’t. Watch my clients testimonial video to get an idea how you could recover by having a plan. Bob
Great video thanks. I have a bulge on L5/S1 with annular tear. Just wondering if using my inversion table will help or could if cause further discomfort?
Fibrous annulus tear, low back pain for two years, obvious pain when sitting down, MRI showed HIZ, no discography, how is the effect of foraminal discectomy and fusion surgery?
Discectomy won’t work for tears. It will make your back pain and inflammation worse. If you have pressure on a nerve root then yea a discectomy will reduce radicular pain. Unfortunately you might develop inflammation after a discectomy, and will cause radicular pain. Truthfully, no one has a real answer on if they actually heal or scar over. You must limit movement and flexion exercises. Try to strengthen your spinal muscles. Make the bird dog exercise your best friend. That will cause inflammation, but your not furthering the damage. Stay parallel and extend your leg and arm. Vitamin C and a legit collagen supplement. I’m not an expert by any means, but I have beat my disc up. This type of injury can control your life so do your best to find solutions.
Thank you Bob for this video👍🏻 in my case I had a lumber lateral shift to the right in February this year, and I am still struggling with it. My M.R. i shows a bulging disc with a annular tear and my spine is still moved to the right. I would be so great full if I could get your opinion on this if possible, thank you.
James I would be happy to help, there will be many questions that I need to ask you before I could give you any advice. Are you getting any help from physical therapist? Bob
Hey Bob, thank you for your quick response. Well I have an appointment with the MSK team next Wednesday. I made a decision not to go earlier until I had my M.R.I and a diagnosis was confirmed.
Sir my reports says... 1.Disc dessication seen involving l4 l5 and l5 S1 level. 2. L4 l5 showz deffuse disc bulge With annual tear intending the thecal sac not comressing the nerve root.residual canal diameter measure 14.5 mm 3. L5 S1 shows central disc protrusion intending the thecal sac not comressing the nerve root.residual canal diameter measure 14.5 mm May i go with these exercises... My symptoms are No pain. Heavy stiffness Sitting issue Cant stand for more time at the same position. Sometimes feelings of numbness at legs area also And moreover my issue is not fixed .,means it's moves from left to right or from right to left. Psl dr do reply ...thax
Hi Bob, it’s a nice informative video.. I’m Dr Vivek, a professional Badminton player too, Have got L5-S1 disc desiccation and postero lateral annular tear with slight compression.. had EHL weakness which is improving with physiotherapy.. What are my chances of getting back to playing badminton, how long would i have to rest for the same.. Please share opinion Thank you 🙏🏻
Hi Dr Viviek, you can definitely recover and get back playing badminton pain free, it's only a matter of time and how consistently you are doing your rehab program and progressing the exercises. Having said that, badminton is high impact game & you need to develop your core strength as much as overal body strenght. I would like at 8 to 12 weeks rehab plan 👍
@@bobthephysio Thank you for your response Bob.. I’m relieved by your words.. As you suggested, i shall continue the rehab for 10-12 weeks.. Thanks a lot🙏🏻
Hi Bob, IMPRESSION: Previous reports available: No L4-L5 level : Annular tear, posterior disc extrusion with partial disc desiccation causing mild indentation over anterior thecal sac and narrowing of bilateral neural foramina with indentation over traversing nerve roots on both sides. There is associated ligamentum flavum thickening noted. Please see the above result from MRI, I am little worried, can you help me with feedback?
I had annular tear at l5 s1 dessicated diffuse disc bulge .. mild pain in back and hip area only .... When i went to physiotherapist pain goes down to both of my leg stiff calf he made my matter more worst 😢
I have an annular tear with leaking disc touching a nerve causing numbness in the underside of my right toes and upper ball of foot. Ortho who read my MRI addressed only my Spondylothenisis and said there was definitely some "water" as he called the jelly substance inside the wall, and said I could have a possible pinched nerve and blew me off. What do you think of this fissure obviously affecting a nerve? any advice in seeking opinion from a neurosurgeon? I just subscribed to your channel.
Hi Lexie, I would be happy to help you. To be able to give you any details advice I need to ask you many questions. If you send me an email with more information regarding your injury I would be happy to help you. Bob
Hey, this is Amr. I was diagnosed with an annular tear in 2022 due to an exclusive weight lifting. From then on, I have been suffering severe backaches, which hinder my studies, and most of the times I'm unable to stand stationary for longer than 10 to 12 minutes. Consulted with doctors, and they prescribed some physiotherapy which I've been doing for so long, but I dont find any difference in the pain, though I would say that it has aggravated by the passage of time, as it has been more than a year. Guide please
Thanks Bob. I am suffering from annular tear in postero central region with disc bulge in L4- L5 with lateral nerve slight compression. Symptomatic. Felt strong pain in right side lower back a couple of weeks back. Pain is reduced a bit now after taking medicines. Shall me start the rehab at this stage or should I wait for my pain to go completely. Presently I don't do any rehab exercises.
You must start the rehab now, but try with couple of exercises and see how your body feels after the rehab and gradually progress. That means, you have to be patient and not rushing it to too many exercises however complete rest is not doing you any good. Bob
No PT plan yet. I was stretching a lot and self adjusting lower back, now I'm avoiding the gym. I was in burning pain but was prescribed meloxicam, and that has alleviated the pain. I am now more careful with how I stretch watching TH-cam videos like yours. 👍
@@triciaf5348 stretches are alright, but you must gradually build up strenght and resilience through your body & your back. If you have someone local who is working with back pain similar conditions & can help you with rehab plan I would highly suggest that. I do help my clients all around the world online. Let me know if you are interested 👍 Bob
@bobthephysio I have a question, I was on the floor stretching, and I lifted one leg up (right leg) straight to the ceiling with a belt to stretch while my left leg was bent or slightly straight, then brought that right straight leg over to the right side of my body toward the floor to hold a stretch. Then, I brought that same leg over to the opposite side aling with my back, and my entire upper back adjusted (cracked per say). I did the same for the left leg, but no adjustment occurred. Lately, I've been sleeping on my back because of my hip issues tears and L5-S1 disc bulge nerve pain. But now my upper back is uncomfortable while I sleep. I move around a lot. Was thinking bad mattress as I put an ice pack on in bed or side of back to relieve discomfort. Now I'm thinking it was that upper back adjustment. 🤔 I am on Meloxicam 15mg a day in the AM. At night, tough back to sleep on. Did I cause more damage? Thoughts?
Hi bob i am from india.I am going to office daily to work there..I would like to have an online consultation with you regarding my annual tear problem..I would like to know how long can I Sit in the office chair(with backsupport) .
Hi! Sorry for my question It's a bit long. I am suffering from Annular tear for about 8 months now, I already went to different spine specialist done w/my MRI and the result is Annular tear L4/L5 and herniated disc until now I have Chronic back pain, I had my therapy, Pain relaxant and Pain Medication, Steroids but still the pain is not going, Do I still have a chance to get better? I feel very frustrated I want to get back to work I'm still 26 and I dont want to undergo a spine surgery which is they say the next step if I dont get better I cant even lift 5kg and above I feel Immobile😥😥😥
You can definitely recover from Annular Tear, I would be happy to help you. Are you doing any rehab program or exercises at the moment and what activities bothering you the most? Sorry for the delay. Bob
Same here. I am a bit older but I still am suffering with this year in my spine. I'm active and always on the go I work with young children but can't at this time. I'm tired of the pain looking and hoping to find answers to improve my pain be gone!
