3 Herniated Disc Exercises

Learn 3 Herniated disc exercises that are safe for your back with Dr. Oliver and Leon. Get a PDF of core exercises here: bit.ly/2OsIWCM
Check out our article on this topic: backintelligen...
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Nothing posted on this channel is medical advice or a substitute for advice from your physician or healthcare provider. Always contact your physician or other healthcare provider with any questions about a medical condition or your personal health. You may read the full disclaimer here: backintelligen...

[@nasirsahak]

Tried this for last two days ..it made a huge difference . I been in pain since last 3 months due to disk herniation and am due for epidural injection tomorrow but since yesterday the pain has reduced almost 50% .. A must try for herniated disk.. Thanks Doc

[@BackIntelligence]

Great to hear!

[@daskapital3532]

Perfect detailing. I was doing those exercises and they hurt me. I was doing it wrong under supervision of licensed PT in office. Devil in details. Appreciate this doctor!!!!

[@suzyinstitches273]

Thanks for the help getting to the floor without flexion

[@ThuLe-eh1xe]

I like dr Oliver. He is kind, calm, sincere. My heart feel comfortable, warm, happy with him, knowing that there are good, kind doctors out there in the world.

[@HananGrow]

I am a physiotherapy student and I love the detailed instructions! Thank you

[@chakradharraopulijala8900]

Thank you doctor , you have clearly explained the exercises,

[@outlawollie6270]

Please follow this gentleman his advice has helped me very much

[@sarahitangelita]

Man. I hadn’t felt this in almost two years 🙄. Gotta say your voice is so calming and reassuring. Thanks for this video.

[@BackIntelligence]

You’re welcome 😊

[@eusebiasantiago2715]

Found this video just in time I have been having spasms in my back and the mini push ups laying flat felt great I will keep these up

[@WWEWomen-g2d]

What's the progress? Did your pain lessen?

[@frankdeblieck7478]

Great explanation and awesome video !! Thanks, Frank Belgium👍👍👍

[@BackIntelligence]

You are welcome!

[@crystala917]

Thanks sooo much Dr. Oliver!!! I'm going to try these exercises. Hope they help alleviate some of my lower back pain. Take care, & GOD BLESS!!! 😀

[@TeresaCookSweetleaf45]

OMgoodness! It all caused severe pain for me. Especially my left leg and buttocks radiating around the hip. I sure tried though. Thank you for the video.

[@Anthony-gq7dk]

Great video, so well demonstrated and so easy to follow with excellent advice and guidance .

[@mickwalker]

After just 2 days of doing these exercises, I have gone from being in absolute agony to being almost back to normal. Thank you very much, great advice and step by step instructions.

[@tinaquinn9689]

I'm in so much agony I tryed this and it took roars out of me I had told stop all I can do is leg exercises on a chair I haven't slept in my bed for 4 weeks it's impossible I just sit on a chair and walk around slowly

[@AnTovaIsBasic]

@@tinaquinn9689 dude same worst part im only 14 and bout to get surgery never knew i would feel this kinda pain in my life i just wish to go back to normal

[@SawanKumar-ow8dh]

@@AnTovaIsBasic How are you now?

[@AnTovaIsBasic]

Unfortunately i had to get surgery but in a way im not sad about im happy i got i can finally walk for lonng period s of times and dont feel pain as much but im still recovering since i got surgery but am happy with the results

[@Moon222]

@@AnTovaIsBasic good luck. im considering my options too :(

[@rdxeditos9741]

Thank you so much sir, the information giving us about herniated disk is very very helpful & also exercise ❤🙂

[@grez6330]

Excellent video guys. Very simple and clear.....Thank you.

[@sharojlamichhane3610]

I have been suffering from Lower back pain for 6 months. My MRI report tells that 1. There is loss of lumbar lordosis. There are partial disc desiccation changes at multiple vertebral levels. 2. L4-L5 Level- There is global disc bulge seen with central disc extrusion; there is mild narrowing of central spinal canal and the bilateral subarticular zone with contact of bilaeral L5 traversing nerve root, there is moderate narrowing of the left foramen with contact of the left L4 exiting nerve root. 3. There is ligamentum flavum hypertrophy at multiple vertebral levels. Disc bulge C6-C7 level. What can be done to be free form this . I would remain thankful for your advice.

