Core Exercises For Disc Herniation: My TOP 4 CORE EXERCISES safe for herniated discs!

Core Exercises For Disc Herniation: My TOP 5 CORE EXERCISES safe for herniated discs!
Finding the right core exercises for disc herniation can be tough. The majority of what you see on core exercises for disc herniation is what you CAN'T do. Nobody likes being told what they can't do so let's talk about what you can!
►► [FREE DOWNLOAD] How To Build Strength And Endurance Despite Low Back Pain Even If You've Tried Everything And Nothing Has Worked fitness4backpain.com/backpain...
►► [FREE DOWNLOAD] Core Strength and Stability Blueprint (for back pain relief) fitness4backpain.com/coreblue...
In this video, I'm going to give you my top 4 core exercises that are safe for disc herniations!
You can check out the first video in this series here: • Exercising With Hernia...

[@Fitness4BackPain]

►► [FREE DOWNLOAD] Core Strength and Stability Blueprint (for back pain relief) fitness4backpain.com/coreblueprint ►► Follow me on Instagram: instagram.com/fitness4backpain/

[@ITSHProductions]

I have c6-7 bulging disc and spinal stenosis 35yrs Shoulder blades are a problem. I have had torn labrums (Shoulders) since 25yrs I am worried about these workouts. Do you have any recommendations for whether I should or shouldn't do these in this video, or if I should check out other videos instead???

[@MrFuthisshit]

I am so glad I found your channel. I was diagnosed with a herniated disc at L5-S1 and was basically told not to exercise too much, not to train too hard, light stretching and low impact exercises for life basically. As a 26 year old you can imagine I was devastated and felt like I'd lost my youth. There's no trainers who deal with these kinds of conditions in my country so I started googling and there you were! Thanks for giving people their movement back!

[@annabanana5203]

Try physical therapy

[@sumitbisht4009]

How are you doing now?

[@patricija4179]

Update on your condition my guy

[@mr.cheeks5959]

same, I'm 19 years old and I felt so bad about it cause it was the time I had started gym workouts and it boosted up my confidence. When they told me I had that, I cried cause all of my motivation was just thrown away.

[@Youdontknow7890]

I know it been 8 months since this comment but same here! I'm about to be 24 and have the worst chronic pain of my life all because a dude wanted to drink and drive. This shit sucks

[@jonathanfridman1049]

I got into a back injury that set me back from the gym for 2 weeks and I decided to dedicate more time to train my core now to prevent future injuries.. I'm so glad I found you!

[@ChilledOut]

Thank you for your videos and free download! I will be using your exercises on my return to the gym 🙌🏽

[@SussyBadussy]

Been suffering from bulging discs on my L4-L5 and L5-S1, living in pain for more than a year now. Kept being told to not engage in any form of exercises except stretches, which i did so as to being afraid of causing myself more injury and pain, but gradually have only made me feel weaker overtime. Glad to have stumbled upon your videos, this is really the push and motivation i needed to take matters into my own hands. Hope this will change things around for me.

[@Wumbology10]

Let me know if it does as I have a disc extrusion, additionally some disc bulges/herniations through the mid back & neck.

[@romiltogani7683]

Hey, are you feeling any changes in your life?

[@Two4Jay]

Did you find anything to help? I have an L4-L5-S1 disk bulge that I’ve been dealing with for 8 months and still have discomfort/pressure and nagging pain 24/7. Luckily I’m able to do some workouts now but can’t find a way to get rid of the 24/7 discomfort it’s mentally draining

[@erik3423]

@@Two4Jay I have the same issue as you, I would recommend following the McGill big 3 and sticking with it for a couple months. It helped me go from barely being able to stand up to being almost symptom free. He recommends stopping all workouts other than his exercises until you are pain free and then slowly easing back into working out. I wish I could tell you that one day it just magically disappears but disc herniations are unfortunately a life sentence, the rehab has to become part of your routine to maintain the progress.

[@Two4Jay]

@@erik3423 thank you for the recommendation. Is that a subscription? Or something I just search online?

[@graceko4889]

Workout starts at 3:00

[@krishath7085]

Great guide, many thanks❤

[@PlaciSantos]

These are great thanks so much for posting these

[@imtherealjoeyd]

This is awesome stuff. Thank you so much 🙏

[@mrjcbuc]

You’re a wonderful man! Thanks!