@@cyxw1234 I just found out I have a L5 s1 disc bulge to the left 4.4 millimeters. 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 😊🙃 also my back used to get tight when I lay down for bed but since I started back exercises 4 weeks ago. It doesn't get tight when I lay down only when I drive or sit. Are u 100% healed or do u still have back pain? Did u get surgery? Are you having any complications after surgery?
Thank you! Are these the only exercises you can do? Or can you do anything in addition to this like swimming or walking? How soon do you suggest to start lifting weight again?
I went to the ER this week with horrible and disabling pain after I went to a chiropractor. I could not even walk out. The MRI showed L4,L5, S1 bulges and an annular tear along with severe facet arthropathy. How could an adjustment caused immediate and severe pain, and what do I do now to heal?! Please help.
Hi Bob..I got an annular tear ..and am having radiating pain on the under thigh and calf muscle extending to the ankle...doctor has advised me complete bed rest...can I still do these exercises...
What is your suggestion to someone who has had an annular tear for more than 25 months, and they have done the PT such as your demo and tired the NSAIDS and ESI shots and haven’t healed? Still have chronic pain and riding in a car is torture.
If you still have chronic pain, that means they haven’t address the root cause of your injury. Annular tear is really common, however it’s not always the root source of the pain. Beside that, I believe you didn’t have much clarity what you need to do as rehab in day to day living !!
@@bobthephysio the pain comes from the disc and inflammation both confirmed. I do PT daily it hasn’t helped me get back to normal life but I know for a fact it’s protecting the rest of my spine and I’ll do them as long as I live.
@@bobthephysio Most hurt during the movements some don't but after completing any of them, my back hurts really bad when I try and roll over, get to my knees or stand up. I have to place my hands on my knees and push to even stand up straight or get up from the floor?
I have disc bulge C3-C4, C4-C5, C5-C6, C6-C7 And dizziness My age is 27 And suffering from 2 years Doctor said they won't recommend therapist until my dizziness get cured I don't know which exercise I have to do Kindly reply with any solution
@@bobthephysio Thanks a lot for your reply, Dizziness is from 1 year vertigo medicine made me relaxing but after making it stop my dizziness starts again
In fairness, you have to figure it out the cause of dizziness before trying anything like exercise routine. I would suggest to check your inner ear (incase of infection) ? and find the cause of the dizziness. I hope you get well soon 👍 let me know if you have any questions. Bob
Hello sir I have disk bulg with annular tear ,it took almost 7,8months ,I can walk for long time,I can sit my slr test also negative ,but some time I hv no pain ,some time little pain for few hours,I cn do my daily routine, please tell me how it become fully good ...and how much time it will take .. thanks
@@bobthephysio yes sir. I have back pain for long time From MRI scan doctors haven’t found any disc problem but my MRI report is showing l4-l5 disc bulge.I haven’t understood which one is correct.I need your response sir
You can definitely try chiropractor, but at the end of the day you will need to follow an exercise routine to get you back in action. Are you doing any rehab exercises at the moment? Bob
hi , it is possible that my MRI made mistake because it shows that I have annular tear atL4, L5 but I have no pain except a little tigling and numbness , many I'll just have protrusion or bulging, I very appreciated if you answer my, God bless you, thanks 🙏🙏🙏
@@abolfazl7144 thats a good question. The reality is thta what you see in your MRI report is not always associate with pain and damage. Don't be panicking of ur MRI report and stay active & get fit. Bob
Hi I already had 3 injections didn’t help with the pain. I had a new MRI doctor said that I need surgery for L5-S1. Question is if I have two herniated disc why he only decided for one to have surgery? I ask because he is a doctor that don’t give to much explanation so now I’m worried that later I might need another surgery for the other disc level can you help me please understand it better here is my MRI a results. At L4-5. there is a small left foraminal disc protrusion superimposed upon a diffuse disc annular bulge with mild facet arthropathy and endplate spurring. Mild left foraminal narrowing results. The central canal and right neural foramen appear patent. At L5-SI, there is a small left paracentral/left foraminal disc protrusion and annular tear superimposed upon a diffuse disc annular bulge with mild facet arthropathy and endplate spurting. Mild inferior left foraminal narrowing results. The central canal and right neural foramen appear widely patent. The perivertebral soft tissues appear unremarkable. IMPRESSION: 1.Straightening of the normal lumbar lordosis, possibly secondary to muscle spasm. 2.Small left foraminal disc protrusion at L4-5 with mild left foraminal narrowing. 3.Small left paracentral/left foraminal disc protrusion and annular tear at L5-SI with mild inferior left foraminal narrowing. 4. Mild multifocal facet arthropathy. S. The above findings are of indeterminate age.
Hi there, would be happy to help. But I can’t give you any feedback by your MRI report, I need to ask you many questions about your injury, lifestyle, so on. Pain is not all about MRI scan.
@MrGugi27 I’ll be happy to help if I know more about you. Watch my online clients testimonial with the link below 👇 th-cam.com/play/PLGy13kRgyQtSNvY4idxe7WiiehXUyuwgL.html&si=OYiQhok3Nu9XCgby
How much does annular tear takes to heal itself. I have l4 l5 annular tear and l5 s1 disc protrusion. It is very fresh. I am in early 20s. Got injured during deadlift. I am already doing above mentioned extension and flexion mixed exercises . I am also taking some painkillers and antioxidants and multivitamins. Kindly provide some insights. How long will it take to heal ? And after how many days i can start workout in gym? Will my movements and daily life ever get normal ?
Hello, I hope you can answer my question, I am 18 years old. I have mild disc bulges on L3, L4 and L5 and have no symptoms except for a few. My question is, will these bulges heal and return to their normal state? Can I lift heavy weights? Can I enter military service or is it forbidden? Answer my question please, thank you ❤️❤️
You can definitely recover and get back in the gym and military. I would be happy to help you. Are you doing any rehab program or exercises at the moment and what activities bothering you the most? Bob
hey i’m 18 years old as well my mri indicated mild wear and tear focal disc protrusions L4 L5 and L5 S1 i also really wanna join the military and i lift too has ur back pain went away ?
@@josiahmata7118 Hello, I neglected this pain and went back to exercise, and now the pain is mild, only when I carry a weight in the wrong way, it hurts
Hi bob, I have annular disc bulges at C3-C4 to C6-C7 and annular disc bulges at L4-L5 and L5-S1. Since 3 years, I m 32 year old lady. Consulted 2 doctors, even after that couldn't find relieve. PLEASE HELP...
disc dessication mild diffuse bulge and posterocentral annular tear at l4 l5 and l5 s1 levels in age of 35 for women shall I get permanent cure in this sir plz need a reply very much worried and also low bone density
Hii sir, I had 2 question 1 I had an old annular tear so these exercises are still effective for those 2 can I do gym or weightlifting (Because annular tear pain is in 70 per cent control by the treatment of steroids)
You can still try these exercises and yes for sure, you can go to the gym and train, I have 3 routine as a workout that you can try and progress gradually. Let me know if you have any questions. Bob
Good evening sir I am from India and I am in so much of pain,my MRI says that I have disc bulge in L4-L5 with annular tear with mild stenosis and disc dessication also, please help me out what to do and which exercise should follow due to this I am not able to go for a job and I have two small daughters, please help me out
@Bob I have been experiencing lower back pain due to annular fissures for the past 3 weeks. But prior to 3 weeks ago, I was working out regularly-alternating PiYo and rebounding on the JumpSport (bungee chords). Both workouts are low impact. The rebounding healed my Achilles’ tendon from an injury two years ago and I would especially like to resume that one. Would you recommend that I resume those workouts and how soon? Thank You in advance!