[@timothyseavey3243]

good solid useful advice: very rare!! I have found this very helpful.

[@BackIntelligence]

Glad it was helpful!

[@cefinau]

And then good luck getting up off the floor! (That is to say, make sure to have a chair to help push yourself back up- split squat is always harder rising back up)

[@amitterang6263]

Thank you so much Doc.

[@zohreh88]

Thank you very much

[@positiveonpurposevedaholme6288]

Oh my Goodness immediate relief.

[@ulyanakardash-sf4hx]

Thank you so much 💓

[@BackIntelligence]

You're welcome 😊

[@AdityasTV]

Thank you for the very informative video, Dr. Oliver. Could you also demonstrate how to get up from the ground as painlessly after the first two exercise routines. I was looking for that tip at 7:40 but the video cuts to the next exercise. If one is not inclined to do these on the ground, can they use a flat bed?

[@sarahitangelita]

I usually do it next to my bed so I can get up with the assistance of the bed. The key is to not bed your back. Keep it straight as your getting up. Get on your hands and knees first then use the support of something that’s not gonna give in if you put all your weight on it

[@derrickdonsumingwa6017]

I always have shooting pain going down to my legs everyday particularly in the morning and in the afternoon. I just found today that I had Herniated nucleus pulposus. Any other exercises that I need to do to stop the pain? I had this pain for a month already. Thank you.

[@BackIntelligence]

These may help - backintelligence.com/herniated-disc-exercises/

[@logicalindian_777]

I am a little confused, my herniated disc(l4 l5) is pressing on the nerve (7mm dia left, ideally should be 14)causing severe pain in the legs, and glutes. The physio therapist is suggesting me to sleep on my stomach with a pillow underneath, where as most exercises suggest to strech it forward. Please suggest what should I do, I'm in excruciating pain.

[@Franciscolney]

I will practise it as it demonstration..interesting video

[@MrMoosey1987]

Thanks for this video, wish I’d seen this much sooner so I could practice the squeeze exercise. I’ve been doing the cobra exercises and another that decompresses the spine apparently and they’ve started to help. Is there any info and advice on lumbar support products for bulging discs? I think I need to a couple things that can give me support for sitting down for long periods of time, and also maybe a brace of sort to help with more labour based activity. When I search online, I just get bombarded by Amazon on loads of different products that I don’t know if they’re right or not.

[@LoriHanson-zy8ro]

Thank you very much for your videos. My MRI shows herniation of lumbar disks on the right side, but my pain is on the left-painful glute, and leg-pain going down leg with numbness and tingling. Have you seen this before? Thank you!

[@unclejake154]

excellent. thank you.

[@steveg3051]

I did alittle combo.lying on my side l put the roller between my thighs to get a really good squeeze.then went to town with the cat and cow.several days of pain gone in 5 mins.

[@oktayyilmazunlu]

I had an operation 2 years ago. My last MR says I still have two herniated discs and I have a serious pain and very low life quality. So what I need to know is that after doing these exercises for some time, can they sove the herniated disc problem totaly? If its so, how long does it take?

[@kyf_]

Everybody has a of disc herniation to some extent. Some have more severe cases with worse symptoms, others not so much. So technically you cant really cure a disc herniation, but you can cure the symptoms dicreasing the pressure on the nerves. These exercises help you to do that. How long it will take depends on many factors, the severity, your dedication to the excercises and in general the treatment program and many others, It's not the same for everybody. I suggest you to try to find a physio that can help you with that, it's not only these exercises, there's a lot more that can be done.

[@stacysclips7974]

How to get onto back and how do you get back to tummy from back? Rolling over is so painful I don’t know what I’m doing wrong. 😅

[@cefinau]

I hear you... everything is just very slow in changing position!

