Bulged Disc Exercise Routine At Home (FOLLOW ALONG!)

[@toneandtighten]

Did you try this routine? COMMENT your experience below and be sure to watch this video next for 5 THINGS TO AVOID WITH A BULGING LUMBAR DISC: kzbin.info/www/bejne/fp-TZYmkmrxgidE Hope these help you to feel better! 🙏🏼

[@MrCharizardlover]

Love your pt videos thank you

[@esraruzgar9681]

Thank you so mıch, Before doing movements Can I ride elliptical bike at home for about 30 minutes? I had an bulging operation 10 months ago.

[@kmarklin9499]

Do you have an exercise routine for bulging discs in neck?

[@teedubyabee23]

I've never written a testimonial on one of these kinds of videos before but yesterday I was in agony with my lower back - I was actually collapsing to the floor with shots of pain and it felt like a huge weight from above was folding me in two! I came across this exercise sequence when desperately searching for help and followed it to the word and while initially (naturally) uncomfortable, I am now, a day later, back to near 100% mobility. The advice was clear, simple and most importantly hugely effective. I can't thank you enough Jared and am so happy to have this in my toolbox for the future.

[@toneandtighten]

I appreciate your comment so much!

[@TuiRavula]

Thank you Jared I following your video it really helps me alot

[@imehmbang1903]

I got here from watching your ‘ 5 things making your bulged disc worse’ video,…… Thanks so much for helping me understand what I was doing wrong, I know I’m on the right track now cause there is a positive difference following your routine 🙏🏽🙏🏽

[@toneandtighten]

You're very welcome, @imehmbang1903! So glad I could help!

[@akuliganguli9859]

So grateful. I've been dealing with bulging disc for years. I always went to my osteopath who would fix it. But it always came back. This time my osteopath was out of town and I couldn't move. It was really bad. I had to research it myself. FAST!I tried so many tutorials. None of them checked all the boxes for me. Yours did. Totally. From learning what I was doing wrong, to fixing it to strengthening and maintaining and even core exercises!!. You've helped to create a new start for me. The road is paved. And you paved it so well and clearly. i just have to follow it now. I will. I am. So very very grateful. 🙏🌸🌸🌸🙏

[@FitOneswithVarun]

0:00 - Introduction to exercises for bulging discs 0:22 - Importance of managing pressure between vertebrae 1:18 - First exercise: Decompression using a bed or table 2:46 - Second exercise: Lateral shift correction for disc alignment 4:05 - Third exercise: Lumbar rotation stretch on the table 5:17 - Fourth exercise: Prone extension for spinal extension 6:43 - Fifth exercise: Bird dogs for core strengthening 7:46 - Final exercise: Bridges to strengthen extensor muscles 8:55 - Summary and final thoughts on proper exercises and avoiding harmful movements

[@toneandtighten]

Thanks so much for providing this! I appreciate you helping others who watch!

[@JenniferLooper]

These are some great tips! And in the comment section. My husband injured his lower back at work when he was 15 (now 45). Bulge discs, herniated discs, slipped discs. There’s no cushion left. Every dr he has seen has told him he’s too young for the surgery he needs. He hates medicine, so he just “deals” with the pain.🙁

[@siobhanmurphy1769]

I can relate

[@KarenBasset]

I just did the whole routine. I have less pain now! Wow! I used my big exercise ball instead of leaning over a table or my bed for the traction one. Thank you! I just got my MRI results from a couple of days ago. Been dealing with low back pain since the early 90s after a slip and fall at work. 1. Multilevel lumbar spondylosis and resultant spinal and neural foraminal narrowing as detailed above. 2. Annular fissure at the L4-L5 level. 3. Mild Modic type II endplate marrow changes at L5-S1.

[@toneandtighten]

Thank you for sharing!

[@adrianaracelisministries7600]

Your videos are a huge blessing. Thank you for the excellent job you do!

[@toneandtighten]

Thank you so much, @adrianaracelisministries7600! That means a lot to me. I hope these things help you, and thanks for commenting!

[@bint-e-hawahashmi9245]

I feel sudden back pain today and i follow all these exercise then i feel like magical relief Alhamàdulillah ❤

[@revddtunivesralbroadcaststash]

i cured my budging disc, taking away my lower back pain, using an ab roller.. true story still use it 100 rolls, every other day! may back feels AWESOME AND STRONG AGAIN ...i am 61

[@toneandtighten]

This is fantastic! Core strength plays such a vital role in supporting your lower back and discs... I'm thrilled this worked so well for you!

[@JenniferLooper]

Thanks for this tip!

[@augus7587]

Can you please explain more about it

[@bdmenne]

Ab roller? Could you post a link to show what helped you? I’m in disc bulge agony.