L5 anterolisthesis over S! secondary to isthmic lysis of lytic 1,5-spondylolisthesis. Degenerative disc changes coexist with posteromedian and left posterolateral disc herniation, shaping the anterior thecal slope with space conflict with the S1 root emergences, namely left S1 and also space conflict with the intracellular content. spinal. The aforementioned alterations determine elongation of the central spinal canal with deformation of the conjugation canals, also assuming foraminal root conflict - In the remaining intersomatic levels studied there are no aspects of significant compression L5 roots. extrinsic nature of the intraspinal content. Other permeable conjugation channels. Absence of significant morphostructural anomalies of the skeletal parts visualized with regular alignment of the study position, particularly in the sacrococcygeal region. Regular caliber of the sacred channel, with regular densitometry of the intra-sacred content. Regular caliber and permeability of sacred foramina. - [ ] Hello this is my MRI report .Please recommend some exercise . - [ ] Thank you🙏
⭐⭐⭐⭐ Find My Video helpfull? ⭐⭐⭐⭐ Support my channel with 🔴 $ THANKS BUTTON 🔴 Bob 🙏
can i send my M,R I reporte ?
Sir I need ur help myself from kashmir India actually am a athlete but unfortunately I met with an injury in my lower back 😢 I did lot of exercises but nothing is happening with me plz it's urgent let me know what to do for it how can I get recover 😢 😞 😔 😕 💔 🙏
Did this whole routine with some more stretches and excercises and have seen significant improvment 3 months later. My back feeks better then when i had sciatica now. Hopefully anyone reading this can stay positive.
Glad to hear that 😃💪
Thank you for your kind post, I have suffered for over a year with 2 herniated disks, and an annular tear i am in a constant state of pain, I will try these exercises and I hope it will help me.
How are you now?? Hope you're doing well ❤️🩹
Great information and I would be agreed, I had an annular tear 3 years ago and I didn't go for the surgery even though my Specialist suggest surgery. I start rehab exercise at home daily similar to this routine and gradually felt the difference. I had a disc bulge L4 L5 and it was really sore, but I continue the exercises and mobility routine. I'm almost pain free now but I haven't stop the exercises and I'm still doing this routine daily. This information is really good Bob. Thank you
thank you for your comment, it gives us hope!
Did you follow this protocol?
I have also annular tear since 1 year ago
Bro tell me which exercises I follow in home ? Plz bro rep me must
Thanks for sharing your experience it really gives a hope beacuse pain is so intense that literally makes u go unconscious
Suggest me those exercises please
Early stages just do bird dog exercises and movements in the prone position. Tears cause severe inflammation and muscle spasms if aggravated. No twisting whatsoever, no bending whatsoever, and careful with micro movements like brushing teeth or washing hair. Once inflammation reduces, start with slight decompression like hanging, but only as tolerated. Once that becomes ok, then start with strength exercises like side planks and regular planks. Make sure everything is aligned and contracted in those positions. Avoid sugar to reduce inflammation during the healing. Only take Advil or other inflammatory medications when necessary. I’m still figuring this thing out. These are things that are helpful. Walk as much as possible, but also rest to get the inflammation back in check. If anyone has a job during this, I feel sorry for you. I pray everyday I’m at work because of the pain I’m in. My thoughts are with anyone with real back injuries or disabilities. Any real struggle is an opportunity. Keep breathing 🙏❤️🔥💪☀️.
Thank you for sharing your experience 👏👌💪
Hi Jason - just curious if you could share any update around how you are doing 10 months after this comment! Just got diagnosed with the same thing and am trying to find as much info as possible. Thanks!
Thanks for sharing, the small things highlighted by you make a big difference. I'm going through this now and still recovering 🍀🍀
❤️❤️
I've been reading Back Mechanic and there are a lot of "micro movements" as you put it that people do subconsciously that are bad for their backs. Like leaning over the sink to brush teeth, leaning forward when sitting on the toilet (especially when browsing the internet while on the toilet), getting clothes out of the washer, how people go from sitting to standing, how people open heavy doors, etc. It even mentioned a better way to vacuum. Basically, anytime you do a push or pull movement you should be in line with your belly button. The vacuuming tip was to use two hands in front of the belly button and walk instead of push. Most people also have horrible posture when sitting (especially soft chairs) and my pain is usually worse when sitting so I stand whenever possible. When driving I use a rolled up towel behind my back and I have a firm ergonomic chair for the desk but again I try not to sit if I can help it.
This is the best video on annular tears! Thank you so much for the thorough, helpful and important information. The graphics/images of what an annular tear entails is excellent. And, appreciated the superb exercise demonstrations you provided! This video is exactly what I wanted for my husband’s newly diagnosed condition.
Thanks for your kind feedback 🤗 All the best. Bob 🙏💕
@bobthephysio, what is you still having pain with the back extension? Would you wait awhile for the episode to calm down before starting?
Is it only back extension that is sore ? How is walking ? Bob
@@bobthephysiowalking is fine. I have been told I have a broad-based disc bulge with small central annular tear at L5/S1 but there is no significant spinal stenosis or neural impingement.
I am suffering from diffuse disc bulge at L5-L4 and L5-S1 with annular tear.. is it curable as I am loosing hope. Its almost a month.
This information is exactly what my doc shared with me including the exercises, spot on information. Thanks Bob for sharing this with everyone.
🙏❤️
Great information 😍makes my anxiety less,thank you bob
🙏❤
सुंदर जानकारी
Thanks Bob. Very informative and uplifting to know that it's a common occurrence. The simple exercises that i have started to do are helping and i will add these to my routine.
A big thank you to all the comments for sharing their experience, it makes me very hopeful. And gratitude to a dear one who found and shared this for me 🙏🙏
🙌💪
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can! All the best. Bob 🙏
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Hi Doctor
For the time being, I am not running any exercises
Sir plz add english subtitles/add english in description from pskistan
How can we differentiate between Disc
Bulge and annular tear symptoms of L4-L5 & L5S1???
Hi Bob, i am one of your subscriber and love ur advices. Am from India. I recently suffered from annular tear L5S1, around 2 months ago. I have extreme pain and still and there is not much relief. Beside these exercises am also getting IFT and USD done . Lemme know how long does it take to heal this ? Thanks in advance 🙏
Great Info Bob, I've had annualar Tear for the last 3 years and I belive the best things that help with it is exercise and rehab program. I like your exercises and I've doing them regularly. My core feel stronger and that helps alot. Thanks again
❤🙏
Hi there, how long does it takes for your annular tear to heal?
