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I have a large disc herniation at L4 L5. While nothing truly gives me relief, and my condition is getting worse by the day, I find the best relief is sleeping with the "disc bulge facing the sky", sleeping on my side with my left leg angled at 90 degrees and pillow both between my legs and a pillow in front of me to hold my knee. Back pain sucks, I've had this for years now, and it has just become a part of life. Hopefully the impending discectomy will fix it. If anyone is reading this with back pain I hope to God you find relief soon. It's a horrible thing to deal with.
Why Zen? ive got L4 L5 s1 bulging discs . the pain was so damn intense 2 nights ago i wanted to commit suicide. it felt like i had a bunch of knives stuck in my left buttock. im sleeping on the floor now and doing the Mckenzie stretches which is kind of like a push up without lifting the ass . I have to agree it is a life ruiner . im off work now and workcover is paying my wages for now . but trust me money doesnt mean shit when we are in pain . ive got a DDS traction inflation belt coming in the mail I hope that will correct my bulging discs too . if all else fails I will commit suicide by drinking a shitload of caffeine powder . i dont want surgery.
silverss onyoutube Hang in there. I know what you're going through and contemplated the same thing many times with my back pain. But know you can recover. be patient with yourself, listen to your body, and most of all be kind to yourself. You have to do the work, but you will get there.
I've been liing with bulging disc pain for YEARS! When I woke up, I just wanted to cry. I was sleeping in fetal position, not knowing I was making it never heal. This video has reduced my pain about 90% I made one of those bolster things by cutting a piece of foa egg crate and rolling it up and stuffing it into the leg of a pantyhose. Don't put all the way in, so you can use the ends to tie around the waist. Works great. I can't thank the maker of this video enough. I've gotten my life back!!
Like he mentioned, I found the side that works for me, but I also noticed you CAN sleep on the side that is bulging IF you put a rolled towel or something to force the bulging side to straighten or be "pushed" back in. This worked WONDERS for me and worked for people who do like side sleeping.
First of I'm going to say that he is not wrong. The information he has provided on alleviating back pain related to a disc injury is correct. But, I need to point out that the terms "bulging" and "herniated" are too often used interchangeably when they are in fact two separate cause of similar pain. The discs in you back are made of tough fibrous cartilage on the outside and a soft jelly like substance on the inside and do in fact bulge naturally as part of the aging process. There are, however, many external factors that can lead to early or severe bulging with poor posture and obesity being two of the most common causes. A herniated disc, which is what this gentleman is referring to, is when the outer layer of the disc is torn and the soft interior is forced out. Pain associated with a herniated disc is most often due to this fluid building up around and putting pressure on the spinal nerves. Both injuries cause pain by placing pressure on the nerves in the spine but in completely different ways. But not all disc injuries cause pain. Also, discs typically bulge uniformly whereas herniations can occur anywhere around the disc. Proper diet and exercise can bring most patients back to 100% of their pre-injury condition.
This video just gave me all the answers to my questions about herniated disc. I have been doing everything backwards and causing myself more pain. Thank you for this information.
good work. I have these injuries they are a life ruiner. i use a yoga mat and twice daily lay on it prone to begin stretches and postural holds to keep the discs in place. consistency is the key..
@Burnswak, It may, but it depends on the situation. A grade 1 isn't that uncommon, but the most important things to do involves keeping your psoas and rectus femoris at normal length, and building a LOT of strength in your glutes, external/internal obliques, and hamstrings to counter the extension at that vertebral level.
Just came across this video. This information is excellent especially the bit about what’s the best side to sleep on.This guy really knows his subject. Thank you !
Traction, decompression, takes pressure off nerve. I actually healed myself this way, takes a lot of time, two months, crutches to get around. Neglected stretching, came back five years later, back to traction, fives months since it came back, much better, no movement nerve pain, soreness still, not bad, ninety five percent better.J.H.
I've had a bulging disc in my L4/5 now for a complete 7 days & it feels like 7 years basically went from 30 to 80 overnight..I'm talking can't walk sit stand or bend at the waist but I remained mentally strong from the beginning and that's key number 1you have to know that you won't be defeated (with a support system) next is seeing doctors, getting a MRI for some temporary meds (Cortisone Shot to maybe but you some time of relief) invest in a comfortable mattress (Memory Foam) Switch up eating habits to a more healthier lifestyle (Fruits & Veggies, Cleansing Options) Acupuncture, Cupping, Yoga (Yoga when ur able to) And repeat hope that help Ps: Oh and Google & RU-vid are your best friends
Thanks for sharing! I am going to try the McKenzie Night Roll. Laying on my back is extremely painful. During a MRI of both of my hips last week (1 hour and 45 minutes long with maybe a 1.5 minute break between) I thought I would pass out from the pain. I had to convince myself that I could get through it for an accurate reading. When it was time to get up to leave it took me about 3 minutes of fighting through excruciating pain just to get off the table! Thought I would pass out from pain!