[@shereenlibra]

Whatttttt 🎉🎉 I MUST try! Thank you for sharing!

[@kosmic000]

best channel out there for physical therapy thanxxx greetings from egypt

[@toneandtighten]

Oh, I appreciate that so much! Thank you!

[@bladblommablad]

Thank you for a great video. I am doing the exercises and my back is so relaxed. You are the best ! Kind regards from Scandinavia. 🙏

[@toneandtighten]

You're so welcome!

[@rickrevolta]

I was just trying the first exercise and it let me hipnotized while pain went away. many thanks for your video

[@toneandtighten]

You're so welcome!

[@ceciliarodriguez3136]

Thank You for all this info God bless you for sharing. This is extremely helpful 🙏

[@toneandtighten]

You are so welcome!

[@Hasan-sn4hg]

please sr make a video on the topic of numbness and tingling in leg and foot along with back pain ...

[@tusharshetty6243]

It’s called sciatica. He has made a video on it

[@michelefinizio6520]

😊 thank you very much I have four bulging discs and two are herniated l4 l5 this happened in September I was in physical therapy for 3 months and it took me out of pain just 2 weeks later I want to try a new chiropractor which I regret and He adjusted me and used too much force for my 90 lb body I told him I had lower herniated discs to be careful and do light mobilization anyway I've been experiencing burning back pain since January I took a new MRI but no new injury occurred thank God so I've been back in physical therapy for 7 weeks now I only see a slight Improvement it's still burning but at least I'm not on gabapentin or ibuprofen like before so this issues been going on for almost 4 months my old injury took 3 months to heal this is taking longer I'm not sure why I will try these exercises in addition to my physical therapy thank you

[@toneandtighten]

Oh I'm sorry to hear of your pains and this experience! I hope physical therapy and exercises like these continue to help you see great improvement. Thanks for commenting; all my best!

[@subeterranean2000]

Thanks for your videos. They're very helpful. I've learned a lot, including that I've been doing the wrong exercises and stretches.😬 In addition to your recommended at-home traction methods, what do you think about inversion tables?

[@td1938]

Thank you. This really helped me out, much appreciated.

[@CovenantAD33]

You are so good at clearly explaining and demonstrating things! And without a lot of fluff talk haha.

[@toneandtighten]

Glad you liked it!

[@peteralston1427]

Thanks for the great video!My sciatica feels much better after just 1 round. How many times a day can we safely go through this routine?

[@1023cincy]

Bird dog seems to be helping differently than others. Doing standing up because at work at the moment. Thank you.

[@annannmare157]

Can u suggest safe stretches for Lower back pain & sporadic bursitis caused by: L1-2, L3-4 & L5-S1 level small disc bulge. L3-4, L4-5 Mild- moderate bilateral ligamentous facet hypertrophy. L4-5 level grade 1 spondy. L4- L5 & L5-S1 mild - moderate bilateral neural formal Stenosis. TY!!

[@lauriemoan7480]

I really like your videos, you really explain everything so well. I have a bulging disc at L2 and 3 and I am experiencing low back pain and pain in the outside of right thigh. I babysit my 7 month old grandson 3 days a week. What is the best way to pick him up? This is what makes my back hurt worse, he's a heavy little guy...lol! Could you please give me some advice on the best way to pick him up? Thank you!

[@barbarahail6121]

I don't know if this is from the back but i get shaky if i stand in one spot to long. I hope these will strengthen my back to where i don't shake anymore. Thank you for these exercises. I'll get right to it.

[@toneandtighten]

I hope they help, too! I've got another great video you might be interested in - if you search "Tone and Tighten Core Exercises Bulged Disc" it will give you some great strengthening ideas! Hope you feel better!

[@kareldejong003]

You deserve an Oscar for this video

[@miterancabiru7199]

I will start doing them,just joining today from Cameroon

[@kmarklin9499]

Hi! Do you have exercise routine for bulging neck discs?

[@Joseph1NJ]

We ♥ the follow along with timer videos.

[@juliezimmerman273]

I have sciatica on my R side from a bulging disc, these exercises work great. Trying to figure out why my legs don’t go very far to my R when doing supine, knees bent, lowering to each side for rotation. They relax easily to L side but barely to the R???

[@chriskakakis1796]

Very helpful!!!!!! I just wish that I found you 3 weeks ago!!!!!

[@toneandtighten]

Glad it was helpful!

[@alloverdaplace2043]

Question with the bird dogs I have seen other experts show that it is better to keep the leg that is being lifted closer to the floor almost having the toes right above the floor this is to avoid a hyper extension in the lower back...