I am also suffering from the same problem.
@@jctan6330 it's all depends, for every individual is different. How long you have been experiencing it? And are you doing any exercises at the moment? Bob
@@bobthephysio Yes I am doing the exercises atleast twice a day before i go to work. However, due to workload, i can feel the pain but after I take a rest its subsiding.
@@jctan6330 I've been doing this routine for the last 6 week's and I've been feeling great. Definitely recommend it 👏👏 it's really helps. Bob
Very informative! I have a very physical job and it took almost 5 months with workers comp to find out I had an annular tear in my l4/l5 area. Though I’ve been off and on in excruciating pain.
I have clients who use workers comp, they usually have a good rehabilitation plan set up !? I hope you got some pain relief ? Watch my client testimonial with the link below. Let me know if you need help 😃👍
th-cam.com/play/PLGy13kRgyQtSNvY4idxe7WiiehXUyuwgL.html&si=Cv4nnygEyeWWEXAh
this is what happened to me too. took 7months before mri got approved & it's ddd w/ annular tear. do you know if it'll heal? i'm on comp too.
@@user-px2xu6qr9h You will have this for life. Pain will come and go but losing weight and keeping your core strong is the only way.
I hope I can do this. I am scared. I’m glad that I found your video.
🙏❤️
Wanna say thanks so much for this as I am suffering with a buldged disc on my L5 S1. Your information is amazing. Hiep you're well and have a great day.
🙏❤
Same :/
sir ,I AM HAVING A ANNULAR TEAR IN MY LOWER BACK AND I AM SUFFERING FROM 8 MONTHS,PLEASE GIVE SOME OTHERS TIPS LIKE WHAT TO DO WHAT NOT DO,WHAT TYPE OF LIFESTYLE WE HAVE TO ADOPT AFTER HAVING ANNULAR TEAR,DOES IT HEAL AGAIN AND OTHER REHABILATIONS TIPS PLEASE MAKE A AN ANOTHER VIDEO WITH MORE INFORATION REGARDING TO ANNULAR TEAR
Very clearly explained...cleared all my doubt. I am gonna tell my mother to try this exercises..thanks a lot❤️❤️
🙏❤ Gald to her a that 🙏❤
Thank you for freely sharing this. It is deeply appreciated. Can you show the full versions of each exercise? I have daily pain from an S1 tear but I can easily handle the modified versions you show. Thank you very very much.
Workout routine for L4 L5 / L5 S1 Disc bulges and Sciatica Pain (Beginner)
th-cam.com/video/lwTunDiPTHc/w-d-xo.html
I have a disc protrusion at L5-S1 with sciatica and do these exercises every day with little relief
Are you doing any other rehab exercises? Bob
Excellent, especially the mini notes when talking about each sub-topic. Makes it super easy to screenshot in order to quickly review. Really helpful for students as well! Thank you, earned a subscriber :)
💪👍
I just started these exercises. The MRI showed annular tear to L3-5 I believe during my pregnancy. Just after delivery had horrible shooting pain from my bottom to leg. I'm still waiting my appointment with Neurologist. I'm losing weight and doing these exercises I'll let you know how it goes. Thank you!!!
Rosa, annular tear is very common and yo u should not be to worry about it. Please start this routine daily and let me know if you need any help. Bob
Hi Bob, my husband having annular fissure, please find his MRI report and suggest accordingly : desiccation,posterior annular fissure and small central protrusion of L4/L5 disc indecating the thecal sac abd bilateral traversing nurve roots and large left centralextrusion of L5/S1 disc compressing bilateral S1 traversing nerve root (L>R).
Hi there , I can’t provide him any suggestion by reading your MRI reports. If you watch the video again, the plan that I provide is costumsied to each person injury, life, habits, and much more. Either see a local physio or book and online consultation. I’ll be happy to help. Bob
@@bobthephysio ok thanks Bob
I have diffuse posterior disc bulge with annular tear mildly narrowing neural foramen in L4-5 and posterior disc bulge with posterocentral annular tear in L3-4. I have radiating pain from lower back to both the leg's toe. Can you make a video on this with detail anatomy and pain management? It would be much helpful to me to get improve my condition. Thank you so much. Gratitude ❤
Sending you love and wishes for healing...stay positive while you rest ❤
I have a similar condition at L4-L5-S1 and have just started doing basic exercises
Gracias Bob. Exactly my injury at L5-S1
Are you doing any rehab program or exercises at the moment? Bob
I'm trying. S1 radiculpathy is starting to get to me. Coming up 2 years of sciatica...Mckenzie,McGill...tried so many things. Nerve ablation next up. I wish I found you before I made things even worse...im a Stonemason
No worries, you can definitely get better. The simplest way that I can explain it would be, minimising activities that aggravate your pain sometimes can be helpful but if you experience this for 2 years you gotta look at pain as a way that your body get threat by activities that you don't feel 100% and cause flareups !! U have to break the chain with getting stronger gradually and challenge your activities and your believes about your back pain 🎯 I hope that make sense ? exercise is one part of the rehab, but having 100% trust that you gonna get better is the must for quicker recovery.
Hi Bob. I just found out I have an anular Tear from my MRI results. My pain management doctor thinks something else is going on and may have been missed by the radiologist based on what he sees on the MRI. Therefore I will be seeing a spine specialist soon. I have multiple other diagnosis contributing to my pain. I haven't done any excercises yet due to a lot of pain. I need to go to physical therapy soon. Some days it's hard to get up and walk. I'm pretty weak at the moment so I don't want to do anything else to aggravate my tear, spinal stenosis and spondylosis. i think getting help from a PT would be beneficial to start relieving some of the pain I live with on a daily basis.
Do you have any other suggestions that may help? It's hard to get up off the floor without help lol. Could I do some excercises and some stretching in my bed? My L4 L5-S1 are the culprits. I also have right thoracic moderate scoliosis. Thanks
I would be happy to help. If I be honest, If I don't know you in details, your life style, hobby, believes etc giving you any suggestion wouldn't be that efficient and productive. Annular tear is really common and non of the cases are the same. I would be happy to have you for an online consultation and give you a customised plan to follow for quicker recovery. You are going to see an specialist, I suppose you can ask me any question after your visit. To answer your questions, yes you can follow this routine daily and for sure you can try this routine in your bed. Just you know, many of my patients who experience Annular tear had this picture in their mind that they will never recover and its permanent. But, after following a plan whiten 4 to 6 weeks they change their mind. Let me know if you have any further question. Bob
@@samantharipperger how have things come along?
Thank you for the routine, I found the exercises really helpfull. God bless
Mulțumesc mult pentru eserciti!!
Just got diagnosed with a small annual tare in my L5/S1 after having done an MRI but hopefully not anything serious despite having had pain since May.
Get start with the training routine 👉💪
@@bobthephysio I want to weightlift again painless. Will it be possible? 20 years old
R u still having issues with your anullar tear?
