Bulged Disc Exercise Routine At Home (FOLLOW ALONG!)
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- Опубликовано: 29 июн 2024
- Complete home exercise routine for bulged lower back disc pain relief! The best exercises to alleviate disc pain and eliminate sciatica associated with a bulging or herniated lumbar disc. Led by physical therapist, Dr Jared, to help your lower back to feel better fast!
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🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S RECOMMENDED EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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💥 **Bulged Disc Exercise Routine At Home (FOLLOW ALONG!)**:
Bulged lumbar discs can be MISERABLE! But luckily the right exercises can help them to feel better! Join us for this follow-along exercise routine designed to alleviate bulged disc pain and promote spinal health. In this video, we'll explore what exactly a bulged disc is, what causes it, and most importantly, how you can find relief right from the comfort of your own home. Get ready to take control of your spinal health and say hello to a pain-free life!
🤔 **What Is a Bulged Disc?**:
A bulged disc, also known as a herniated or slipped disc, occurs when the soft inner core of a spinal disc protrudes through the tough outer layer. This can result in pressure on nearby nerves, leading to symptoms such as pain, numbness, or weakness in the affected area.
❓ **What Causes a Bulged Disc?**:
Bulged discs can stem from various factors, including age-related wear and tear, repetitive spinal movements, sudden trauma, or poor posture. As we age, the spinal discs lose hydration and elasticity, making them more prone to bulging or herniation. Additionally, activities that involve repetitive bending, lifting, or twisting motions can increase the risk of disc bulges.
🏋️♂️ **Bulged Disc Pain Relief Exercises**:
Ready to tackle your bulged disc head-on? Join us as we guide you through a series of gentle yet effective exercises aimed at relieving pain, reducing inflammation, and improving spinal mobility. From stretches to strengtheners, this follow-along routine is designed to target the muscles surrounding the spine, providing much-needed support and relief. Get ready to reclaim your comfort and vitality with these exercises!
BULGED DISC EXERCISE ROUTINE AT HOME
Decompression/Traction
Wall Side Glides
Lumbar Rotation Stretch
Prone Extension Stretch
Bird Dogs
Bridges
💬 Did you try these bulged disc pain relief exercises? Share your experience in the COMMENTS below!
👍 *If you found this routine helpful, don't forget to hit the THUMBS UP button to support our channel!*
✅ *And for more valuable content on spinal health, injury prevention, and overall wellness, don't forget to SUBSCRIBE to our channel!*
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*DISCLAIMER:* This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try this routine? COMMENT your experience below and be sure to watch this video next for 5 THINGS TO AVOID WITH A BULGING LUMBAR DISC: ruclips.net/video/Hn04VneW-So/видео.html Hope these help you to feel better! 🙏🏼
Love your pt videos thank you
I've never written a testimonial on one of these kinds of videos before but yesterday I was in agony with my lower back - I was actually collapsing to the floor with shots of pain and it felt like a huge weight from above was folding me in two!
I came across this exercise sequence when desperately searching for help and followed it to the word and while initially (naturally) uncomfortable, I am now, a day later, back to near 100% mobility. The advice was clear, simple and most importantly hugely effective.
I can't thank you enough Jared and am so happy to have this in my toolbox for the future.
I appreciate your comment so much!
Thank you Jared I following your video it really helps me alot
i cured my budging disc, taking away my lower back pain, using an ab roller.. true story still use it 100 rolls, every other day! may back feels AWESOME AND STRONG AGAIN ...i am 61
This is fantastic! Core strength plays such a vital role in supporting your lower back and discs... I'm thrilled this worked so well for you!
Thanks for this tip!
Can you please explain more about it
Ab roller? Could you post a link to show what helped you? I’m in disc bulge agony.
Whatttttt 🎉🎉 I MUST try! Thank you for sharing!
please sr make a video on the topic of numbness and tingling in leg and foot along with back pain ...
0:00 - Introduction to exercises for bulging discs
0:22 - Importance of managing pressure between vertebrae
1:18 - First exercise: Decompression using a bed or table
2:46 - Second exercise: Lateral shift correction for disc alignment
4:05 - Third exercise: Lumbar rotation stretch on the table
5:17 - Fourth exercise: Prone extension for spinal extension
6:43 - Fifth exercise: Bird dogs for core strengthening
7:46 - Final exercise: Bridges to strengthen extensor muscles
8:55 - Summary and final thoughts on proper exercises and avoiding harmful movements
Thanks so much for providing this! I appreciate you helping others who watch!
