10 Surprising Things To Avoid With Herniated Disc & Sciatica 

1. Avoid sitting for prolonged periods. If you have to sit, use a firm chair and get lumbar support. @0:29 2. Avoid Yoga (especially hamstring stretches) @1:45 3. Avoid soft couches but if you have to, always use lumbar support @2:38 4. Avoid bending and twisting movements (e.g. shoveling) @4:44 5. Avoid sit-ups especially those that curve your back (which is most of them). @5:13 6. Avoid sitting and bouncing situations (e.g. ride along mowers) @6:00 7. Avoid weightlifting. Maybe you can only do curls and bench press. @6:38 8. Avoid sleeping in too flexed a position e.g. fetal position. Try to straighter and put something to support the gaps in your back. @7:15 9. Avoid prolonged bending @9:56 10. Avoid vacuuming @10:44 YOU'RE WELCOME!!

I'm suffering a herniated disk right now, these guys saved me tons of agony, and a trip to the hospital. You guys are a Godsend.

Nothing like sneezing when you have lower back pain. Its killer.

You’re absolutely right about yoga bending and twisting forward making the herniated disk worse. Thank you for making me feel validated regarding that.

1. Sitting long term 2. Certain yoga stretches 3. If sitting, sit with lumbar support in a firm chair 4. Avoid bending and twisting 5. Full sit-ups 6. Avoid riding a lawnmower 7. Avoid weightlifting 8. Avoid sleeping in a flexed posture 9. Avoid prolonged bending 10. Avoid vacuuming

As someone who suffered a 4mm posterior herniation at the L5S1 level, I agree with avoiding all those movements while in the recuperative/rehab phase as the pain subsides and the disc inflammation eventually goes away. It took up to 2 years to be pain free and fully functional yet long car rides or just sitting during a 2hr plus movie would cause flare ups...the only way, now after 10yrs post herniation that I keep myself pain free is to have properly and gradually developed the muscles of my lower back, hamstrings, buttocks with deadlifts, squats, and yoga...all with very light weight or just body weight-assuming you are slender--until you create a strong core, a very strong muscular belt that has helped me get back to enjoying all activities and sports like before my injury. So, as I do concur with the avoidance of those 10 movements, you cannot just give up and accept limited mobility for the rest of your life. You have to fix the problem that led to your herniation in the first place; and that is underdeveloped musculature responsible for proper sustained lower back extension under load....your body weight or your weight plus what you are carrying. We are talking about a mechanical alignment issue as well....posture posture posture. I found that differences in pelvis alignment or even a difference in leg bone lengths are also root causes of lower back herniations. Whatever the case, our modern culture of sitting all day has led us down this inevitable road of a weak underdeveloped lower backs. If anything, we need to squat more and not less....deadlift more not less...just look at RU-vid videos of the third world squat where most people in the world squat all day to do regular daily activities. We lost this ability but we can make our body remember because we did this squat normally as children and it was a normal strengthening posture of our backs. Well, just thought I'd share my own wisdom....these are pearls folks. Make of it what you will. Peace. God bless.

I'm a 36 years old 6'6" man with spinal stenosis, 2 bulging degenerative discs and bone spurs in the the thoracic and lumbar region. I wanted to thank you for y'all's videos!. They're very informative and important for people dealing with lower back and spine issues!.

Firstly you guys are adorable. Secondly you have told me more info in 10 mins than my dr or any of my physios have told me in 6 years. And the waist pillow sounds like a godsend. X

Bob and brad.... the 2 most famous... physical therapists... on the internet

Would it be possible to make a video about how to keep in shape with herniated disc? Miss going to the gym so much and been wondering what can I do!

Thank you guys I learned so much,. I can't afford therapy with my herniated disc so I'm learning so much from you guys thank you!

When standing at the kitchen sink ( either washing up, prepping food etc)....if you open the under counter door, your knees take up the space where the door front would be, taking some strain off your back. It really does help, especially if you suffer with lower back pain.

Really great advice! I've been suffering sciatica every day over 6 month , nonstop pain everyday ,since yesterday and finding your channel,I've been doing everything you said and after 6 month I don't have pain ..I can't believe it ! A big relief..I'll keep doing all you saying ,thank you so much ..All the best 🙏

Ironically, stretching is what has set mine off in the past. I do sciatic friendly resistance exercises now. It's a breathe of fresh air seeing professionals making RU-vid videos that isn't similar to misinformation on TikTok.