[@mytubevip2u]

First, thank you for the education. It empowered me while I was in between doctor visits and awaiting results. Now insight into the issue (L4, L5 bulged disc and hernia, your knowledge and expertise is holding me over the two weeks before my PT appointment (opted to wait for a highly recommended therapist). I believe the root to be core exercises and deadlifts. Because I’m highly active with recreational flag football and the gym, what’s the average timing before I can return to my workout? Am I safe to now focus on upper body and just back extensions or is there a point in the healing process that provides me insight as to when it’s the right time? Thanks for sharing your knowledge in the most cogent ways.

[@richardcabello5028]

Extension principle of exercises and stretches…. Jelly doughnut effect… moving that jelly (nucleus material) back to the center of the doughnut (disk)

[@DwayneDWillis]

Appreciate it, Doc. This answer my question after I sit long in the car doing Uber.

[@BERNARDSMITH-n6z]

Great video

[@toneandtighten]

Thanks!

[@tysonelsayeh3357]

Just in time 😮thx Doc

[@toneandtighten]

You bet! I hope it helps!

[@nagavolgz8742]

Sir i have l5 s1 posterior disc pseudo buldge i am 18 years old what can i do😢😢 pls reply suggest any exercise

[@Ashutosh_2525]

Can you please make video on cervical rib I am suffering from this and facing a lot of pain

[@toneandtighten]

Great suggestion! I'll see what I can do!

[@steveapplebaugh2200]

Thank you!!!!!

[@toneandtighten]

You're welcome!

[@charlottequinn8294]

Hello! Can I do these exercises on my bed or is a Matt on the floor better?

[@ΓιώργοςΚουτσιούλης]

very helpfull!THANK YOU!

[@toneandtighten]

You're very welcome! Hope it's a great resource for you! 🙏🏼

[@prernasharma1009]

Thank you Doc , what about the bulge that has become a tissue and will never go back? Do these exercises still help to reduce the sciatica nerve pain?

[@jaysonterry4746]

Hey tone and tighten! I have a bulge at L4/L5 and my back pain went away after the first week (July) and a bit. But I have had really bad foot numbness the last 4 weeks no matter what I do ( exercises, chiro, acupuncture ) nothing helps the nerve pain. Any suggestion?

[@ГеоргиИванов-в1у]

Hello Dr. Beckstrand! Are these exercises good for disk protrusion? Also, can I do the exercises on a floor mat?

[@hegotaspare]

My sciatica pain has nearly gone after a year, I have noticed I walk at a slant and my right leg which is the good leg has been tight and painful calf which I think is unrelated. I’ll try the side glide to correct my posture. My bladder was twitching so that got me worried and might have surgery got appointment Friday but the twitching has stopped.

[@nickh9791]

How many times per day would you recommend doing these?

[@margysfavourites8444]

Excellent

[@mdazizulhakimrazin413]

I have sciatica pain on my left, but have scoliosis too. Should I continue these exercises when I have scoliosis? or there are different exercise for scoliosis? plz suggest

[@shafayathcp2619]

Thank you bro ❤

[@toneandtighten]

Welcome 😊

[@annannmare157]

These feel great for my 2 lower disc bulges, but how do they affect my facet pain (same area- lowest discs) & gr 1 sponde L5 s1? How can I work my facet & disc & keep sponde safe? I did ur stenosis, spondylolisthesis routine but want to address all that contribute to Degenerative spine pain. TY!!!! I like to incorporate child pose for facet pain.

[@siobhanmurphy1769]

I have a L4 L5 disc protrusion affecting the nerve but my pain is down the front of my leg right down to my ankle. I've had steroid nerve blockers which have not worked. Are there exercises to relieve the pain? Also my quad is so tight it is painful to touch

[@ericdavis4358]

I'm 66 years of age and when I practice the piano for about a half hour, I experience back pain. Is there an exercise I can do in order to be able to practice longer without having back pain?

[@Godsfavorite1919]

I really like your channel.

[@toneandtighten]

Thank you so much! Your support means the world to me!

[@33connorkenway33]

I have annual tear with buldge disk, can i do these?

[@mdazizulhakimrazin413]

I have sciatica pain on my left and I have scoliosis too....will I continue these exercise when I have scholiosis prblm? or there are fi

[@s.j.c.5821]

Thanks for the great video! Missing those magnificent knuckles though.

[@toneandtighten]

You're very welcome, @s.j.c.5821! I hope they help you! Thanks for commenting.

[@sarahgralnick]

Are any of these exercises contraindicated if you have a grade 1, L3-4 Spondylithesis?