Your videos are a huge blessing. Thank you for the excellent job you do!
Thank you so much, @adrianaracelisministries7600! That means a lot to me. I hope these things help you, and thanks for commenting!
We ♥ the follow along with timer videos.
I will start doing them,just joining today from Cameroon
best channel out there for physical therapy thanxxx
greetings from egypt
Oh, I appreciate that so much! Thank you!
I just did the whole routine. I have less pain now! Wow! I used my big exercise ball instead of leaning over a table or my bed for the traction one. Thank you!
I just got my MRI results from a couple of days ago. Been dealing with low back pain since the early 90s after a slip and fall at work.
1. Multilevel lumbar spondylosis and resultant spinal and neural foraminal narrowing as detailed above.
2. Annular fissure at the L4-L5 level.
3. Mild Modic type II endplate marrow changes at L5-S1.
Thank you for sharing!
These are some great tips! And in the comment section. My husband injured his lower back at work when he was 15 (now 45). Bulge discs, herniated discs, slipped discs. There’s no cushion left. Every dr he has seen has told him he’s too young for the surgery he needs. He hates medicine, so he just “deals” with the pain.🙁
Thank you!!!!!
Bird dog seems to be helping differently than others. Doing standing up because at work at the moment. Thank you.
Thank you for a great video.
I am doing the exercises and my back is so relaxed.
You are the best !
Kind regards from Scandinavia.
🙏
You're so welcome!
Tried the decompression over the table, The pain I felt in my leg while doing this exercise was so awful, and now I feel worse than I did before. I even have pain in my arm now and I didn't have pain in my arm before I tried the decompression exercise. Be careful because I was actually starting to feel better and this made me regress. So frustrating. Thought I share my experience, maybe doing it with a professional to guide you will prevent someone from having the same experiencing. I have a herniated disc with Sciatica pain.
very helpfull!THANK YOU!
You're very welcome! Hope it's a great resource for you! 🙏🏼
You deserve an Oscar for this video
Excellent
Just in time 😮thx Doc
You bet! I hope it helps!
First, thank you for the education. It empowered me while I was in between doctor visits and awaiting results. Now insight into the issue (L4, L5 bulged disc and hernia, your knowledge and expertise is holding me over the two weeks before my PT appointment (opted to wait for a highly recommended therapist). I believe the root to be core exercises and deadlifts. Because I’m highly active with recreational flag football and the gym, what’s the average timing before I can return to my workout? Am I safe to now focus on upper body and just back extensions or is there a point in the healing process that provides me insight as to when it’s the right time? Thanks for sharing your knowledge in the most cogent ways.
I'm suffering from a bulged lower back disc right now, and I've been home from work for 5 days now in a lot of pain. I've been doing the side glide exercise along with the prone extension stretch and a few minutes of walking for the past two days. Do you recommend doing all exercises in the video at this stage, several times a day, or do you recommend waiting with the bird/dogs and bridge exercises until I feel less pain?
Thank you bro ❤
Welcome 😊
Question with the bird dogs I have seen other experts show that it is better to keep the leg that is being lifted closer to the floor almost having the toes right above the floor this is to avoid a hyper extension in the lower back...
😊 thank you very much I have four bulging discs and two are herniated l4 l5 this happened in September I was in physical therapy for 3 months and it took me out of pain just 2 weeks later I want to try a new chiropractor which I regret and He adjusted me and used too much force for my 90 lb body I told him I had lower herniated discs to be careful and do light mobilization anyway I've been experiencing burning back pain since January I took a new MRI but no new injury occurred thank God so I've been back in physical therapy for 7 weeks now I only see a slight Improvement it's still burning but at least I'm not on gabapentin or ibuprofen like before so this issues been going on for almost 4 months my old injury took 3 months to heal this is taking longer I'm not sure why I will try these exercises in addition to my physical therapy thank you
Oh I'm sorry to hear of your pains and this experience! I hope physical therapy and exercises like these continue to help you see great improvement. Thanks for commenting; all my best!
Very helpful!!!!!! I just wish that I found you 3 weeks ago!!!!!
Glad it was helpful!
Can u suggest safe stretches for Lower back pain & sporadic bursitis caused by:
L1-2, L3-4 & L5-S1 level small disc bulge.
L3-4, L4-5 Mild- moderate bilateral ligamentous facet hypertrophy.
