8 Ways to SPEED UP Disc Bulge Recovery Time! 

Hey everyone. I just wanted to encourage you guys to not lose hope because disc bulges CAN heal. I'm in my 20s and I was in major pain every day for about 6 months from a L5-S1 disc bulge (confirmed after having an MRI on my lower back). I was in horrible pain every day, the whole day, no matter what I was doing.. sitting, walking, trying to fall asleep etc. Sometimes it would take me even 2-3h to fall asleep because the pain was so bad. I had constant back pain and pain in my right leg (especially my thigh, around the joints and calf). I am sharing this so you can understand that I was in such bad pain and I healed! And I know how desperate I was to find some advice from someone that actually healed from this so I hope this is gonna help someone.. I am not 100% healed, I still feel pain once in a while.. for example after sitting for too long (ex 8h at work) or if i don't move my body for a couple days (like jogging or working out) but I would say I am 95% healed and for me it's like a miracle, after living in pain for 6months! I've been 95% pain-free for about 1 month and a half!! Things that I tried and worked for ME: 1. I changed my diet. I tried to adopt an anti inflammatory diet: - the only meat I eat is chicken (max 5 times a week). You can also eat turkey, it's actually even better; - I stopped eating sweets, fast food, processed foods.. especially icecream, chocolate bars, sodas, aliments that have added sugars (and most of them have it, check labels before eating sth), pre-cooked/frozen foods etc. - I ate a lot of vegetables&fruits (fried, steamed, smoothies etc).. about 70% of what I ate was vegetables and fruits - less white flour, white rice and more whole wheat flour, brown rice etc; You can find a lot of info about anti inflammatory diets, recipes etc online. I started an anti-inflammatory diet about 1month before my pain started to decrease. 2. I made an anti-inflammatory juice and I drank 1 shot a day for about a month. If you want, you can ask your dr first, but I felt ok the whole time..after all it's just natural ingredients. If you want the recipe for the juice let me know and I'll write it down in the comments. (it's mostly ginger, turmeric, aloe vera, apple cider vinegar etc). I feel like taking this juice helped very much, i started feeling some improvement after the 1st week. Idk if it was specifically the juice cuz I was doing more stuff so I am not sure. 3. I started moving my body almost everyday. I would either go jogging (1-2mi) or even just walking for 2-3mi. Or I would just do some exercises at home for 10-15 min. There are a lot of videos with exercises online, but one thing i wanna mention is to find exercises for your specific disc bulge cuz some people would just say "stretches for back pain/ disc bulge" but they can make ur pain worse, cuz they are not good for your specific disc bulge. As I was saying, mine was a L5-S1 and 1 thing you MUST stop doing is bending down with your back or lifting things with ur back. IF you have to bend down or pick sth up, bend ur knees and go down on your heels if that makes sense, don't bend your back cuz that's pushing the bulge even more on your nerves and that causes the pain.. The dr explains everything really well in this video ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-e2gog8A8qvM.html . I recommend watching the whole video as I tried to implement everything he was saying in this video and I feel like it really helped me. 4. I went to chiropractic adjustments and physical therapy this whole time (and still going). I started with 3 times a week, then 2times a week and now once a week. 5. ! I am doing Spinal Decompression. (I did it 6 times in about 1m and a half. Now I am doing it once every 2 weeks but this is sth for ur chiropractor to decide.) I feel like this also helped a lot cuz I've started feeling improvements since I started doing it. In the beginning for about 2 weeks it felt like my symptoms got even worse and after that I started feeling a lot better. But again, I was trying out so many things that I don't know what helped or what made it worse. But you should definitely try the spinal decompression. 6. I took a natural supplement that my chiropractor recommended. It's called Devil's claw and it's literally $8 at Walmart. I starting taking it about a month before I started feeling better. A disc bulge is an inflammation and this natural supplement fights inflammation. Almost everything i did was finding ways to reduce the inflammation in my body. (Diet, supplements, the juice etc). If the inflammation is gone, the pain is gone. That was my goal.. to reduce the inflammation. 7. I tried to sleep more on my back, or on my side with a pillow between my legs, I bought a cervical pillow, I tried to have a better posture etc. Also I feel like it's really important to have a good and positive attitude. I was really down and discouraged in the first 3 months and in those months I literally didn't feel any improvement.. I was in major pain the whole time. I really think that the body can't heal when you're just upset all the time.. it's like you're not allowing it to heal. I know it's hard to be positive when you're in such bad constant pain.. but try to make an effort, it's gonna be worth it. And also, I believe in God and I constantly prayed to receive healing and I declared healing over myself in Jesus' name. And I would thank for the healing that I received (even if at that time I was in pain). Believe you will receive healing. Have faith! God doesn't want you to suffer. As I was saying, there are a lot of things that I tried so I can't really point to sth and say that that's what you need to do, but I really hope this is gonna help someone. I would've loved to find some tips like these when I was struggling with so much pain. PS: It was my personal decision to not take any painkillers or other medication during these 6 months. I think I only took about 5 ibuprofens in this whole time. I can say that my healing process was 99% natural: chiropractic treatment, diet changes etc. That's what I was looking for and it definitely works! If I missed something I will definitely update this comment. Let me know if anything helped you or if u have any questions. I really hope this will help! Take care and God bless you guys.