[@antonherres7112]

Wonder what it means when the first two are the movements that hurt. The arching the back hurts, laying on stomach hurts, bending forward feels good. ( Note 13 years with herniated disc)

[@nomvulabete637]

I heard a cracking sound on my back today when l was sneezing and now have severe back pain, l hope it works , could not proveed to go to work.l cant move becuase of pain

[@1967onebob]

Great video

[@waynecarter8692]

It worked 🙌❤️

[@JoseSalazar-ju4sz]

Thanks for the awesome videos I didn’t get better until I saw your channel. Subscribed

[@danieldamri3821]

I hope I got better to

[@lucasevergarden6601]

@@danieldamri3821 did you get better?

[@lisawetton5539]

I have a severely herniated disc at L1-L2 on the left side. I’ve recently experienced worsening symptoms with numbness of anterior and lateral side of left leg and burning pain. The pain seems to be controlled with NSAIDS, but I am having stomach issues with these meds. The numbness hasn’t resolved for 6 weeks. Are there any exercises that can be beneficial for L1-L2. From what I read, this is a rare area for disc herniation. I don’t want surgery, but I am afraid that if I don’t have this fixed, the damage will become permanent.

[@anshuyadav3050]

It's really very good....just like a painkiller

[@zakichishti5805]

hello doc...i had two disc bulges in march and i have been on a rehab for 60 days i have been doing core exercises too. when can i get back to gym with light weight?

[@toorajta]

Good ❤

[@unmaskyourmagic6167]

Cool I'm trying them right now. The exercise on the stomach really is uncomfortable for my back. It's like my spine is tightly wound elastic that wants to snap there. I stopped.

[@kyf_]

As you should. I got a video talking about disc heriations. Check it out if you want to.

[@tinaquinn9689]

Same here that exercise was agonizing

[@phampham2004]

If you feel your back pain, its ok, but if your legs pain, just stop it

[@namankhattri2538]

What if the pain is through left side of neck and arm

[@torpa98]

What should you do if these exercises do increase the pain?

[@pcstgrsqrl5581]

Stop.

[@michaelyamout9333]

it is great excercise

[@jennyelenihealth]

That was excellent. thank you.

[@BackIntelligence]

You're very welcome!

[@lizgil7323]

I recently got an MRI with impressions: 2mm posterior broad based disk protusion with left posterolateral annular feassure. Very single time I swing my left leg my right one gets a shocking numb sensation. Also when I stretch back my legs feels the same numbing sensation down to my calf and foot. I’m really stressing about it. I also have sciatica pain. What exactly is happening and can it be reversed? Pls help

[@yeshichoden5955]

I have spine problem.i did MRI n I got back pain.now I am paining my leg sir.. what's the best solution sir

[@rdxeditos9741]

Hello yeshi I'm also suffering this problem from 5 month's before, but now I'm pain free because i following the exercise daily 2 time which is show in this video, "I SUGGEST YOU TO FOLLOW THIS EXERCISE DAILY 2 TIMES" you should feel also pain free earlier.......!

[@QUABLEDISTOCFICKLEPO]

I'd like to know what the foam roller exercise is supposed to accomplish.

[@matthewandjoannepilley6110]

Hi. I can't do this, as I have shoulder bursitis and bad knees. Is there an alternative that I could do? -Jo

[@MrDandelio]

I got a herniated disc in lower back but the pain is also in my upper back , behind the heart and in the shoulder blades , is that normal?

[@shiningdiva_2]

I got L5-S1 i got degenerated disc i am wondering if this exercises is good for me? I am dying in pain sometimes 😢

[@muhammadsaifullah5942]

Good

[@ambikasoni1368]

Great video 👍 Can a person with L4-L5 disc protrusion also do these exercises?

[@milimann2739]

8months later, how are you doing Ambika?