@@adrianchavez358 yeaps… :,) Chronic daily pain. About to get a steroid injection. Every other method has failed to improve :(
My L4-5: Disc dehydration. Mild spondylotic change. Posterior annular tear. Mild disc bulge with central/rightward predominance. This causes trace impression upon the thecal sac without significant spinal stenosis. Mild, early right foraminal narrowing.
L5-S1: Minimal, early annular bulge with central predominance. No spinal stenosis. Minimal right foraminal narrowing.
I have had physical therapy for 6 weeks and done elect. Stim. I’m hoping these exercises will help!
How is the physical therapy going ? What does they suggest you to do daily ? Bob
@@bobthephysio I’ve made a little progress but still a lot of pain. Daily exercises for flutes and abdominals.
OMG! I had finally gotten rid of my annual tear however I have L4-5, S1 disc problems.
🙌🤗💪🏻
How did you that, I have been having the worst pain in my life 24 hours every day for the bast 3 weeks
Bro i have an annular tear since 2014 but no improvement 24 hour pain please share ur experience
I had my tears repaired with disc seal, dr Michael wolf in Scottsdale arizona in Nov 2022, it helped with pain greatly and cost 10k cash no insurance accepted, they won’t pay. Now I have to deal with buldge pushing on nerve fixed.
How??
Very good information, thank you very much
💪🙏
Whether these exercises can be performed with annular tear and disc prolapse. Please let me know bob
You can follow this routine 👍💪
In the healing process of annular tear you have to give the rest of your back and avoid putting any compression on the spine, and as a person who has 5 times annular tear most of those exercises recommended on this video only gave me more pain and tension on my muscle back when in fact the annular tear brings an inflammation which lead to a lot of back muscle tension and doing exercises which making the muscle more in tension cannot help , because that doesn't has a logic. Just 3 weeks ago I got 3 annular tear on L1-2, L2-3 and L3-4, the most horrific pain in my life, I almost passed out from the pain and I pee myself, and I am still in so much pain that I am no 5 painkillers, including opioid and anaesthetic patch Lidocaine (the same which dentist numb your tooth) and Diazepam to RELAX the muscles as they are so tense which making pain much worse, so how making exercises which putting your muscle in more tense can help in that situation???? Those exercises are good for a person with a quite healthy spine and who wish to keep them that way, not with an annular tear as you really have to be gentle to your back in the healing process, even avoiding leaning forward when brushing your teeth. Yes sitting isn't good either, I walk at home and cannot stand still, so often I am standing but swinging my body gently or I kneel with a cushion between my legs and my bum and sitting in that cushion and again swinging my body gently on sides, which makes looks a bit like a women getting in the labour :), but that brings a bit relief. Also it is a very good idea to buy an orthopaedic special curved seat with a gap in the middle on the bum site, so when you seat your tail bone is not compressed (which could lead to more compression on injured discs). I am traumatized by the pain from those 3 annular tears in once, now I am scare live, every day I am in fear that this could happens again, first time in my live I sleep at night with a small light on as I am scare if that could happens again then I don not want to be in darkness. and as it happened then there is higher risk it can happens again. I had annular tear of L1-2 on Autumn 2022, then L3-4 , 6 months latter and now October 2024 L1-2, L2-3, L3-4, but that not only my issue with my back as along with those annular tear MRI showed synovial cyst on L5-S1, compressing S1 nerve, minor bulging discs on all mentioned, haemangioma on my thoracic part of spine, degeneration of ribs joints connecting with spine and 4 bulging discs in my neck. Please get my advise and take care of your back. Wish you, you would never go though this. Take care you all, best wishes ❤
Thank you so much for this video sir, it is very useful for me to get rid of lower back pain
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Great information Bob, thank you so much for your hard work. SH
✌❤
Thanks for help me. Gods bless you. 👍🇵🇷
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Hello Bob thank you for your time for help full video
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Halo Doc,
MRI report states below;
Pl advice if this is serious or requires surgery. Thanks in advance.
- Hyperintensity along the posterior margin of L4/5 disc is suggestive of annulus fissuring. Posterior central protrusion of disc causes thecal sac indentation. Ligamenta flava thickening is also seen.
-Disc bulge at L3/4 causes thecal sac indentation without any significant compression
How are you now Gayatri hope you're doing well ❤️🩹
Loving these exercises how often do they need to be done and for how long thankyou
Daily for as long as you wish 👍🙏
Hi bob
Great n v informative video
U replied to every one..its great .
I hv l4 l5 annular tear bulging....
I hv no back pain bt v severe pain in my hip joint....my half lower knee joint n shin bone edge n little part of csff are nt normal behave(feel blood circulation is nt proper)
Nw suggest me wht should i do.
Have you tried this routine above 👆
Great information ❤
🙏❤
L4-5 and L5-S1 disc desiccation posterior central disc protrusion posterior annular tear indenting theca exiting nerve root normal.
Kindly suggest excercises to recover.
Im only 36. I had an emergency back surgery after being in agony for a year at only 24 on the L5/S1. I have held off on a second till the last year. My first surgery was immediately successful. Now its two acute herniation, with bone spurs and annular tear and my spine is curved from adjusting to the pain. Any type of hip lift is horrible. Nerve pain down left leg and right leg. Straightening my core causes serious pain. I don't take any narcotics, just high doses of Gabapentin. The pain started coming back 3 years ago. Did the herniation cause the tear. Type 2 mobic endplate changes beyond initial edema. Im only 36. First one at 24. I played softball and pivoted as a pitcher for my entire childhood. Is that what keeps causing this? Or something else? I'm concerned Cauda equine syndrome is going to happen again. How can I stop it?
Great video!
🙏💕 thanks for the kind words. Bob
Thanks Bob. How about if you have spinal stenosis on top of these issues? Do you think these would help, or aggravate stenosis?.....I have both stenosis, as well as disc protrusions so it's a little tricky
If you suffer from stenosis I would suggest to minimise the extension or more specific "hyper extension" in your lower back. This routine is low impact and you can follow the rest of the movements 👍
i have this too. what worked for you? did your doctor say anything about it healing eventually?
Thanks doc 👊
hi bob, i have an annular tear l4-l l5-s1 and have been off work for 6 months. i swim every other day. and do stretches (bird/dog, bridges, cat and cow) I'm sure you've had many patients with this injury so i would like to ask you this... how long roughly does it take for an annular tear to heal?
Plz tell how much time it takes to heal properly it self
It can take up to 12 to 18 months
Can we start gym when pain does not comes... R pain comes for some time and it's not so swere
Thank you so much
Hi Bob. What if I have an annular tear and severe facet arthropathy which has worsened significantly in 2 yrs. The pain is unbearable. I have done physical therapy, seen a chiropractor, had epidurals, trigger points, medial blocks, and deadening of the nerves at L4-L5. Can you help me? I am an RN in the ED, 12 hr shifts. I can’t hardly stand. I have been an avid gym goer, 5K runner for approximately 26 years! Anything? Please and thank you…
Perfect ❤️
❤😚
@@bobthephysio se
Hi Bob. I woke up a couple of days ago with extreme pain and after consulting an ortho I went for MRI. I have posterior disc bulge and partial disc desiccation at L4-5 and L5-S1. At the beginning I did aome stretches as mentioned in your video but my pain aggravated. As of now I can’t even get off my bed. I am taking basic medications as suggested by my Doctor. What’s your take on this condition?