Who else stopped by before they were 50 lol 😅😢 Hope you feel better soon! Thanks Doc for the tips!

You explain more thoroughly and carefully than the doctors I paid for.

You gave me more relevant and useful information in a 16 minute video than 8 visits to a chiropractor and 3 visits to a personal trainer totalling 575 euros combined. Thank you so much.

24 yr old athlete here, been struggling with bad lower back pain for 2.5 months now that I only just learned is a bulged disc. Have been making so many mistakes (forward folks, Grayson leg stretches, pushing through the pain, etc). Yesterday it became so painful I could barely move. I was beginning to feel so hopelessness and depressed at the prospect of not being able to return to lifting or sport. Your videos have given me hope and a game plan. Thank you!

I did a lot of research and watched hundreds of videos on this topic. I tried a lot of things and got to the same points on a hard way. You can trust to this guy, it works. If I would find his chanel earlier I would save 6 months.

Disk bulge recovery notes:- Always be in no pain. Put a towel on ur c shape of ur back. Drink a lot of water coz if u are trusty Water will be taken from ur disk and it presses. Pain free exercises of lumbar spine. Need more blood in the area of spine. Walking is very very helpful. Start from 1km up to 8km even Maxx. Modify sleeping position - Put a towel under ur knees Try to sleep in front Hamstring stretch makes it worse. Stretch the non pain leg areas.

I’ve just had a second micro-discectomy operation, due to a compressed nerve from a L5/S1 herniation, and after 3 years of pain and treatment this is the best summary of advice I’ve seen/heard.

This is tue most well put together video I've seen on disc bulge. A great refresher for what I learned during physical therapy a few years back. Thanks!

I’ve been living with disc bulge for over a year now and none of docs or physios gave that much information which now I know it’s true. If someone wonders what to do, those seem like the best advices you can get on yt! Very useful video

The towel behind the lower back was such a relief!

The best advices ever ! All the points are really helpful . Thank you

This guy explains it all so well and very thorough!

One of the best videos. I've been having problems with bulging disk for 3-4 years. Basically my disk is at extrusion stage where the whole disk was ripped. Basically this guy is giving best tips, tested many of them myself during those years. Few days ago I had 60km bike trip and it fucked up my back. Second day laying in bed, walking a bit or at least standing up every few hours. Cold showers help a shit ton as well. For first days ice helps a lot as well, it reduces inflamation. Basically my position on a bike puts too much stress on my back, tho for fact running completely removes my back pain, probably it pushes that disk back. Basically I already know how this time for me will end up, ill slay in bed for 1-2 more days. Then ill start walking as much as possible like he said then ill start running slowly increasing run duration depending on how I feel while running and the day after. Basically some motivation for whoever is reading this. You can live a fully healthy life you just need to stick to proper stretching, strengthen back muscles, loose weight if ur overweight, avoid activities that hurt or modify them. It's all about how mentally strong you are, don't give up. If you acfually stick to this plan you will be good. Even I knew that I was pushing with that bike ride but fuck that, im pushing to the limits and if thats what it takes sometimes then that's that. Now I know that I should do more running than bike riding or I should modify my sitting position on the bike or strenghten back muscles more before riding that many kilometers.