Great welcome advice. I’m having my first ever attack of sciatica & I can’t believe the pain! You are both so cute! Greetings from Scotland 🙏🏻

Hi, I think one important thing missing from this video is an explanation about whether someone with a herniated disc needs to avoid these for the rest of their lives or just during the initial healing and rehab stage of injury. I didn't hear the distinction in the video

Can’t thank you enough. Had a fusion 30 years ago and started hurting a couple weeks ago. I needed these reminders. So easy to get careless.

Thank you, My wife feels a lot less pain, when I started sharing your advices to her. God bless you both.

This is so very good information for me with a lumbar herniated disk. I have done physical therapy and it helped alot but staying committed to doing the PT at home has been challenging....Your explanations really help me to be mindful of what I need to avoid doing and why I need to commit to my PT at home.

one thing worth mentioning about both of your videos are the demonstration that both of you do to show what exactly u are trying to say (though at times u undergo slight pain and hurt sometimes) . thank you for your efforts.

Until I vacuumed first time in 3 years...I WAS ok/stable with a very bad back since age 25 and Now age 61. ..Now in agony for a week!! Had to go to ER!! Therapy next!! All because I vacuumed a new apartment!! Lesson learned!! No more vacuuming!! I will pay someone etc... Day #8 finally getting Beginning of healing/ pain relief. 🙏Praying for Healing soon!! 🙏Bless you all here for your own situations. 👍👍💕

Thank you for this. I’m currently suffering from a very painful herniated disc and have found your videos so helpful and they have given me hope that I can help heal my body.

I’m 19 and I’ve had degenerating disks for a few years and I don’t have a herniated disk but these tips have helped me out so much. Thank you guys you’re a lifesaver

Thank you two! You gentlemen are great! I have been suffering with sciatica pain in my right buttocks down through the ankles for over a week. The chronic pains brings tears to my eyes. Pain pills only put me to sleep and when I wake the pains are still there. I notice in your video when you list the 10 things not to do, that is where my pain problems are excluding vacuuming. I do use the iRobit cleaner. Due to a right hip and right knee replacement I sleep with a pillow between my legs while sleeping in a fetal position. I am going to try the pillow under my legs. My worse pains are when I try to get up in the mornings, I can't stand to walk across the floor due to the pains. I use a motorized wheel chair for distances and a rollator around the house. I will try putting a lumbar pillow behind my back while seated. I do a lot of prolong sitting because of three herniated disc in my lower back. Walking with or without the sciatica pains is difficult. My Cardiologist do not recommend back surgery because of CHF and other medical challenges. I am an eighty year old female.

Thank you so much for these tips. I've watched a number of yours on this topic. I'm still on pain meds but you emphasized important points I will follow. I'm a physician, but am no PT, so thank you. I do yoga and weight lifting, so laying off those for a while. I agree with some of the comments here that when you're pain free, it's good to do those but with proper form to strengthen certain muscles and prevent recurrence of injury. I think people won't know sciatica until they feel it. So let's just all be strong and keep pushing to a good recovery. :)

OMG BEFORE WATCHING THIS I LITERALLY FINISHED DOING SOME YOGA POSES THINKING ITD HELP MY LOWER BACK 😭😭 ugh and it def made my back hurt more

1) Prolonged sitting 2) Yoga stretches 3) Lumbar support when sitting 4) Avoid bending and twisting 5) Sit-ups 6) Sitting on Lawnmower 7) Squats, dead lifts 8) Sleeping in a flexed posture 9) Bending without support 10) Vacuuming

Thank you so much for your informative videos! I’m 59 yrs old I’m experiencing the excruciating pain of sciatica for the first time in the past two weeks. Your videos with exercises and tips have helped me so much! I’m still in pain, but I’m improving a little bit every day and I’m getting physical therapy to help.

Thanks, Bob & Brad, I'm 'recovering' from an L5/S1 herniation, and your videos are simply excellent. Great advice, delivered with your own unique style. A special shout out to Lonnie too.

Thank you guys! 3nd time with herniated disc, third time with hell of a pain, unable to sit etc and your advice helps in managing the condition, knowing what helps, what to do what to avoid and it helps to guide the expectations as well. For anyone with the condition, even if walking a lot etc, if you are unable to sit, expect that 2nd condition will follow which is also painful, in the same area, but it's different kind of pain. Don't worry and cary on with walks and gentle stretching, it will get better over few days.

Thank you, very useful information. What about road cycling? The pain normally disappears when I'm riding.