Ben it would be impossible for me to make any diagnosis as your symptoms are pretty acute. I would suggest to take it easy and listen to your body. Take the pain killer if it helps, until it settled & gradually build up. If you need a customised plan I can help you in does and don’t. Watch my clients testimonial video to get an idea how you could recover by having a plan. Bob
@@bobthephysio how shall I contact you?
You can use the link below and book your appointment. Bob
booking.setmore.com/scheduleappointment/24161d99-d14a-4e52-aa37-336c6d4d4150
Great video thanks. I have a bulge on L5/S1 with annular tear.
Just wondering if using my inversion table will help or could if cause further discomfort?
Fibrous annulus tear, low back pain for two years, obvious pain when sitting down, MRI showed HIZ, no discography, how is the effect of foraminal discectomy and fusion surgery?
Discectomy won’t work for tears. It will make your back pain and inflammation worse. If you have pressure on a nerve root then yea a discectomy will reduce radicular pain. Unfortunately you might develop inflammation after a discectomy, and will cause radicular pain. Truthfully, no one has a real answer on if they actually heal or scar over. You must limit movement and flexion exercises. Try to strengthen your spinal muscles. Make the bird dog exercise your best friend. That will cause inflammation, but your not furthering the damage. Stay parallel and extend your leg and arm. Vitamin C and a legit collagen supplement. I’m not an expert by any means, but I have beat my disc up. This type of injury can control your life so do your best to find solutions.
Thank you Bob for this video👍🏻 in my case I had a lumber lateral shift to the right in February this year, and I am still struggling with it. My M.R. i shows a bulging disc with a annular tear and my spine is still moved to the right. I would be so great full if I could get your opinion on this if possible, thank you.
James I would be happy to help, there will be many questions that I need to ask you before I could give you any advice. Are you getting any help from physical therapist? Bob
Hey Bob, thank you for your quick response. Well I have an appointment with the MSK team next Wednesday. I made a decision not to go earlier until I had my M.R.I and a diagnosis was confirmed.
Very helpful thank you!
Glad it was helpful!
Sir my reports says...
1.Disc dessication seen involving l4 l5 and l5 S1 level.
2. L4 l5 showz deffuse disc bulge With annual tear intending the thecal sac not comressing the nerve root.residual canal diameter measure 14.5 mm
3. L5 S1 shows central disc protrusion intending the thecal sac not comressing the nerve root.residual canal diameter measure 14.5 mm
May i go with these exercises...
My symptoms are
No pain.
Heavy stiffness
Sitting issue
Cant stand for more time at the same position.
Sometimes feelings of numbness at legs area also
And moreover my issue is not fixed .,means it's moves from left to right or from right to left.
Psl dr do reply ...thax
Hi...can i go for running and can i do long jump upto 3metres..
Hi Bob, it’s a nice informative video..
I’m Dr Vivek, a professional Badminton player too, Have got L5-S1 disc desiccation and postero lateral annular tear with slight compression..
had EHL weakness which is improving with physiotherapy..
What are my chances of getting back to playing badminton, how long would i have to rest for the same..
Please share opinion
Thank you 🙏🏻
Hi Dr Viviek, you can definitely recover and get back playing badminton pain free, it's only a matter of time and how consistently you are doing your rehab program and progressing the exercises. Having said that, badminton is high impact game & you need to develop your core strength as much as overal body strenght. I would like at 8 to 12 weeks rehab plan 👍
@@bobthephysio Thank you for your response Bob.. I’m relieved by your words.. As you suggested, i shall continue the rehab for 10-12 weeks..
Thanks a lot🙏🏻
Sir am suffer with same problem L5-S1 ....last 7 months ...kindly guide me the correct treatment procedure...it's stuck my life ..
What if you have stenosis & disc herniating , can I use all of the exercises you have shown! Thank you
You can, except back extension 👍
Hi Bob,
IMPRESSION:
Previous reports available: No
L4-L5 level : Annular tear, posterior disc extrusion with partial disc desiccation
causing mild indentation over anterior thecal sac and narrowing of bilateral neural
foramina with indentation over traversing nerve roots on both sides. There is
associated ligamentum flavum thickening noted.
Please see the above result from MRI, I am little worried, can you help me with feedback?
I had annular tear at l5 s1 dessicated diffuse disc bulge .. mild pain in back and hip area only ....
When i went to physiotherapist pain goes down to both of my leg stiff calf he made my matter more worst 😢
I was diagnosed with this yesterday. How long untill i can start this routine? Still in daily pain
Are you doing any exercises at the moment!? Bob
No nothing yet. I want to start atleast stretching asap, but im not sure if im suppose to wait for the pain to stop completely before i begin.
Not asking for medical advice.
Hamstring mobilisation: 8:38
I have an annular tear with leaking disc touching a nerve causing numbness in the underside of my right toes and upper ball of foot. Ortho who read my MRI addressed only my Spondylothenisis and said there was definitely some "water" as he called the jelly substance inside the wall, and said I could have a possible pinched nerve and blew me off. What do you think of this fissure obviously affecting a nerve? any advice in seeking opinion from a neurosurgeon? I just subscribed to your channel.
Hi Lexie, I would be happy to help you. To be able to give you any details advice I need to ask you many questions. If you send me an email with more information regarding your injury I would be happy to help you. Bob
Hey, this is Amr.
I was diagnosed with an annular tear in 2022 due to an exclusive weight lifting. From then on, I have been suffering severe backaches, which hinder my studies, and most of the times I'm unable to stand stationary for longer than 10 to 12 minutes. Consulted with doctors, and they prescribed some physiotherapy which I've been doing for so long, but I dont find any difference in the pain, though I would say that it has aggravated by the passage of time, as it has been more than a year.
Guide please
Have you done this routine ? Bob
what about a regular plank ?? and i dont get how these exercises would heal a tear ..
You can do plank if you wish, I don't get how plank would heal a tear ..
Thanks Bob. I am suffering from annular tear in postero central region with disc bulge in L4- L5 with lateral nerve slight compression. Symptomatic. Felt strong pain in right side lower back a couple of weeks back. Pain is reduced a bit now after taking medicines. Shall me start the rehab at this stage or should I wait for my pain to go completely. Presently I don't do any rehab exercises.
You must start the rehab now, but try with couple of exercises and see how your body feels after the rehab and gradually progress. That means, you have to be patient and not rushing it to too many exercises however complete rest is not doing you any good. Bob
Can this heal on its own without surgery and get back to normal gym 🏋️♂️ activities?