Appreciate the simple clear way you explain concepts. Refreshing. Keep going.

Great video, discusses what others don't. Good to see someone thinking outside the square to help us with this problem.

This is excellent advice and shows a lot of understanding.

Really good explainer. It all makes sense and aligns with what I’ve been experiencing. I would also add that swimming is amazing, and I’ve been able to swim without pain even when everything else hurt. Important to get advice from physio of course as each case will be different.

Very informative video,thank you!!

Thanks for the tips mate!

Thanks doc, your advices is really worth it. I've been struggling for a month and a half, but I tried some exercises, now I know it's wrong. Obviously, we need a lot of rest and smart movements that don't cause pain. In order for the inflammation around the disc to go away

Dealing with recovery and rehab on a likely minor disc bulge. As a farmer and father I need to get back in the game quickly. This is a very helpful video - thanks!

This is very helpful, most especially the hamstring advice

Great, I will follow your advice. Thank You

Wow, I can't just tell you how much these tips helped me! Just sitting properly in a curved shape back gave me relief from pains on top of all the other tips ❤️👌

Hello Will, Just discovered your channel and recently subscribed. The information is great. I do have a question for you…I have two discs that are slightly bulging mid- back ( this causes quite painful spams when I’m in certain positions) and some stenosis (this cause numbness when I walk too far or stand in one spot tool long) in my lower back. I am curious if you feel Inversion Tables can be beneficial or if they are counterproductive? Any thoughts would be greatly appreciated!

Thank you very much for the tips.

Great tips mate❤

Man there's so much conflicting information from different RU-vid Physical Therapists. Its impossible to know which advice is the most valid. Many of them recommend the hamstring stretches and other movements that exasperate the pain. Your advice does sounds logical though, especially the hydration and sleep advice. Thank you.

Recovery rode sharing: PT 2-3x per week to improve back and core strength. Walking start flat no incline and gradually farther then with incline, very gradual. Heat pads and ice as prescribed. Warm showers daily helps with muscle. Hot tub helps. The towel thing when sitting. Standing desk for work get rid of whatever chair you used when issue started. When pain goes away you need to continue it all as maintenance otherwise comes back. Good luck.

Excellent list and very helpful, blessings!

my muscle stiffness in my legs started to slowly go away when i used your sciatica exercises. thank you

I just found out that I have a disc bulge from deadlifting. I subscribed to your channel! Thank you so much for this video. I’ll try to do everything you suggested!

Thanks Doc.

Thank you for these tips. Super helpful.

This is an exceptionally concise, clear, and helpful video. Thank You. I've watched many on this topic recently and this is seriously great. I do technical writing and recorded training and so many presenters ramble and digress - this video wastes no words. .... I did play it at 1.5 speed, but that's just me :-)

Thank you so much for this video. I've been suffering terribly for over a month with sciatica - numbness, pain down the thigh and into the groin. I've watched lots of videos but this one gives me hope and explains things so they make sense, while confirming some of my impressions. I feel much better already!

This is the best video about the topic. Thank you very much!

Your video helped me get much better, thank you sharing your knowledge ❤️

It's 7 years since my first episode, I go 3 months at most between episodes, and I'm watching this because I'm currently in agony again. Lying on a hot water bottle in the small of my back works best for me. Sitting is a killer and my episode is always triggered by doing the most mundane tasks leaning forwards. I've never had sciatica but by far my worst episode in Dec 19 left me with a permanent feeling of sunburn in 2 areas on the inside of my right leg, on the calf and by the knee.