[@Sunny.day75]

Thank you so much 🌷

[@roxanneklein876]

Thank you for this series! I've just been diagnosed with 4 bulging discs. I knew I was working on hurting myself by running up stairs with 10lb (ea) ankle weights on my lunch breaks daily. I'm only 40 and (was) in great shape before I've been forced to "rest" for a week. This channel is so helpful and gives me hope I can be in great shape even with this injury.

[@phamanhtuan2247]

Thanks you great videos

[@benedettobonanno1412]

I love the last excercise. 🤩thank you

[@nomsolo9935]

Excellent video

[@poncena3087]

Thank you so much, I love them all 😊

[@RBMxclusiveamazonreviews]

I’ve been doing different styles of planks. It’s helped a lot but I think I’m gonna implement these into my regiment. Thanks 🙏🏽

[@physicsverse2307]

This channel is godsend. Many blessings 🎉❤

[@volodymyrsymchuk6762]

Thank you sir!

[@HK-zy5ng]

I have uneven hips, and I injured my lower back while doing barbell row. I couldn't even wear socks because I couldn't bend over at all. That was such a horrible time. After 6months, I feel way better, but I can still feel that my lower back is very stiff. So, I'm gonna do this exercise along with the lower back stability exercise as part of my new year's resolution! Hopefully, I can stick with this and enhance my core. I'll leave a comment again at the end of this year :)

[@markdeimoy4378]

I need this core gym excercise. Thank you

[@stanrazvan4024]

Great exercises, hopefully they will work good for me even on the long run so I can start rebuilding my body.

[@Uhu21]

Fitness for back pain 😭😭😭😭. What a God sent 😭😭😭😭😭🤞🏿🤞🏿🙏🙏🙏🙏

[@AngieMench]

Thank you so much! I have multiple disc bulges from C down to L since my spine straightened due to an accident together with a sacralized L5 and left leg weakened and suffering from muscle pain caused by my back injury. I've been searching for exercises safe for my injuries 😇😇😍😍

[@lucyday799]

I love these exercises. L5 radiculopathy. I could feel my core engage. I'm going to do them for a few weeks to see if the pain improves. I like the ski exercise best. 🙂

[@samanrizvi4828]

Last one is superb

[@TheKeithdog7]

Excellent mix of favorite core exercises. I have few herniated discs and these have helped stabilize my core

[@zainaftab9520]

How r u now brother?Can u run now?

[@racqzelen2190]

Thank you I love the last one I don't feel any back pain after

[@Fitness4BackPain]

Awesome!!

[@maryola8825]

I’m hoping this works! I actually had a surgery to remove parts off a nerve near my L5 S1 that was bothering my mobility and as a 20 year old barely starting to figure out my life i was absolutely heartbroken. but after surgery my life improved but noticed slight pain again and i know i needed to strengthen my core in order to gain more stability and strength. THANK YOU FOR THIS!!

[@mominainayat3371]

Suffering from a compressed disk & I did the last two which felt AMAZING! My sciatica pain was so bad until I tried these. Instant pain relief! Going to do these 3-4 times a week and will update soon!

[@alizameeruddinkhan3916]

How is your pain now ?

[@solidgalaxy3339]

Great to hear. Anu update?

[@Wumbology10]

Bruh never updated 🤦🏽‍♂️🤣

[@Wumbology10]

@@alizameeruddinkhan3916 Mf still hasn't updated 💀

[@ulysse892]

Instant pain relief? It is not meant for "instant" pain relief! BS

[@JakeInUK]

Just tried the last 2 exercises and they work great, especially the last one with a dumbbell. Really felt the core tension

[@garethwilliams7691]

Hey 👋 thanks for the video, very informative, just wondering if you could provide a suggested number of reps/sets for each exercise that I could use in my workout routine, would be very much appreciated, thanks! 🙏

[@lorenelove7444]

This video is very Beneficial to those who have Herniated or Bulging Disc . My favorite exercise you demonstrated was the Pail of Press in the kneeled position vs in standing . And using a lighter weight of Theraband . Because The pail of Press performed in standing can hurts . And aggravates your back pain . It is good to know it is another way to do it safe without further aggravation of your spine if you are suffering with disc problem . But wants to strengthening your core . Thanks for this excellent well informed video .