@noclassatall, Lying on stomach is a good test and brings relief for the posterior disc bulge in many cases. However, unless you have a massage table where your head can be straight, this isn't an option for sleeping. Hence, laying on back is the best option for most.
Hey thanks a bunch for the info dude. I slipped a disk a few days ago and have had pain in my lower back and right leg. My big toe on my right foot has been numb and tingling for a few days. Long story short laying on my back with lumbar support (keeping an arch in my lower back) has really helped. Thanks again.
@LegPains, Because there is no quick fix for a true disc bulge. With the Mckenzie method, it can take weeks, to months in some cases to centralize a badly bulging disc. The pushup movement, along with the lifestyle work, like sleeping on the correct side, ergonomics, etc. "fixes" the disc by removing the source of the stressors.
Thanx very much Sam... Many of the things that you said, I have done with my own experience... But i was wondering whether cliniclly it is recomended or not.. But now I know that what I have been doing is good. Thanx for ur kind advice.
Going to the doctor next week and I am definately going to ask about this Mckenzie night roll. I would love to get a full nights sleep. Your so on about which side to lay on and getting some relief while laying down. Thanks for sharing.
I have made a night roller for myself because I move around and I need it for sleeping on my back or on my sides. I use a roll pillow for my neck and to prevent my shoulders from too much compression.
Well i dont know if you will read this 4th months later. I had chronic pain because of a l5s1 bulge for almost 2years. The pain did go away eventually. But trust me on that, if you want your body to heal you HAVE to stop sitting 8hours a day. If you sit 8-10hours per day, no exercises, sleep positions, medication or short breaks will help your body to heal.
Sleeping face down, even with a pillow under my pelvis for support, usually can cause a flare up. For me personally, Ive found that if I lay on my back and put a pillow under my pelvis and another pillow under my legs, it takes the pressure off. I know how severe and debilitating this pain can be, so I hope this helps someone.
Sam, which position should I sleep if I DON'T know the direction of my disc bulges? I have two cervical (confirmed on an MRI 3 years ago) bulges and suspected bulges in the lumbar region. Is it best just to sleep on my back (with lumbar support) until I get a confirmation on bulge direction? Thanks for the video!
Thanks Sam, I wonder if you have, or could recommend any video or written instructions for how a person with a bulging/hernieated disc can get a general full-body workout (including cardio). It seems that everything I'm used to involves some kind of flexion and/or bouncing. Thanks
Dear Sam , I am from Bangladesh . My mother has PLID L3-L4, L4-L5, Dr. gave some medicine but its not working. she could not stand for long time and feel so much pain . please tell me how she can cure, please help her. thanks
I've done research on dislocated disc herniated disc my research has found me too lay on a flat surface therefore like the floor I put a sheet of wood on my bed for two months now I've been sleeping on it face down with a u pillow or side to side face. by far the first 4 weeks Felt great after I noticed I started having neck issues and back issues so I started sleeping on my back 3 weeks later my lower back pain came back and I've been thinking maybe I should put something underneath lower back but was not sure after watching this video I will certainly do that I do have three dislocated disc meniscus disease and chronic arthritis disease but my back the pain is just unbearable 97% of my days I am only 32 years of age and then and have this problem for about 13 years now but as of the past two years pain has been getting worse. I do have a little round long old school pillow shape I do use when I sit down feels much better what did you say this pillow you speak of is and where can I get one thank you very much
I have neck, thoracic and lumbar buldges and hernias the best for me is a recliner but in almost up right position with neck support. just getting out of it is the hard part.
@TheYaom, Robin Mckenzie has a great home care book for necks, be sure to check it out. Also, you may want to find a "Mckenzie-trained physical therapist" in your area.
really enjoy your videos lol ,ive got quite a few bad disks . i also developed sclerosis in low back to mid and in my neck AFTER my accident roughly 17 months ago ,x-ray about 6 months prior to accident shows my spine perfectly aligned ,x ray about 16 months later shows the two terrible curves to one side ,ever heard of this happening before ? at first different DR's thought it was a long time process !