Thank you for making this video! There's tips on here that i've not seen elsewhere and i will be putting into practice. Wish i'd seen this a week ago when i first got injured.

Beautifully explained!!

Thank you very much for your advice. Keep up the great work.

I wish i had come across you 2 years ago... i have bulging disc L4/L5 S1 nerve damage i have seen just about everyone... physio giving me exercises making me much worse.... going through your videos last couple of weeks taking on the CORRECT info and doing the exercises and the relief is unbelievable... hopefully on the right journey to recovery now 🤞... more ppl need to know about you !!

Hello Will. Any video exercises with Do's and Don'ts for us with a microdiscectomy surgery? Will be very helpful for our rehabilitation 🙏🏻🙏🏻 Thank you for your videos.

great tips!

top notch compilation thanks a ton doc

I had 2 surgeries for severe sciatica in my 30s.the nerve was stuck in herniated discs. Insurance insisted I do injections and physical therapy for months. I was in unbearable pain.They had me do the exact stretches and exercises that your NOT supposed to do and made it worse to the point I needed emergency surgery and have permanent nerve damage.Now here I am in my early 50s with a bulging disc in the same spot. I was sent to a pain management Dr. Who doesn't know sh*t. He says sitting wont makes it worse and to get an injection but its a different nerve, meralgia paresthetica but he doesn't even know if Its pinched in my back or somewhere else. Iam feeling some sciatic pain as well. I watched this and another video that are helping me. Thank you for this video you are really helping people more than you know ❤

I've been housebound for over 8 months now, i've for sure made a ton of mistakes along the way that has kept agrivating and repulling, meaning everytime i think i'm ready to leave the house, its another 2 months in. I wish i would have moved through the discomfort knowing now how bad lack of activity is. My muscles have likely atrophied making rehab so much harder than it needs to be. Worst part is i'm a relatively young, highly athletic guy. This has been a nightmare.

So glad I heard you say not to stretch the HS! Way too many physios will tell folks to stretch them and the patient gets worse or takes a lot longer to get well. And great info to tell folks to do the non-painful side!

thank you very much! the tips about the hamstring is so true! i was doing stretches and yoga for 8 months and it never went away even got worse (for disc herniated S1-L5), when i stopped it got sooooo much better almost gone! i wish all HT P knew that!

I’ve been dealing with this pain for quite a while now leaning my whole upper body to my right side at times and gone to a chiropractor to get adjusted and I was told to stretch my hamstring due to how tight it was only to feel worse after doing so. I’ve taken the advice from this Dr. and have seen tremendous improvement. Literally felt hopeless and depressed that it was going to be my new norm. Slowly getting better can’t wait to feel back to 100%.

The thing with me it’s that I wanna train again in the gym , i don’t feel Any pain at the gym when I perform the exercises but when I get home at the evening my back hurts … I have a disc protrusion… I pray to god to heal and I hope everyone will too

Absolutely THE best video on this topic. After watching about 50…..this one has proven correct 100%

Glad I found this video. I'm guilty of trying to push through painful stretches and exercises, thinking helping things.

Such a informative video!! Especially the walking I’ve been walking 5/10mins every 1.5 hours and thought it wasn’t enough but this has made me feel better thanks

Bricklayer of 53 ,done lots sport in my life .cycling running race walking My discs are nearly worn down completely especially on my left . It’s very worrying for me due to my physical job . I’ve heard of this new disc seal treatment in USA I’m hoping this gets rolled out in uk . On diclofenac now every day again 😢

Great video! Simple, concise and works. So grateful

Thank you for clarifying what I must do and not do to heal my back . I understand so much more.

Thank you mate, that's the best video I've seen so far on the topic. Have a bulged disc since 10 days and it's slooowly getting better. Just the numbness in my foot is annoying as hell.