I am 2.5 years post surgery for sciatic herniation. Yoga was highly encouraged for my recovery by my surgeon and PT's. As a matter of fact I contribute my recovery to yoga. It was so beneficial that not only do I continue to incorporate a practice daily but I became a certified yoga instructor to share my experience with others. I can appreciate what you are trying to do here but I encourage you to open your mind and explore the yoga avenue a little more before making the statement that yoga is not good. Best wishes to you!

Thank u so much. It’s so important to know what u shouldn’t be doing. None of my physios or ATs have taken the time to explain. Thanks so much!

These suggestions all sound more like how to keep from injuring your back in the first place! I do not have a herniated disk, but sever SI pain (right). Low back and other joints too, but the SI pain trumps everything. These exercises you to say NOT to do, have hurt me since I was young and people thought I was just complaining. The sit ups, twisting sit ups, certain stretches - OUVCH! I am really glad the 'no pain no gain' school of thought is (for the most part) is no more. Thanks for the videos. I appreciate that you go fast, but not so fast that we can't follow what you're showing us.

I like how you guys do your videos. When I had thought I broke my ankle when jumping into a six foot dark drop I needed help. I was worried cause of the swelling. So I found you guys and the both of yous made me feel good cause your personalities are not too serious but more playful. Eventually I found that nothing was broken.

Thanks a million for your videos. I have recovered of sciatic leg and back pain in 2 days after following your videos. Before that I suffered 4 weeks with no solution. Thanks. Thanks for this great service to humanity.

Recliners have a space between cushions, which lets the sacral portion fall in, reversing the forward flexion. They also allow for resting the feet against the edge of the leg support, which gives that 45° angle of femur instead of the 90° that promotes forward flexion at L5-S1. Edit: if you have a recliner, you'll likely need to scoot up into best position.

Thanks Bob and Brad!

Hey Bob and Brad! Thank you for putting out these videos. I recently learned that I have an L5 S1 herniated disc (herniated about 15mm). I very much do not want to have a surgery and am just looking for tips to start taking care of myself and starting to heal that disc. I am experiencing minimal pain and the majority of it is bending forward (in my lower back) or somewhat of a throb in my right buttock and leg. The sleeping tip was really surprising because normally sleep with a pillow between my legs but I am waking up stiff and with more pain in the morning. I'll stay aware of these things you have mentioned and appreciate you guys making these videos. Have you ever thought of creating a podcast? I know you would lose out on the visuals that you are able to do here but it'd be easy to follow you guys if you put out a 5 minute podcast each day. Just a thought as someone who enjoys podcasts and wants to follow what you are doing! Thank you again!

💃"Dancing with the vacuum" 💃 Great reminder. My back and I thank you for all you do Bob and Brad!

I think I have a back herniated and literally yesterday I did all of the things you chiropractic Bob and Brad are telling us! I woke up today and can’t even stand up from my bed, walk or even drive! 😖 Thank you for this videos you guys are amazing! FAN #1

Thank you, good info here! I just cannot find a good sleeping position, will try the pillow thing!

Thank you for making this video. I like the added mention about vacuuming. Good tip on this. Some times I can be absent minded and can over reach I was hoping you would discuss whether the Indian style sit stretch is good or bad.

This is an EXCELLENT video and summary of what NOT to do to aggravate sciatica or herniated disc pain. I particularly appreciate you mentioning back breaking crunches, yoga and various other forms of stretching. All stretching is not equal, nor is it good for you if you have this type of injury and crunches .. they are just asking for trouble! I had severe radiculopathy this year and was off work for 6mos unable to move for a good three of them but am well on the mend now thankfully. I had to relearn how to walk, sit, stand, etc with a healthy neutral spine. I am actually back to exercising and do also weight train but I stick to mostly machines now when I use weight ... ones which will allow me to maintain a supported and neutral spine throughout the movements. You're videos have really helped me through this tough time so thank you very much for sharing so freely.

Thanks for making these videos! I hurt my back and must have watched about 2 hours of these. They're really making a difference!

Thank You so much I've been experiencing some bad back problems lately but I was watching Your videos on sleeping with pillow in between My thighs and knees and it's a miracle how it relax or relief My lower back muscles. It neutralizes the tension and tightness stiffness. It's really a great tool

I only found you two this afternoon and already watched a few back to back to hear several great helpful things. You guys are great, thanks for your channel.