@dannygee212, It depends on which way specifically the bulge is going, and where the nerve root is relative to the bulge, but generally, I ask clients to try laying with the disc bulge side UP. However, in some people, it may pinch the bulge. This is actually highly individual to the person.
@shopgirl62173, There are NO absolutes. The disc can bulge on either side of a nerve root, and this can cause differences in relief positions. At the end of the day, you must do what works. This video contains just a loose logical suggestion.
This is an older video...but this is corect. Put someone between knees . And if laying on back...put someone under knees. Stay straight while on side. Dont round your back. Sleeping on stomach is THE WORST THING EVER! I always sleep with big pillow between legs. 3 herniated disc. S1-L3. DDD Fusion would be my future. 55 yrs old. Been dealing with back pain since 22 yrs old. Im very careful these days. I also have Periformis Syndrome. Sciatica fr it. Its horrible.
I have L4 L5 herniation on the left side with no Stiatica pain and sleeping on my stomach gives me pain and I cant sleep on my right side at all. I sleep on my back and on my left side. When I have pain, lying on my left side brings me relief.
@kungfuspic, There is a lot to this one, since the neck has so much more movement than the lumbar spine. I suggest Mckenzie's book "Fix Your Own Neck".
What about sleeping on the floor to maintain a neutral spine while having a pillow under the knees (while sleeping on the back), or a pillow between the knees (while sleeping on the side)?
what about a right lateral disc extrusion at l5/s1 with superimposed congenital spianal stenosis? i havent figured out a way to sleep yet let alone find a way to put socks on.
I am 65 and my physical therapist says I have a posterior disc bulge at L4, L5. The PT said I had a pronounced anterior tilt so we're working on that. I have tingling in my left calf and left foot. Diagnosed with grade 1 spondy in 2000. Osteoporosis in left hip. How can I be sure it is posterior and not anterior? PT told me it's posterior. Not much improvement in tingling after 2 1/2 months of PT. Doctor and PT said could take 6-8 months for nerve to settle down. Any thoughts. Thanks
You say that leaning forward with disc bulge id painful but thats exactly what I wanted to do. I needed to tuck my tail end round or curl up into a tight ball (tuck)
I have ruptured discs between l3-l4 and l4-l5 and if I ever roll on to my back in bed I can get stuck there like a turtle and it then takes me ages to get up. Any suggestions on that please.
When you have disc problems do not get up sitting up front. Turn to you side, move your legs from the bed and "sit up" from this position not turning to your back.
Thank you...Sam... This is a Great video . I went through a Fenestration Microdicectomy surgery . ( L 5 right leg pain) After the sergury i didnt had any trouble my pain was gone. then I had rest for 2 weeks & then i had a large belt which i use to ware around my back. thing went ok.. then after 2 weeks i got little pinching feeling again on my foot..(like the time before the surgery ) ............ what should i do?
in my case, in the CT, it shows my bulge/herniated disc is bulging to the RIGHT - but I feel pain from the back all the way to my foot down the LEFT side. in this case, if I still want to sleep on my side, on which side should I lie on?
Hi Sam. Why is everyone says that sleeping on your stomach puts the spine of its natural state and is not advisable? i have disc herniation and cant sleep on my back unles levitate the injury spot.
There are lots of videos about not bending forward during the day. I was afraid that he would say that sleeping curled up on my side is the WRONG position and makes my bulging disc worse. Because of his recommendation to sleep on my stomach, I looked up a special face pillow to order...
Hi Sam and Thank you for your imformative videos. Just a question though......How many pillows is recommended if you have a disc buldge. I sleep with two. Is this causing my back pain to be worse or is it more of a neck issue. Thanks again.
I haven't found any position to be comfortable I have a buldge at the L3-L4 area...also have a lot of other issues from disc degeneration at the thoracic level...caused by a syrinx that extends from the cervical spine down through the thoracic spine...I also have an arachnoid or Tarlov cyst at the at the S1-S2 level...and have a low lying tethering ending at the L5-S1 area....this is all caused from spina bifida myleomeningocele...and have gotten very little help at all...could you give me some insight as to go about get some help from the state????
After the operation of my mom she was having problem with her left leg and couldnt walk well. Ive just got the MRI report. It says 1) Loss of Lumbar lordosis. 2) L5-S1: Early disc desiccation. Evidence central and both paracentral disc bulge indenting ventral thecal sac and abutting S1 nerve roots on both sides. Whats the problem?