Definitely you can 💪 are you following a rehab plan / gym routine ? If not ? I’ll be happy to help 💪
No PT plan yet. I was stretching a lot and self adjusting lower back, now I'm avoiding the gym. I was in burning pain but was prescribed meloxicam, and that has alleviated the pain. I am now more careful with how I stretch watching TH-cam videos like yours. 👍
@@triciaf5348 stretches are alright, but you must gradually build up strenght and resilience through your body & your back. If you have someone local who is working with back pain similar conditions & can help you with rehab plan I would highly suggest that. I do help my clients all around the world online. Let me know if you are interested 👍 Bob
@bobthephysio I have a question, I was on the floor stretching, and I lifted one leg up (right leg) straight to the ceiling with a belt to stretch while my left leg was bent or slightly straight, then brought that right straight leg over to the right side of my body toward the floor to hold a stretch. Then, I brought that same leg over to the opposite side aling with my back, and my entire upper back adjusted (cracked per say). I did the same for the left leg, but no adjustment occurred. Lately, I've been sleeping on my back because of my hip issues tears and L5-S1 disc bulge nerve pain. But now my upper back is uncomfortable while I sleep. I move around a lot. Was thinking bad mattress as I put an ice pack on in bed or side of back to relieve discomfort. Now I'm thinking it was that upper back adjustment. 🤔 I am on Meloxicam 15mg a day in the AM. At night, tough back to sleep on. Did I cause more damage? Thoughts?
Hi bob i am from india.I am going to office daily to work there..I would like to have an online consultation with you regarding my annual tear problem..I would like to know how long can I Sit in the office chair(with backsupport) .
Should you do the push ups if you also have stenosis / facet joint arthritis?
Push up can be totally fine, but back extension or hyper extension is the one movement we don’t encourage 💪🙏
Copra exercise is not helping me I have been dealing with L5 S1 can you please recommend me another exercise
L4 L5 / L5 S1 & Sciatica Home Workout Routine
th-cam.com/play/PLGy13kRgyQtQi9NYqBUYprWRlt7kR5kEz.html
Hi Bob can you do theses exercises if you have an anterior annular tear.
Does it feels good doing them?
@@bobthephysio I don't feel discomfort or pain
Hi! Sorry for my question It's a bit long. I am suffering from Annular tear for about 8 months now, I already went to different spine specialist done w/my MRI and the result is Annular tear L4/L5 and herniated disc until now I have Chronic back pain, I had my therapy, Pain relaxant and Pain Medication, Steroids but still the pain is not going, Do I still have a chance to get better? I feel very frustrated I want to get back to work I'm still 26 and I dont want to undergo a spine surgery which is they say the next step if I dont get better I cant even lift 5kg and above I feel Immobile😥😥😥
The same case is with me .. I am also 26 suffering this since 3 month ago.. can I get better 😫
Same problem here since september 2014 anular disc tear in L5S1 ,back pain all the time
You can definitely recover from Annular Tear, I would be happy to help you. Are you doing any rehab program or exercises at the moment and what activities bothering you the most? Sorry for the delay. Bob
Same here. I am a bit older but I still am suffering with this year in my spine. I'm active and always on the go I work with young children but can't at this time. I'm tired of the pain looking and hoping to find answers to improve my pain be gone!
@@cyxw1234 I just found out I have a L5 s1 disc bulge to the left 4.4 millimeters. 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 😊🙃 also my back used to get tight when I lay down for bed but since I started back exercises 4 weeks ago. It doesn't get tight when I lay down only when I drive or sit. Are u 100% healed or do u still have back pain? Did u get surgery? Are you having any complications after surgery?
Thank you! Are these the only exercises you can do? Or can you do anything in addition to this like swimming or walking? How soon do you suggest to start lifting weight again?
Please watch my TH-cam channel workout routine for disc bulges. You can definitely walk or do outdoor activities. Bob
Water Therapy helped a lot for me but I still have pain unfortunately. I was able to walk more or better movements than before.
Thank you for this info, I have 2 posterior annular tear? Can this be safe to do if I also have spinal stenosis?
Thank you.
Yes, absolutely just avoid back extension !! Bob
@@bobthephysio thank you.
I went to the ER this week with horrible and disabling pain after I went to a chiropractor. I could not even walk out. The MRI showed L4,L5, S1 bulges and an annular tear along with severe facet arthropathy. How could an adjustment caused immediate and severe pain, and what do I do now to heal?! Please help.
Hi there, I'm not sure what kind of manipulation he has done but the best is to stay active as much as you can. And gradually progress. Bob
Hi Bob..I got an annular tear ..and am having radiating pain on the under thigh and calf muscle extending to the ankle...doctor has advised me complete bed rest...can I still do these exercises...
Definitely you can try this routine. Let me know how you getting on ? Bob
What is your suggestion to someone who has had an annular tear for more than 25 months, and they have done the PT such as your demo and tired the NSAIDS and ESI shots and haven’t healed? Still have chronic pain and riding in a car is torture.
If you still have chronic pain, that means they haven’t address the root cause of your injury. Annular tear is really common, however it’s not always the root source of the pain. Beside that, I believe you didn’t have much clarity what you need to do as rehab in day to day living !!
@@bobthephysio the pain comes from the disc and inflammation both confirmed. I do PT daily it hasn’t helped me get back to normal life but I know for a fact it’s protecting the rest of my spine and I’ll do them as long as I live.
And if it hurts really bad after you do these movements what would you suggest?
Find out which movements aggravates your pain and discomfort and avoid that exercise for a while and get back to it in a while. Bob
@@bobthephysio Most hurt during the movements some don't but after completing any of them, my back hurts really bad when I try and roll over, get to my knees or stand up. I have to place my hands on my knees and push to even stand up straight or get up from the floor?
I have disc bulge C3-C4, C4-C5, C5-C6, C6-C7
And dizziness
My age is 27
And suffering from 2 years
Doctor said they won't recommend therapist until my dizziness get cured
I don't know which exercise I have to do
Kindly reply with any solution
How long are you suffering from this injury and experience the dizziness ? Bob
@@bobthephysio
Thanks a lot for your reply, Dizziness is from 1 year vertigo medicine made me relaxing but after making it stop my dizziness starts again
In fairness, you have to figure it out the cause of dizziness before trying anything like exercise routine. I would suggest to check your inner ear (incase of infection) ? and find the cause of the dizziness. I hope you get well soon 👍 let me know if you have any questions. Bob
@@bobthephysio
To know the positional vertigo I did hearing test also but it's normal
I suppose I would ask you does movement cause your dizziness to get worse? any particular movement? Bob
Hi bob love from Bangladesh. I,am Sheikh Ishtiaque but its my younger brother Sheikh Imtiaj account.I, m your regular viewer.i need ur consultation
You can book your appointment with the link below. Happy to help. Bob
booking.setmore.com/scheduleappointment/24161d99-d14a-4e52-aa37-336c6d4d4150
Hello sir I have disk bulg with annular tear ,it took almost 7,8months ,I can walk for long time,I can sit my slr test also negative ,but some time I hv no pain ,some time little pain for few hours,I cn do my daily routine, please tell me how it become fully good ...and how much time it will take .. thanks
Are you doing any exercises? Bob
I have diagnosed with Mild central Annular disc bulge in l4-l5
I would be happy to help. Are you doing any rehab exercises at the moment? Bob
@@bobthephysio yes sir. I have back pain for long time From MRI scan doctors haven’t found any disc problem but my MRI report is showing l4-l5 disc bulge.I haven’t understood which one is correct.I need your response sir
hi doctor , I have same problem that you talking about I wanna ask can I help cairopractic for better result, I'm very appreciated if you aswer me
You can definitely try chiropractor, but at the end of the day you will need to follow an exercise routine to get you back in action. Are you doing any rehab exercises at the moment? Bob
hi , it is possible that my MRI made mistake because it shows that I have annular tear atL4, L5 but I have no pain except a little tigling and numbness , many I'll just have protrusion or bulging, I very appreciated if you answer my, God bless you, thanks 🙏🙏🙏
@@abolfazl7144 thats a good question. The reality is thta what you see in your MRI report is not always associate with pain and damage. Don't be panicking of ur MRI report and stay active & get fit. Bob
Can this pateint have palthi position if painless after initial period of painful days
Hi I already had 3 injections didn’t help with the pain. I had a new MRI doctor said that I need surgery for L5-S1. Question is if I have two herniated disc why he only decided for one to have surgery? I ask because he is a doctor that don’t give to much explanation so now I’m worried that later I might need another surgery for the other disc level can you help me please understand it better here is my MRI a results.