[@arghasamajder5327]

Hlw I want to ask you a question. I am suffering from cervical spondylitis and I have done my x-ray. And it shows straightning of cervical lordosis. Whenever I move my head side to side and tilt it makes some type of grinding and crunching noises. So my question is that if we have loss of neck cervical curvature does it creates this type of Creepy noises ? And I am doing some exercises to make my Cervical curve back again . And if my curve backs in its own alignment will this noises be stop ?? And how much time it takes to get the curve back ??

[@smartphonevideography]

I'm suffering from a bulged lower back disc right now, and I've been home from work for 5 days now in a lot of pain. I've been doing the side glide exercise along with the prone extension stretch and a few minutes of walking for the past two days. Do you recommend doing all exercises in the video at this stage, several times a day, or do you recommend waiting with the bird/dogs and bridge exercises until I feel less pain?

[@jaysonterry4746]

How did you go with yours? I’m 2 months into my l4/l5 bulge and I’ve been having constant nerve pain in the foot everyday for the last 4 weeks. No matter what I do it dosent go away.

[@smartphonevideography]

@@jaysonterry4746 Sorry to hear that! I must consider myself lucky since I haven't felt any pain for 3 months now. Thanks for asking!

[@jaysonterry4746]

@@smartphonevideography what was the main stretches you done if you dont mind me asking?

[@smartphonevideography]

@@jaysonterry4746 Besides from walking (only 30-50 metres) 6 to 8 times a day outside my house, the main exercises were bird/dog, bridge and two or three McKenzie exercises for back pain.

[@killingpop7951]

I'm 18 and have 2 bulging discs. Currently on rehab, becouse of that and pain in both wrists, willing to give any time necesary to get cured, this is going to just help me avoid pain or ill be eable to cure it?

[@toneandtighten]

Be patient and consistent, @killingpop7951! These things take time, but the right exercises can help eliminate pain and cure the issue. Wish you the best of luck!

[@arleneagua45]

How to recover ankle sprain

[@tinamarieg.7900]

Tried the decompression over the table, The pain I felt in my leg while doing this exercise was so awful, and now I feel worse than I did before. I even have pain in my arm now and I didn't have pain in my arm before I tried the decompression exercise. Be careful because I was actually starting to feel better and this made me regress. So frustrating. Thought I share my experience, maybe doing it with a professional to guide you will prevent someone from having the same experiencing. I have a herniated disc with Sciatica pain.

[@shamanskye]

If I may say that unfortunately with our issues it's going to be a hit or miss with these kind of exercises/stretches even if you were going to Physical Therapy. I don't know how many times I have left PT being guided by a "Professional" as you just put it like this man is in this video by the way😏 and I'll be laid up for days in pain because something didn't work so like I said it's a hit or miss and if this didn't work then don't do it again🤷 There are so many videos out here for this problem. Try something else🙌 Sending healing love to you🙏❤️‍🩹🦋💐

[@Hasan-sn4hg]

i have pain in my lower back and also feel numbness and tingling in my right leg and foot. please guide to me which exercise is best to me and what is my real problm of pain??

[@Hasan-sn4hg]

sr please give me solution of this problm. i am very worry. i have my small childs and this pain have distrb my daily life a loot.

[@NaserJakob]

Start with copra position, do it every 2 hours. Try to stay aktiv what i mean try to walk. Hoppfully you get better soon 🙏

[@augus7587]

What about the hanging exercise?

[@michelefinizio6520]

Do I do these exercises every day for herniated discs

[@toneandtighten]

That would be my recommendation, @michelefinizio6520! I hope they help you to feel better! Thanks for commenting.

[@michelefinizio6520]

​@@toneandtightenthank you

[@bdmenne]

The massage table you “recommend” is pink, has head rest etc. I thought you would recommend what you were using in the video. Halp! Please

[@terryrussell4174]

How do I unsubscribe?

[@richardcabello5028]

Basically follow the MeKenzie extension principles…

[@michelleshambourger8199]

My bed isn’t that high. Any other suggestions….?

[@dinosemr8141]

❤️💖🙏❤️💖

[@AS-xo3lk]

My chiropractor says King Cobra pose should be avoided in condition involving L4, L5, S1. Can you please explain?

[@khalilkhyali4288]

Respected sir, on 2017 during sex from down to up on empty ground without pello etc my back hit with ground fastly. And a sound of my bones come with high pain. I spend three days with pain in bed. In MRI disc gape showed. From that time I becoming tired during sex, my sperm decrease and losing the tightness of my organ day by day but sex time duration is ok. Can I became like my old time. Pls sir can you help? I m from Pakistan 40 years old.

[@toneandtighten]

Sorry to hear about your problem, @khalilkhyali4288! Definitely consult a medical professional in your area about these issues.

[@harshitamath318]

Hi sir, Can i have your mail id to share my reports doctor