[@lemon_crochet]

Any advice for how to do cat/cow with knees that hurt? My knees can't tolerate that kneeling position

[@stanfordpaes7290]

sir after getting out the pain how to strengthen the lower back muscle

[@BackIntelligence]

backintelligence.com/exercises-to-strengthen-lower-back/

[@يوسفمحمد-غ4م4ث]

I am 20 years old. I am now at the beginning of a herniated disc, what do you advise me to do and will my spine return to normal, as it was.

[@preetikaliraman9901]

me too

[@superzaara2421]

me too

[@usamabhatti7525]

what's the update bro? you any better?

[@jzone0801]

same problem it hurts so much. have you recovered, what did you do?

[@AlyMariexoxo]

Will inversion chair help? Or is this bad to use?

[@BackIntelligence]

Currently don't have experience with them so can't comment.

[@janetrowe186]

My problem is from low back to sacrum..nerves get numb

[@stephaniegutierrez6222]

Hello Dr. I have been going to physical therapy now for almost 2 months for what they thought was costochondritis although the pain originated in my cervical spine and it took me a very long time to get an MRI from my doctor. Cut to this week the MRI shows bulged disc‘s in my cervical spine C6 and C7. I am now curious as to whether or not my physical therapy routines will change and geared more towards helping my cervical spine. My question to you is what type of exercises should I be expecting from physical therapy? As of now they are only focusing on my middle back and if that’s all they continue to do I wonder if I should change to another physical therapy team all together.

[@brutallyhonestguy5985]

How are you now ?

[@elizmalouw6548]

Is it ok to do these exercises everyday?

[@BackIntelligence]

Yes, as long as they feel good.

[@michaelkukura6208]

I sit on my home office chair most of the day. Would sitting on an exercise ball be better? thanks

[@johnwitman8171]

I bought a standing desk

[@duracurvature]

Michael have you thought of doing a standing desk. My back is horrible and sitting, my worst enemy. Standing desk has really helped.

[@parthopratik7687]

I have herniated disc in my middle back. Are the exercises same for mid back?

[@BackIntelligence]

Yes it would be same exercises.

[@vondiasufracara3524]

I need someone to answer me the proble is that after doing this exercises i feel an electricity when I lay down is that normal?? should i continue ?? I don't want to lose flexibility of bending over cause of fear

[@getsomebusiness7423]

Did the ball squeeze herd an awesome pop down there

[@jesusmora4752]

i tried the ball squeeze and my lower back popped. the next day it felt way better, i’ve noticed when ever i recreate this “pop” the next day im always better any idea what it is & why it happens?

[@ahmadrostami6219]

I,m 16 I have hunrated disc will i be ok when I doing this exercises?

[@blessramirez4431]

How long should I wait after the herniated disk happened till I can start these exercises?

[@BackIntelligence]

You can try these right away, as long as they are not causing pain and they feel good.

[@yagamilight64]

@@BackIntelligence Is back raise exercice (in motion) good for a herniated disc?

[@ThonColinFilms]

Is it a good idea to do these if you also have stenosis?

[@BackIntelligence]

backintelligence.com/lumbar-spinal-stenosis-treatment/

[@AlyMariexoxo]

Hello with this help is bulging disc in L6?

[@BackIntelligence]

This could. You'll have to try the exercises to see if they actually help.

[@AlyMariexoxo]

I meant L2

[@rozlinjan]

These positions are done in salah ( muslim prayer)

[@solosam5197]

I love your vids

[@zaheerabbas3728]

😊😊thanks

[@anuranjkp9377]

i'm only 16 years old boy and i'm also an ethical Hacker.......i'm having backpain in this age about 1month.......i want to sit longer that is why i'm having this.......i tryed exercises, gone to hospital still back pain not reliefed......i think my pain is coming from my musicles........can you please help me??

[@asdfghjkl9254]

I have herniated disc for 6 years. There will be a chance that will be back to normal my disc without surgery?

[@qsks8366]

Depends how bad it is and the severity of your symptoms.

[@yeshichoden5955]

Hy sir

[@dianaliddelow7687]

I have small tears in both shoulders. I can't do the first two exercises and I can't get onto the floor and back up. Any ideas on what exercises I COULD DO?