I wish there were more videos with a routine exercise. So far, I have been able to only find one instructor on RU-vid that has routines that follow these instructions above.

Helped so much!! Thank you!!!

Youre explanation is so thorough . Thank you.

Ice packs help me more than anything. I’ve had to completely surrender for the first time in my life. It’s been unreal but finally walking across the house at week 7 and got the epidural at week 6. I could not stay in the MRI machine due to past trauma claustrophobia, so I’m learning everything I can (former massage therapist as well) to make sure I heal up for my 3 year old son. This video gave me hope when everyone made me feel stupid for not rushing to beg for surgery. I watched my stepmom suffer for 10 years with unsuccessful surgeries. I immediately switched to an anti-inflammatory diet (besides a few depression cookies 😂) and I literally had to order a potty chair at age 38. I personally had no idea a disc herniation was this serious.

I am so happy I came across this video, I've been following other people's advice and been stretching the leg that hurts,and just like you said it doesn't help,it makes the situation worse.I will now focus on the left leg that doesn't hurt.Siatica is the. Worst pain ever.Thank you so much.

Great job appreciating

Thankful for the advice- find it very helpful

Muay thai athlete here. My dream was to compete in the future but my l5 s1 disc bulged and the pain was really hard when standing still for more than 10mins and always feeling something in my back. After 3 months of doing 2 - 3 exercises for back ican run, rope skip, even train muaythai again with no pain (pain only comes if i stand still or stretch too much my left leg). I hope one day i wont feel anything in my back.

So glad I found this video. Thanks for posting. My doctor had me in physical therapy for 9 weeks and I feel it made me worse. She stretched my hamstrings. Even though I told her it hurt and pinched she insisted I wouldn't benefit if I didn't push myself. She has a doctoral degree in physical therapy, but no common sense. Some of the exercises were good, but she also tried to have me do a ab roller which was outrageously painful and I ended up refusing to ever do it again. The other bad one was a machine with weights which was to build muscle on the sides, but it twisted and pinched. The good ones were done laying on a table with a Pilates ring and large exercise ball and a few other table exercises. The side steps were bad in the beginning, but got better. Hamstring stretch was bad.

Thank you very much for the information 👍🏾

Thank you so much! It’s what I need. 🙏

Being highly engaged in fitness activities, it's challenging for me to prevent aggravating my sciatica. The persistent battle with this condition over the years has made it evident that inflammation is the underlying cause. Recent MRI scans have confirmed a minor bulge, necessitating a reevaluation of my level of physical activity to improve the situation 😢.

I'm sorry Will... everything you've said is true, but it is all just working around the edges of the problem. The McKenzie method of stretches and movements are by far the most effective way to quickly resolve this bulging disk issue. I had surgery 15 years ago, which was great. But, I'm still active and manage to bulge my disk every three years or so. I discovered the McKenzie technique about 10 years ago, so I've had three disk bulging events to try/practice this. The most recent was about a year ago. This was the first time that I had the absolutely frozen body from disk pain. I sneezed while getting up from the couch (day 5 into building a bathroom in my basement). I couldn't stand. I had to roll off the couch and lay on the ground. Within 10 days I was 95% cured. I did the McKenzie technique every waking hour for 10-15 minutes. The first few days there is no improvement. By day three you'll feel the sciatic pain leaving your leg for 5 minutes during/after the McKenzie technique. This time of less pain will now get longer with each day. By day 10, you won't have the pain down the leg. Your walking gait should be back to normal (almost... 95%... this complete normal walking gait may take another week or so). The absolute best video I've found starts with "One Minute Sciatica Exercise to Cure Sciatica", by ACTIV CHIROPRACTIC. All of his movements are from the McKenzie technique and get right to the heart of the problem (these techniques squeeze the disk gunk back into place... the longer the gunk stays back in place, the more healing time there is... it allows the outer wall of the disk to repair the "soft spot")