[@BeGrizzlyStrong]

Pallof. Formal name of a person.

[@DoubleJabSlipRightHand]

Top notch video.

[@Fitness4BackPain]

Thanks for checking it out Andrew!

[@DoubleJabSlipRightHand]

@@Fitness4BackPain Your videos should have a lot more views. You are very knowledgeable. 99% of the videos you find on this topic are BS and likely to make peoples conditions worse. You must be familiar with Stewart Mcgill.

[@kimberlymeza3801]

Angel on earth. 🙏🏼

[@unnikrishnan3910]

🤣🐝

[@markgannon9053]

My favourite is elbows on pads at dip bars and lift knees up and down tolling at the hips

[@ITSHProductions]

I have c6-7 bulging disc and spinal stenosis 35yrs Shoulder blades are a problem. I have had torn labrums (Shoulders) since 25yrs I am worried about these workouts. Do you have any recommendations for whether I should or shouldn't do these in this video, or if I should check out other videos instead???

[@colwyncallingbull]

Been struggling to find a good work out regime for my L4-5 disc protrusion, as there isn't a lot of exercise regime/programs focused on strengthening for people with disc herniation I'll do these along with bridges and hope it helps me.

[@neillongtine8479]

Loaded dead bug. Thank you!!

[@sealuu]

This actually works 😭. Its been three weeks I came across this video and now I can say my pain has subsided gradually with great improvement. Gonna perform this regularly. My fav one is the plank, the side plank and loaded dead bug. Thank you for the video 👍

[@Fitness4BackPain]

So pumped that it’s helping! There is a lot more you can be doing if this is dong well for you. Check out www.fitness4backpain.com/smartstrength

[@TrixyCA]

Do u do this daily

[@ravenreid9621]

Im only 22 and i was diagnosed with degenerative disc disease. I hope this will help me. Thank you in advance!

[@khursheeddar2864]

My favourite is 4th exercise

[@prxybeats]

I will put this comment for the Calisthenics guys! :D I will definitely start doing them. Im a calisthenics athlete but I suffered disc herniation (l5/s1) made worst during leg day probably :( It's sad that I have to stop my front lever / L sit / Planche Training, but I think this routine and also some lean plank with straight and flat lower back and contracted gluteus will not hurt since basically has the same muscle activation of dead bug, but inverted. Leg raises on the bar are dangerous but at same time they can be done safely, maybe with a support/column behind and without extending the lower back. About Pull ups and all kind of bar and dips exercises the important thing is to always hold hollow body, at least since the core and Gluteus are getting stronger to prevent over tension in the lumbar area. Let me know what you all think! Let's keep up the gains

[@Fitness4BackPain]

Thanks for representing!

[@stevenmyrick6879]

Thank you, I have a microdiscectomy coming up and I'm trying to see if I strengthen my core would possibly help with healing of it and avoid surgery all together.

[@alicia144]

I would try the more conservative approach first.

[@slingshotfn7747]

I’m 15 and have an L-3 L-4 and L5 herniated disc this will help

[@pedroc7862]

Where can I buy a resistance band like that?

[@audriannadimon2545]

Question: can I modify these moves with a light dumbbell?

[@MrCrunchySunrize]

I have a herniated disc. L5-S1. I will do these exercises everyday for 1 month, 2 month, and 3 month and will update

[@JavierCespedes90]

Can you do hanging knee raises with bulging or herniated disc?

[@pritpalsingh1960]

Where to get this band

[@kevanhess2105]

How many sets and repetions for safe exercise using these movements?

[@gautamsamivel8033]

How to find neutral position? while doing dead bug ,

[@connorreid9156]

When it comes to the dead bug exercise I’ve seen a lot of people recommend pressing your back all the way to the floor. Are you doing that? Or are you keeping some space between the floor and your low back?

[@91LRA]

Can you use a cable for the pallof press to warrior press?

[@rgasta7765]

#4 seems best. My problem is I wake up each day with back pain. Are there sleeping positions better than others?

[@alessandrog.2759]

How many times a week is recommended this routine?

[@michaelandrew8493]

How often should you workout your core? Some people say everyday and some say 2 to 3 times a week. I know everyone's different. I think every other day sounds good but I'm not sure and dont wanna hurt my back by doing too much.