So glad i came across this video, no wonder my back is always hurting. I don't do yoga but am guilty of the rest of these. Thank you!

Thanks guys I just bulged my disk doing squats lower l2 ,just body weight but I did to many,what's weird is I'm used to high weight low reps perfectly fine. About 200lbs 4 times I'd love a video on getting fit when you have back issues. Thanks guys.

I am actively going through PT right now for sciatica, but I appreciate all your videos so I needn't barrage my PT with millions of questions. Your You Tube channel has clearly helped me and countless others. Thanks for sharing your wisdom.

I really enjoy how compatible you both are. Ive learned so much from your videos.

Been experiencing bulging disc for a few years. The pain comes n goes. I've began using a small drawstring backpack filled with packaging air bubbles to ride buses n trains. Helps soooo much!!! keeps my back from getting banged around with sudden jerks and slamming breaks.

Do a video listing the best lower back strengthening

THANK YOU GENTS FOR ALL OF YOUR PHYSIOTHERAPY TIPS AND REMEDIES . YOUR EXPLANATIONS ARE AWESOME .

You guys are great! I just found out I have a really severe ruptured disc in my lumbar and I've been watching your videos and taking your advice. Thank you!

What about what you SHOULD DO

My brothers and I have genetic hurniation disc disorder that we can sneeze wrong and mess up our discs and no amount of stretching helped. The only thing that helped was laying on the floor with my legs above meresting on the couch and a pillow under my head and 1 under the tush. Lay there for 15-20 minutes and it helped so much

Great tips and information, I’ve done quite a few of those I know they work😀

Very helpful tips thank you! The pain is excruciating today, can’t get out of bed without having to roll to the side and push myself up with my arms. Going to the bathroom is a nightmare, sitting and getting up from the toilet takes me forever. Even walking is a problem, every time I take a step I feel a sharp pain shooting up my back so I have to drag my feet to not feel like my legs are about to give out. I’m only 26 and this is just a miserable ways to live 😔

Great presentation gentlemen, thanks because if I enjure my spine again or pinch that nerve that where the pain comes on so severe,It will be devastating.Thank you again.

I started having minor pain again a month ago after 2 years of bliss, and I decided that yoga would help. Oh God, oh God... I probably bulged the disc even further. Studying for MA finals, traveling and long sitting hours, I thought I was dying. Later on I remembered special exerxises for herniated disc only and even after a couple of sessions and living consciously I'm a happier person. Thank you for the reminder, I sure did half of these regularly.

Your videos are so helpful. Please keep up the great work.

when i stand too long my herniated disc begins to cause me severe pain. i found lying down on my back completely flat helps.

I don’t have back problems but I do kneel and write on a higher table to avoid future issues, thanks for the tips👍

Just wanted to add in my credentials just in case someone wanted to know. I’ve been in the Medical Field for 33 years as a ARMY MEDIC, a Civilian LVN AND Registered Nurse. I have also been Bodybuilding since the age of 11. I have had a Herniated Disc since the late 80’s early 90’s. So far, I have been Blessed to have had no back surgery. Of course I don’t know everything and have learned as of recently that the front Track Stretch is NOT TO BE DONE WITH THE FLARE-UPS. I do feel that if your back is in good shape, doing the front stretch is encouraged to keep those muscle loose. That way, when you do Re-Injure your back, the muscles won’t tighten up too much. The Most Important thing is to Kerp Going In Life and Never to give Up!

I just was hospitalized with a herniated disc and my legs just quit im now taking water therapy. Thank you for your video. I was doing everything wrong.

Hello! Your videos have been helping me a lot!! I have a question. I have sciatic pain on the left leg (due to disc protrusion), and bursitis on the right shoulder. What's the best way to sleep? Yes, I'm so unlucky! 😫 I'm already taking pain killers, using tens and heat bags, going to therapy. But pain is killing me these days!

This ws so damn helpful...i hve been doing all the wrong stretches all these years to relieve my pain. I am 35 and have been having pain since i ws 17years... On n off treatment... But none told me what not to do to get this pain. I am glad i found this video.

I have had sciatica in my past. I currently go to a chiropractor once a month and have some back pain but no sciatica. I like to do a lot of cardiovascular routines in my workout ie: running on a treadmill, stair climbing, etc. Are these types of exercise going to hurt me in the long run? Thanks.

Thank you.This is going to help me a lot with the exercises I have be doing unknowingly.🙏🏾

Excellent advice ... I see some of these yoga poses and I know that damage is occurring...key is to keep the back straight and maintain the curve ...