Hello, and Happy Holidays, this is the Friday before Christmas, 2023. I am a 60 year old, fit male, have been in shape all of my life, and unfortunately, in the past 6 months, I have been dealing with severe right flank pain. Back in July of this year, it started with low back pain, which moved to my right flank, and now extends from my right flank towards my naval. I never had any of the usual symptoms when this all started, no fever, nausea or pain when using the loo, and I never had any pain in my leg. It was just this past week (after multiple CT scans and MRI's) that my Orthopedic doctor told me I have a herniated disc at the T12 - L1 position. And of course, this is an area that normally doesn't have this problem, story of my life. The advice I've seen so far has been for the Lumbar spine, so I am asking questions regarding the movements and exercises being recommended for this condition. With my problem being in the Thoracic spine, can (or should), I follow the same advice being given for a disc in the Lumbar area? Especially anything to do with a twisting motion, as I have read you should avoid twisting motion with Thoracic spine issues. You mentioned using a pillow under the knees when sleeping on your back (I am a back sleeper), but I notice more relief with my legs straight out. There is still more pressure when I have my knees bent. This is another reason I'm asking about the difference between Lumbar and Thoracic disc problems and the treatments for each.

I find this video more important than just teaching exercises to relieve pain caused by bulging discs. I used to be active in gym workouts but after having lower back pain, apparently caused by bulging discs, I am wary of which workout I can do without aggravating my pain. After watching your video, I learn how to gauge the workout. I’m also happy to know that walking is good for me. Thank you so much for making this video

brother i have been pushing through the pain and stretching hamstrings aggressively. Going to take these steps and see where it takes me. My pain seems to concentrate in my calf as opposed to my hamstring though. MRI states L5S1 so just curious on that difference

I would hug you if I wasn’t half a world away and on my back in horrible pain at the moment! 😂 Seriously though, THANK YOU, this is genuinely the most professional, understandable, and USEFUL advice I have ever received. I actually feel much more confident now on how to help myself get better, and stay better.

I've had sciatica for a month so far and I was stretching my hamstring. No wonder I wasn't getting better! Great video!

Thank you so much for this video! I wish I would've found this earlier. My pt after my disc bulge was all sorts of leg stretches and torso twists, etc and all this actually led to the sciatica that I have now. I'm going to follow these steps and hopefully they speed my healing because I'm 4 weeks into this awful pain, but trying like crazy to stay positive.

This is a great video! I’m only into one week but it’s been the worst week of my life! I literally can not sleep in any position without severe pain. It’s turning me into a very depressed person and not working or going out of the house for the eighth day now has been rough. If I have to stay out of work another three weeks…I’m going to be in real trouble! But I’ll do anything it takes to get rid of this pain! The thing that’s really scary is what do I do if I can’t sleep for weeks? I know this I really unhealthy… and I’m scared to death! I’ve never experienced anything like this…I will try all of your tips! Hanging from a bar/rolled up towel/walking as much as possible/extra hydration ect. My problem is the lack of sleep and inability to work…I’m not sure how to manage those two things. But the pain is reminding me constantly that I have to do whatever it takes to get through this! Thanks for all the great advice!

My local physio told me to stretch hamstrings. Although the overall pain got better after a few weeks, it completely stopped getting better. Been in this state for about 6 months. I've been at a few others and no great improvements. I was always told that surgery isn't needed. I'll try avoid hamstring stretches and including a better sleeping position. Thank you sir

Thank you so much I really need this video and I’ve been doing all these mistakes and wondering why not Im getting better. Thank you so much

Im over 50 and have suffered from pain since i was in my 30s. I hate it! I used to be a long distance runner. Pain has rruined my life but I walk around with a smile. Im back studying what will help me thus im here. Nothing has ever helped me. Im in an exercise group and I cant keep up. The trainers are so nice but no one understands the pain i experience almost daily :( Im hoping one day to have a majic pill, surgery or anything that will get rid of this suffering.

Should i also avoid going to the chiropractor to get adjusted ???