[@Garahan]

Do once a week and progress by adding an extra day each month but always leave one day to rest

[@dddeww]

Are these exercises safe to do with a shoulder ac joint that is easily aggravated due to a past injury?

[@carissakinder9827]

I need something hoping this will also help my pain as well ugh

[@Fitness4BackPain]

This is a great start! Make sure you get plugged in to my website fitness4backpain.com. This is just one small aspect of what you need.

[@mayurkalsekar524]

Hi, I was suffering through herniated disc for long. I would recommend one exercise that changed my life. Step 1: Lie on your back on a mat , then slowly pull up your knees and bring them up to your chest . Hold this position for 30 secs. Step 2: Perform a Cobra pose and hold it for 30 secs. Perform this 5 times and you ll definitely see the difference.

[@cassieapthorpe7175]

I'm curious what kind of resistance band youre using because it doesnt look like a theraband. Is it a pullup assist band or more of a tube like a workout weight-replacement exercise band?

[@user-pk1vf4rb6z]

Are these exercises safe for leaky SI joints?

[@victorgoitia4350]

Loved all of these! But I have a question about the last one. Can I put a small cushion under my back while laying on the floor for more support? Laying flat on the ground tends to hurt and feel uncomfortable. Thanks brotha

[@Fitness4BackPain]

I don’t prefer to do that. Try to find a “neutral to you” position and brace around that instead of defaulting to slamming the low back into the ground.

[@bamanurse6234]

I have a herniated C5 and C6 with cord compression. Before this I was in the gym lifting. Now idk how to proceed from here with my fitness journey. It’s really depressing.

[@vikashsharma6815]

Sir I have anterolisthesis L5 over s1 grade 1, can I do these exercises?

[@mbeacom21]

Thanks for the video. Maybe change the title to Top FOUR exercises, though.

[@Fitness4BackPain]

Ahh good eye! Thanks for that!

[@ryanbarker4573]

Thanks William! Had a bit of a flare up last week bending down to the freezer.... typical. Do you usually perform these before or after a workout? I usually warm up with McGill but thinking I should dedicate more core time.

[@Fitness4BackPain]

Core training always come first

[@ryanbarker8971]

@@Fitness4BackPain Thanks brother!

[@televisie1214]

This you can do while you have backpain because of the disc hernation? Just saw the footage on the laying exc., no cobra!

[@mikehoncho2900]

I have slight tingling in the foot and heel but no back pain. I’ve been doing McGill 3 for a while but took a break 2 weeks ago to see if my tingling numbness would go away. Would you do these in my situation?

[@taufik4753]

Did you able to walk properly?

[@classiccarpov2311]

Hi William. I have a bad knee. Can I do the warrior press to paleo press standing? thank you!

[@Fitness4BackPain]

Sure can! I would stagger your stance though!

[@classiccarpov2311]

@@Fitness4BackPain Thank you very much!

[@AL-yg3kv]

Why are going overhead because overhead movements supposed to be avoid

[@95Cerberus]

I have two bulging disc l4 l5 s1 l5 with nerve pain/numbness in right calf. Iam going to PT, getting injections, but Iam hoping to be able to get back to BJJ. anyone else have this problem?? does it get better?

[@octoman06]

should i do or try to do sit ups with a herniated disc? reason why I ask is that all bench exercises require me to a sit up at the end of the exercise.

[@Fitness4BackPain]

Nope. Loads of other core work you can do minus the sit ups.

[@farhad64it]

Does this safe for degenerative discs too? I have disc bulge/DDD/and hernaition

[@missk3214]

For the dead bugs does my spine have to be straight on the ground? (No space between lower back and floor?)

[@mrjemes]

Yes

[@d.b.4318]

Since #3 and #4 exercise hurt my back, and since I don't have a band on hand, what else can I do to help this herniated disk problem? Pain is radiating from back to ankle!

[@Fitness4BackPain]

Get one on one help. Random suggestions are dangerous. Fitness4backpain.com/apply

[@tygerlily5400]

Can you do the first exercises with a cable machine instead?

[@CelalcanG]

I wouldn't say it's ideal because in the resistance band when you get it further away the force that's being applied is getting higher but in the cable machine it's always at the same rate

[@Balboni12345]

I need a 6pk like asap will these workouts get me that 6pk I desperately want ??? Not being able to do situps because of my herniated disc is gotten me in a situation where I now have a beer belly and I don't even drink beer 🤦‍♂️

[@Fitness4BackPain]

Yes but eating healthier is 80% of the battle.