Thank you guys! Your video's offer way better advise compared to my physio. Really great. Thanks again!

Wow. I love that I’ve been doing all the stretches they said are bad 🤦🏻‍♂️ but they feel good so now I’m lost

I'm involve with yoga. I honestly thought every time I do the cat:cow position I later feel discomfort in my back. Initially when I do the poses it feels great. But later I feel lower back pain. Thx for sharing. When I do the pigeon pose my knees suffer. I was really trying to be proficient with those poses. Now I know not all poses are good for you. You too are the best!

I learned a hell of a lot more from you than I did my damn specialist who just said "hmm.....I'm not sure what's causing your chronic pain..but it's definitely not the schmorl or the calcification at L5. I can't understand why your getting pain in your left testicle. And what's more I can't figure out why you have pain in your T12 even though there's severe scoliosis with 8 degree tilt to the left." "But you do need to take pain killers the rest of your life"

Fantastic video. Thank you so much, this is so helpful. I'm 27 and currently waiting to have a microdiscectomy on my lower back due to terrible back pain and sciatica. Worst pain I've ever had the displeasure of experiencing which started over a year ago from an injury from doing exercise got treated for a slipped disk with chiro and physio neither helped so had an MRI which showed a bulged disk. Had injections into fact joints x6 then an epidural. More physio. Pain kept getting worse. Sciatica started and the consultant has booked me for surgery as I can barely walk. Am losing weight and so far lost 1.5 stone. Can't wait to get my life back after surgery. Your videos are so helpful and informative. Thank you.

I got a question for you doctors, how do you pick up things from the floor when your back is in pain?

As I sit here after doing a workout with bent rows, bicycle kicks and squats I see what aggravated my previous injury. Thanks a lot

you both are amazing!!! Thanks for the wonderful tips! I sometimes feel stifness in my lower back and hips when I move! what do you suggest?? You really earned a subscription! :)

Thank you gentlemen, this video was right on. Excellent info. God bless you guys.

Many rowers like me have bulged disks. It would be interesting to hear your perspective on how to prevent those type of injury. Some recommend enhancing core strength, others core stability

You guys are truly so awesome. Thank you so much for your videos ❤️❤️❤️

I think you guys are GREAT, thanks for the upload

Bob and Brad you saved my life!!

Thanks for sharing another good one..👍

Love You Guys!!! Great what you are doing for everyone. Who suffers from physical issues . Thank You!!!

One of many great videos! Good stuff all reinforced by my physical therapist.

I walk around the house let the dog out, wipe a counter when I brush my teeth, so I’m not bending over the sink. If I have to lean over the sink, I brace myself with hand on the counter while brushing. Great ideas. Thanks B&B.

I've been doing most of these. Man no wonder my back is fooked.

1. No prolonged sitting. 2. Don't do yoga. 3. If you just sit, use lumbar support. No cushy chairs. 4. Avoid bending and twisting. 5. No sit ups. 6. If using a lawn mower, use good posture. 7. No heavy weights in exercise. No squats, bent over rows or anything that uses your back. 8. Sleeping. Don't sleep in fetal position. 9. Avoid prolonged bending 10. Vacuuming: walk with your vacuum. Don't bend over and push it.

i don't know why but seems like your videos were filmed in 90's

You mention squats. I'm suffering from butt and outer thigh pain on my left side (Sciatica?). Trying to figure out if it's piriformis syndrome, herniated disk (which mri shows) or both. I squat to reach stuff on the floor (sometimes spread-leg squat & sometimes legs together) Are those suats harmful? I like your videos a lot. ..

Just love your videos boys keep them coming,👍🏼💪🤓

I'm 17 with 3 lumbar herniated discs. I haven't had a life for over a month now. My school attendance has gone to garbage, mostly because it's 7 hours sitting. I really don't know what to do.

When my employer finally understands the ‘sitting too long’, I’ll be dead.

Thank you Bob & Brad🥰👍I feel much better after doing the exercises 😊😊

Been doing Yoga for my back and it feels great but hasn't helped a whole lot. Can you explain why the child's pose is bad for the sciatic nerve? Isn't it good to stretch the spine and pull it from the nerve?

You guys are amazing,all your videos are very helpful,and the way you explained is easy to get understand

Based upon your findings, would cycling be contraindicated? 🚴🏻

Best advice I'm seen for my disc pain. The sleeping and vacuuming tips I had not heard before. Thanks!