[@BARCH-wp5vl]

First of all I am not an expert ,I don't about the intensity and any thing about your shoulder . Strengthen your shoulder first and do this later .I have similar situation but not any tear my shoulder muscles become stuff and caused pain I stretched as somebody told me and made it strong

[@yahwehyahweh4442]

This is very good and Was able to use a 4 pack of toilet paper

[@jumboboy9781]

Hi Doc, I'm gonna ask if cycling worsens herniated disc ? Mine is not improved one and only on the right side.

[@BackIntelligence]

Cycling is usually not recommended as it puts you in flexed position and can aggravate herniated discs.

[@kc0isw]

None will work for me i weigh to much

[@aimkbe1]

Q 😊

[@mrdman094081]

👍👏

[@chrisharris7615]

You lost me when you compared a disc to a jelly donut…

[@chez8219]

Dr Oliver is kinda hot!

[@fukkmei6446]

I had lumbar disk herniation for 1yr. Now I am good when I stay at home but my legs and lumbar aches when I walked too far of stand for too long

[@Wolf-rg7ih]

Hi Dr. unfortunately today I find out. I have a herniated disc otter the MRI I really worried about. Feels I’m done with my I’m 43y. Is this something that I can’t not be treated or used of wheelchair? 🥲

[@urhunted]

I love how you also explain how to get in position. Good information.

[@BackIntelligence]

Glad you enjoyed!

[@nofx1990ue]

Wow, I watched about 10 videos about exercises for herinated discs and not a single one mentioned you shouldn’t do them if they cause more pain. I thought it’s normal that they cause more pain for a short time after the exercises. Maybe now I can finally get better

[@default2591]

The result is almost instant, the pain came back some hours later but it almost resolved the next day.

[@georgegorgidze2132]

how many times a day should i make this exercise? usually i have worse pain in the morning after wake up, so its kin of hard that time

[@worldcatloversheavenwatcht2927]

I showed this to my friend and my friend said thank you

[@coreyfearing7854]

Gonna start doing these. Had a protrusion in 2012 went away but came back after alot of sitting down at work alot of low back and left hip pain now. gonna try these out. Physical Therapist also recommended not to do any squats or deadlifts for now.

[@jesusmora4752]

i tried the ball squeeze and my lower back popped. the next day it felt way better, i’ve noticed when ever i recreate this “pop” the next day im always better any idea what it is & why it happens?

[@bornagainchristian2501]

I have L4 L5 L5 S1 and L3 L4 herniated discs. Can I do this as my routine exercise daily?

[@jaysonterry4746]

I don’t have pain in my bulging disc but this nerve pain going down to my right foot and a big toe is crazy.

[@Jean-ni6of]

I can get down but cannot get back up. once I am on my back I can actually go no further.. I am stuck.

[@mitchmover3284]

OMG! This actually worked!! I was very skeptical, of course, but after doing them, I couldn't believe the difference it made. I went from barely being able to walk to almost feeling no pain at all! Can't thank you enough!

[@BackIntelligence]

Great to hear!

[@mitchmover3284]

@@BackIntelligence ​I probably should've waited before I posted this, because the pain came back. I'm still waiting for an MRI, but in the meantime, I've been on painkillers and muscle relaxers.

[@the1xolo]

@@mitchmover3284herniated disks take 3 months to heal that means you’ll do this exercise so 91 times of this and you’ll feel ok

[@ronaldinhogaucho5460]

​@@mitchmover3284how are u now

[@dharma3404]

​@@mitchmover3284😂,What did the report reveal,how are you now?

[@softKactuz]

Watching this not to call off sick after tomorrow😒

[@sparrowarchive]

I can't get free pdf 😢 It just says "Please wait..." and I'm waiting for minutes. No new emails. This pdf would really help me

[@BackIntelligence]

Please send us an email at [e-mail] and we'll make sure you get a copy of the PDF

[@ShurlSoSlinky]

Are all of these safe for pregnancy?