[@Balboni12345]

@@Fitness4BackPain I'm working on the eating part by cutting out fried foods and cutting back on carbs.

[@herambshirdhankar12]

I am 17 years old . I also had this about 2 to 3 years ago . Because of this i have gained a lot of weight. And lost strength also . I hope this will make my body in proper shape.

[@Fitness4BackPain]

This is what you need: www.fitness4backpain.com/smartstrength

[@franchescapichardo7191]

Wait I’m 17 too with a disc bulge :( thought I was the only one

[@user-dk1bf9tz6b]

Me too

[@user-dk1bf9tz6b]

@@franchescapichardo7191 i had same issue when I was 17

[@user-es4zc6om6o]

Whenever i do deadbugs my hips pop when i out my legs down straight? What the hell is wrong wit me?

[@user-es4zc6om6o]

Same

[@2008hec]

Are hanging leg raises bad for disc herniation? The movement pattern seems similar to the loaded dead bug you demostrasted

[@Fitness4BackPain]

I would stay away from hanging leg raises.

[@nabbe63o]

Is indoor rowing good or bad for a person with disc issue?

[@katherinduque7109]

Probably bad, as you shouldn’t bend over forward with disc issues

[@BBradford1825]

👍🏾

[@hamsatd]

Does this work for thoratic heination

[@Fitness4BackPain]

Yes

[@fabianreah1708]

Is it normal to have a weak/shaking core with a herniated disk.

[@mandymandy7225]

I would say no. I have a herniated disk and I don’t have that. Maybe ask your doctor to refer you to a physiotherapist.

[@amysmith1576]

never work i cannot be on my knees

[@TrixyCA]

Do u have disc problem?

[@MeezyPeezy]

2:40 Dude is long winded so start here

[@T1D_Nydox]

Banded Excalibur pull (think removing king Arthur’s sword)

[@toastz_]

Can this help you lose weight too? Or does it simply only strengthen your core? Im 17 years old, and I've been struggling with a herniated disk for two years already...and I lost lots of strength and gained a bit of weight... Im just hoping to find something that can make me lose weight too😔

[@octaviorivera1661]

How did you get a herinated disk? I'm sorry to hear that you've had it since you were 15. I have had this for 9 months and I'm 18.

[@donimills7004]

@@octaviorivera1661 how are you doing now?

[@donimills7004]

How are you doing now?

[@franchescapichardo7191]

@@octaviorivera1661 I’m 17 and got it too :( thought I was the only one

[@luisr7228]

@@donimills7004 well it's been over 3 years and it has definitely gotten better. Although I doubt I will ever recover 100%. I still can't bend all the way down without it being painful afterwards. But as long as I'm not bending all day i feel fine. No more constant demoralizing pain, those days are gone thankfully. So if you have the same thing and you're feeling a bit down I just wanna let you know it definitely gets better. Keep in mind that I work a physically demanding job that has undoubtedly contributed to the length of my recovery.

[@deepdiver849]

starts 2:39

[@betv3599]

Are you in Florida? Do you give one on one consults?

[@slicesofsib5572]

Can I do weightlifting if I have a herniated disc? My doc told me I have bulging disc coming out from both angles.

[@sumanthkarakavalasa721]

I have L5-S1 bulging disc....can I do these workouts

[@ep_aesthetics5917]

Yeah

[@ep_aesthetics5917]

I have a degenerating l5 s1

[@alizameeruddinkhan3916]

@@ep_aesthetics5917 me too brother

[@brianz5011]

8:39 👹

[@karrivers_t]

I LOVE PLANKS

[@nickbamforth2321]

No

[@nickbamforth2321]

Ye coz we all got a rig yet ga ha

[@swetapriyadarsini7755]

Can I run with herniated disc 🙏plz reply sir 😭

[@Kc_shredz]

its better to walk with a slight incline, its actually good for it (with right posture), I would stay away from intense running if you just herniated it, just my two cents

[@ronaldinhogaucho5460]

Discarnation

[@willj8814]

Why these guys never use someone with actual back pain...geesh

[@Fitness4BackPain]

I lived with chronic back pain for 5+ years after rupturing a disc. It’s why this channel was created.