At L4-5. there is a small left foraminal disc protrusion superimposed upon a diffuse disc annular bulge with mild facet arthropathy and endplate spurring. Mild left foraminal narrowing results. The central canal and right neural foramen appear patent.
At L5-SI, there is a small left paracentral/left foraminal disc protrusion and annular tear superimposed upon a diffuse disc annular bulge with mild facet arthropathy and endplate spurting.
Mild inferior left foraminal narrowing results. The central canal and right neural foramen appear widely patent.
The perivertebral soft tissues appear unremarkable.
IMPRESSION:
1.Straightening of the normal lumbar lordosis, possibly secondary to muscle spasm.
2.Small left foraminal disc protrusion at L4-5 with mild left foraminal narrowing.
3.Small left paracentral/left foraminal disc protrusion and annular tear at L5-SI with mild inferior left foraminal narrowing.
4. Mild multifocal facet arthropathy.
S. The above findings are of indeterminate age.
Hi there, would be happy to help. But I can’t give you any feedback by your MRI report, I need to ask you many questions about your injury, lifestyle, so on. Pain is not all about MRI scan.
Ok I understand. thank you for your time and response
@MrGugi27 I’ll be happy to help if I know more about you. Watch my online clients testimonial with the link below 👇
th-cam.com/play/PLGy13kRgyQtSNvY4idxe7WiiehXUyuwgL.html&si=OYiQhok3Nu9XCgby
How much does annular tear takes to heal itself. I have l4 l5 annular tear and l5 s1 disc protrusion. It is very fresh. I am in early 20s. Got injured during deadlift. I am already doing above mentioned extension and flexion mixed exercises . I am also taking some painkillers and antioxidants and multivitamins.
Kindly provide some insights. How long will it take to heal ? And after how many days i can start workout in gym? Will my movements and daily life ever get normal ?
I cant really say how long it takes for full recovery !! That will be a total guess !! Keep me posted
informative thanx
Welcome 🙏❤️
L3-4 disc bulging
L4-5 disc bulging
L5-S1 disc bulging
This my Mr rapport
Which kind of exeecises useful for me ? Please answer my question?thank you
Have you tried this routine? Bob
Can we do these exercises when severe pain is there... I've annular tears and suffering with pain very badly...
You can, as long as the movements does not aggravate your symptoms. Let me know if you have any questions. Bob
Hello, I hope you can answer my question, I am 18 years old. I have mild disc bulges on L3, L4 and L5 and have no symptoms except for a few. My question is, will these bulges heal and return to their normal state? Can I lift heavy weights? Can I enter military service or is it forbidden? Answer my question please, thank you ❤️❤️
You can definitely recover and get back in the gym and military. I would be happy to help you. Are you doing any rehab program or exercises at the moment and what activities bothering you the most? Bob
hey i’m 18 years old as well my mri indicated mild wear and tear focal disc protrusions L4 L5 and L5 S1 i also really wanna join the military and i lift too has ur back pain went away ?
@@josiahmata7118 Hello, I neglected this pain and went back to exercise, and now the pain is mild, only when I carry a weight in the wrong way, it hurts
Hi bob, I have annular disc bulges at C3-C4 to C6-C7 and annular disc bulges at L4-L5 and L5-S1.
Since 3 years, I m 32 year old lady. Consulted 2 doctors, even after that couldn't find relieve.
PLEASE HELP...
Are you doing any exercises at the moment? What's is your hobbies and daily activities? Bob
Im.having both cervical and lumbar bulges. Can i do this. Im instructed not to do anythng as far as now
You can 👍❤️
disc dessication mild diffuse bulge and posterocentral annular tear at l4 l5 and l5 s1 levels in age of 35 for women shall I get permanent cure in this sir plz need a reply very much worried and also low bone density
Good video . Would these exercises help with a dorsal D6 D7 right paracentral herniation with an annular tear?
Ash not sure what you mean with D6 D7!? Are you sure it’s D !? Bob
@@bobthephysio yeah, I am reading it from my MRI. Dorsal aka thoracic - T6 T7
@@bobthephysio Hi Bob any advice would be helpful
How to cure from Annual tear
Hii sir, I had 2 question
1 I had an old annular tear so these exercises are still effective for those
2 can I do gym or weightlifting
(Because annular tear pain is in 70 per cent control by the treatment of steroids)
You can still try these exercises and yes for sure, you can go to the gym and train, I have 3 routine as a workout that you can try and progress gradually. Let me know if you have any questions. Bob
@@bobthephysio thanks a lot and you are doing a great job sir
@@bobthephysio answer my question bob sir
Good evening sir
I am from India and I am in so much of pain,my MRI says that I have disc bulge in L4-L5 with annular tear with mild stenosis and disc dessication also, please help me out what to do and which exercise should follow due to this I am not able to go for a job and I have two small daughters, please help me out
Have you tried this routine yet ?
@Bob I have been experiencing lower back pain due to annular fissures for the past 3 weeks. But prior to 3 weeks ago, I was working out regularly-alternating PiYo and rebounding on the JumpSport (bungee chords). Both workouts are low impact. The rebounding healed my Achilles’ tendon from an injury two years ago and I would especially like to resume that one. Would you recommend that I resume those workouts and how soon? Thank You in advance!
You can try this routine right away 👍💪
is there any videos for a l2 stress fracture
I would be happy to help you. Are you doing any rehab program or exercises at the moment and what activities bothering you the most? Bob
L5 anterolisthesis over S! secondary to isthmic lysis of lytic 1,5-spondylolisthesis. Degenerative disc changes coexist with posteromedian and left posterolateral disc herniation, shaping the anterior thecal slope with space conflict with the S1 root emergences, namely left S1 and also space conflict with the intracellular content.
spinal. The aforementioned alterations determine elongation of the central spinal canal with deformation of the conjugation canals, also assuming foraminal root conflict - In the remaining intersomatic levels studied there are no aspects of significant compression
L5 roots.
extrinsic nature of the intraspinal content. Other permeable conjugation channels.
Absence of significant morphostructural anomalies of the skeletal parts visualized with
regular alignment of the study position, particularly in the sacrococcygeal region. Regular caliber of the sacred channel, with regular densitometry of the intra-sacred content.
Regular caliber and permeability of sacred foramina.
- [ ] Hello this is my MRI report .Please recommend some exercise .
- [ ] Thank you🙏
Are you doing any exercises at the moment? Bob