Thank you bless you for these wonderful tips 🙏

Thank you for all this information! You explain clearly and it all makes so much sense. I have only been dealing with an inflamed disc for about a month and I am already very discouraged. I have never had back issues before. I am in pretty good shape and active. And then all of a sudden I wake up one day in pain. It is awful, but I absolutely do not want to resort to surgery. So all these things you talked about as well as reading through the comments have given me encouragement and great ideas. I have hope! 🙂

thanks for this, very helpful. I'm 6 years into a chronic lower back, had about 25 spasms that happened when i bent forward at the waist, i've just about overcome these now (fingers crossed) but i'm still left with a back that always starts "seizing up" after 30 mins or so activity, including just walking. I'm 52, slim, healthy and fit otherwise so it is increasingly frustrating for me, particularly as I'm (was) a passionate golfer and clearly find it impossible to play for 18 holes now without my back completely seizing up (unless I take zapain)..

28 year old ultrarunner, bulged my L3, 4, and 5 according to the MRI. Had 3 months of zero progress. Pain was so annoying it took me 20 plus minutes to get out of bed. Finally felt the pain centralizing about 2 weeks ago, and it has been improving daily. I wanna get back to running already, it's driving me crazy lol

Very informative. Thank you. I am going through my third or fourth round of the seemingly same bulged disc injury, and I sort of get over it but reinjure it and it takes forever to go away. How long should we expect to stick to a careful/healing routine before we can go back to doing more? Getting back into mountain biking and white water kayaking but I feel like I'm hitting more setbacks than progress.

Thanks so much for your video dude ! Massive help!

Brilliant advice, thanks.

i am 65...i had a bulge disk between l4 and l5...i couldnt walk more than 10 paces and had to sit down immediately or i would fall because the hernia was touching the spinal cord and paralyzing my leg...all doctors i saw, wanted to practice different surgical procedures in me...i finally found a doctor that treat me with only one ozone shot (called "discólisis") directly to the disk...the hernia went from being the size of a grape to that of a raisin...now i run and go the gym 3 x week...

Thanks for this! 49 years, 2 disk herniation, sciatica. After the worst pain, I started hanging from my husband's hanging bar, a few sec throughout the day, and I felt immediate releif. Does it make sense? Counter-indications? Thanks

Thank you so much great tips❤

Omgggg this was super helpful. Thank you sooooo much

Everyone is a little different, but I bought a doorway pull-up bar, and it changed my life. Besides getting rid of almost all pain from a herniated No 1 lumbar, it removed shoulder pain that I was barely aware of, increased mobility all around

Hey doc! It's been 8 months now since I felt that excruciating pain after a yoga/hit session. I'm a yoga teacher and I was starting into contortions with no professional advice or supervision 😅Just started to take my pain seriously since february, I stopped yoga and other sports completely (as an athlete that emotionally hurts) and I focused on swimming, having an anti inflamatony diet, avoiding sitting, stretching, doing some Mackenzie exercises and God... that helped A LOT! In one month I got 90% pain free 🤍 I don't know if it was only in my situation but, would you recommend swimming as a good treatment? Thank you for all your advice 🙏🏻🤍

Thank you so much for this helpful video!

So helpful - thank you!

With my budging disc the pain wasn't on my back very much but is with the front side of my thigh with my leg...it came on me overnight. I went to bed just fine and woke up the next morning crippled with pain. I laid around for a week hoping it would get better, but finally had to go to the hospital because of the pain while trying to walk....was in the hospital for 6 days. The spine doctors did an injection at the budging disc area. I'm 4 weeks into this and the major pain in my leg is gone now, but my skin on my thigh hurts to the touch..feels like a bad sun burn..I couldn't even have a blanket at night touching my skin and the pain in my skin makes wearing pants very painful with walking as the pants rub your skin while walking...still not back to work because I can't bear the pain of my pants rubbing on my skin as I walk for 8 hours....it's slowly getting better and can tolerate a blanket on my skin at night now, but still not so much with pants on..at least not for that long. This is the worst thing I've ever experienced