What if you have a left herniation/ rupture in the upper back, like he shoulder blade area? I have had a neck surgery already and my neck is solid. I fell a few years after my surgery and created two more left side herniations. The last three weeks I have been in excruciating pain! I have to go back to doctor. In the mean time I struggle to sleep. What is the best option for me?
Hey Sam, I watched this video as soon as my MRI scan showed a disc bulge on the left side. I did watch a couple of other videos as well and my confusion is that the other video says we should not put pressure on the bulged side instead we should reduce the pressure, prividing more gap for the disc to retract. But here in your video, you are saying that we should should give a pinching effect on the bulged side to push it back to the center. I am not sure which one do I follow. I hear there is extension excercise and fusion exercise which are totally opposites yet are the exercises to heal disc bulges..
I haven't tried these. His theory is sound with fluid and physics that if you bend with the bulge it will start pinching it back in and going opposite the bulge to create space will just allow more fluid to come out.
ty sam this video really helpful ,but i m just wondering where can i buy this blue roll for sleeping? may i know whats the name of it? please thank you so much
@HolisticSam I have a grade 1 spondylolisthesis at my L5. Will traction and lying flat on my bed with my thighs slightly elevated when I sleep help? Because I know a person who had a grade 3 spondy for over 40 years and he treated it just by traction (with improvised weights approx. 5ks) while lying in bed or standing against a wall flat. I swear to God, he's vertebra got back in place.
I have a herniated disc on L1 S5 for 9 mos. now, and i can't sleep on my back because it causes pain and numbness on my left leg. Even iF i put support on my back i couldnt take the pain. I am a side sleeper.
HI Sam. A lot of good information there. Now let's say that if the bulge is anterior would I be correct in thinking that if the bulge is anterior I would want to do the opposite? I would want to flex forward pushing it to the posterior. The side bending would remain the same. Also, would laying on my back with my back flat and my feet pulled up, giving me relief, indicate an anterior bulge? Thanks
I have found numerous tips from your videos thank you, but i am still confronted with pain and confusion not exactly knowing if i have a posterior or anterior bulge. I am 22 been dealing with this for months now after finishing my collegiate football career not being able to do physical activities that I love. My MRI impression: Disc bulge and left disc central disc herniation at L5-S1 with moderate compression of the descending left S1 nerve root. There is also moderate left greater than right neural foraminal stenosis...Disc bulge at L4-L5 with moderate bilateral recessed stenosis.---More information is available-- If anyone has ideas or can help it would be appreciated! Thanks again!
Thanks for your comment. Knowing whats happening on a visual diagnostic test is useful, but you should also know whats going on functionally. This means movement, strength, flexibility, postural endurance, and all the other aspects of stability. A good qualified PT, chiropractor, or CHEK practitioner may be helpful in this regard. Send me an email about location and I may know someone near you.
hello Ryan, i think i can offer good advice, stretching spine gives it space to heal, i did this by raising foot of bed about two feet, a car inner tube works well to hold feet, fold it in two, with some air in inner tube,tie tube in middle,attached to foot of raised bed, stick feet through innertube! your body provides the weight to decompress spine, takes time, six weeks,crutches to get around
Hello Sam , I would like to ask a question I've been afraid to for a long time but suppose it's time now . I have several disc herniations located in all three areas of my spine . They have all shown to be stable since 2005 but yet I'm disabled with severe pain & unable to walk or stand more than aprox 300 foot in distance . Anyway my question is I still have an old 80s style water bed I love , is it as bad for my back as non professionals tell me ? Thanks for your time .
Thank a lot because i till now not get any idea how to sleep with slip disc because i have this pain from 4 years and whenever i sleep wrong it comes up so thanks a lot and please also tell how to make this mackenz towel
Hi! I have an L5-S1 right side herniated disc, found on the MRI to be 13mm out, exactly like your example going down the leg, I had a 'drop foot' ; but now just the bottom of my foot is numb. I am already on my 3rd cortisone shot, and have been through PT; its been since october 2012 since my injury, I found this and the athletic tape to be an interesting approach. do you suggest any other tips, specific to my injury? great videos btw!
Hey Sam, just wondering how long it takes a bulging disc to heal...its posterior lateral, compressing nerves...and causing me a lot of discomfort. I am using Mackensie's Method, sleeping with lumbar support, trying to do low impact activities, and in a sense doing everything I can. It has been almost 4 months and seen only smaallll amounts of improvement...do i need an ESI to help things along? Im tired of taking pain meds...! What do you think?