L4-5 level grade 1 spondy.
L4- L5 & L5-S1 mild - moderate bilateral neural formal Stenosis. TY!!
Thank you Doc , what about the bulge that has become a tissue and will never go back? Do these exercises still help to reduce the sciatica nerve pain?
My sciatica pain has nearly gone after a year, I have noticed I walk at a slant and my right leg which is the good leg has been tight and painful calf which I think is unrelated. I’ll try the side glide to correct my posture. My bladder was twitching so that got me worried and might have surgery got appointment Friday but the twitching has stopped.
I really like your channel.
Thank you so much! Your support means the world to me!
I don't know if this is from the back but i get shaky if i stand in one spot to long. I hope these will strengthen my back to where i don't shake anymore. Thank you for these exercises. I'll get right to it.
I hope they help, too! I've got another great video you might be interested in - if you search "Tone and Tighten Core Exercises Bulged Disc" it will give you some great strengthening ideas! Hope you feel better!
These feel great for my 2 lower disc bulges, but how do they affect my facet pain (same area- lowest discs) & gr 1 sponde L5 s1? How can I work my facet & disc & keep sponde safe? I did ur stenosis, spondylolisthesis routine but want to address all that contribute to Degenerative spine pain. TY!!!! I like to incorporate child pose for facet pain.
I have sciatica on my R side from a bulging disc, these exercises work great. Trying to figure out why my legs don’t go very far to my R when doing supine, knees bent, lowering to each side for rotation. They relax easily to L side but barely to the R???
I have sciatica pain on my left, but have scoliosis too. Should I continue these exercises when I have scoliosis? or there are different exercise for scoliosis? plz suggest
I'm 66 years of age and when I practice the piano for about a half hour, I experience back pain. Is there an exercise I can do in order to be able to practice longer without having back pain?
Are any of these exercises contraindicated if you have a grade 1, L3-4 Spondylithesis?
Hlw I want to ask you a question. I am suffering from cervical spondylitis and I have done my x-ray. And it shows straightning of cervical lordosis. Whenever I move my head side to side and tilt it makes some type of grinding and crunching noises. So my question is that if we have loss of neck cervical curvature does it creates this type of Creepy noises ? And I am doing some exercises to make my Cervical curve back again . And if my curve backs in its own alignment will this noises be stop ?? And how much time it takes to get the curve back ??
Hello! Can I do these exercises on my bed or is a Matt on the floor better?
Can you please make video on cervical rib I am suffering from this and facing a lot of pain
Great suggestion! I'll see what I can do!
Thanks for the great video! Missing those magnificent knuckles though.
You're very welcome, @s.j.c.5821! I hope they help you! Thanks for commenting.
My bed isn’t that high. Any other suggestions….?
I have sciatica pain on my left and I have scoliosis too....will I continue these exercise when I have scholiosis prblm? or there are fi
How to recover ankle sprain
The massage table you “recommend” is pink, has head rest etc.
I thought you would recommend what you were using in the video. Halp! Please
i have pain in my lower back and also feel numbness and tingling in my right leg and foot. please guide to me which exercise is best to me and what is my real problm of pain??
sr please give me solution of this problm. i am very worry. i have my small childs and this pain have distrb my daily life a loot.
Start with copra position, do it every 2 hours. Try to stay aktiv what i mean try to walk. Hoppfully you get better soon 🙏
I'm 18 and have 2 bulging discs. Currently on rehab, becouse of that and pain in both wrists, willing to give any time necesary to get cured, this is going to just help me avoid pain or ill be eable to cure it?
Be patient and consistent, @killingpop7951! These things take time, but the right exercises can help eliminate pain and cure the issue. Wish you the best of luck!
What about the hanging exercise?
❤️💖🙏❤️💖
How do I unsubscribe?
Do I do these exercises every day for herniated discs
That would be my recommendation, @michelefinizio6520! I hope they help you to feel better! Thanks for commenting.
@@toneandtightenthank you
Respected sir, on 2017 during sex from down to up on empty ground without pello etc my back hit with ground fastly. And a sound of my bones come with high pain. I spend three days with pain in bed. In MRI disc gape showed. From that time I becoming tired during sex, my sperm decrease and losing the tightness of my organ day by day but sex time duration is ok. Can I became like my old time. Pls sir can you help? I m from Pakistan 40 years old.
Sorry to hear about your problem, @khalilkhyali4288! Definitely consult a medical professional in your area about these issues.