Exercising With Herniated Disc - 3 MUST FOLLOW Rules for exercising with herniated discs 2024

[@Fitness4BackPain]

►► [FREE DOWNLOAD] How To Build Strength And Endurance Despite Low Back Pain Even If You've Tried Everything And Nothing Has Worked fitness4backpain.com/backpainworkshop

[@shalinimehta1]

This link is not working. Please help!

[@k.milorr]

Way too long for no reason. I watched the entire thing and did not find it very helpful, just goes over the same 3 things over and over without really telling you what to do in order to heal or improve.

[@jrmhng]

Can you please post a link to your paid product? It seems you have some genuinely good advice but your website is extremely confusing and spends way too much time priming and marketing without actually making it easy to purchase your products/plans. I'm happy to spend money. I don't have time to go through the hoops to be marketed to....

[@freneticgamer4174]

Any advice on beginner core exercises I could do? I had a back surgery, spinal fusion/disk removal from L4-S1 (that I really didn't need and I wasn't aware of other options, I just trusted this "doctor" because I was naive/depressed) and I am terrified of reinjury. The biggest hit that I took was mentally as I am TERRIFIED of injuring myself again. I suffer from atrophy as I was highly active before my injury and I spent many years just laying in bed and giving up on life. I slowly built myself back up thanks to some incredible friends and I have lost 70 lbs this year so far but I am still around 50 over where I should be. I know you made this video years ago: but I am BEGGING you for any basic advice you can give. My problem areas are the sides of my chest and especially my lower abdomen. I can't do most targeted work outs at the moment because of my lack of knowledge and I can't do the things I know how to do. Please, PLEASE help me. 😞 I want to get back into shape as well as do active work again. I had given up on life, but now that I am trying, I find myself being daunted by just how far away from my goal I am along with the limitations I currently have. Thank you and God bless you for the work you do. Edit: Oh crap... I just saw it's behind a paywall... unfortunately I don't even have the money to eat right now, so I can't do it. It's truly a shame because I had hope for a moment. :(

[@ishitasareen1160]

1. Stabilise not mobilise the lower back. 2. Always do the small things first - core, push ups - prime and work the body and then go on to heavier lifts. 3. Be ready to change - adapt, be flexible, change exercises if they are causing you pain. Play it smart, you’re playing the long game.

[@NaomiLangenberg]

Thank you so much I was diagnosed with the extract same that you have. The most frustrating part for me is not even the pain. I am unfortunately used to it. What I am not used to is the disability what comes with it. I used to be super active in the gym. Lifting and HIIT work outs, hiking , martial arts etc. Over the last 3 years I haven’t been able to do anything of that until a point I was only able to lie flat on my back on my bed for 3 months. Luckily chiropractor and physiotherapy helped. And now I am back in the gym but scared to death to do something wrong. The only thing I do is walking on the treadmill. I need to lose the weight that I gained by doing nothing. But I am also over 40 struggling with hormones and an early meno pause. I want to be back to my former life of a healthy , pain free , active and slim person. I refuse that my life ends at 43 . Hope your videos will help me.

[@alexmarrero6953]

You got this 🙏🏽🙌🏽

[@amberashley7559]

How are you now? I think we all learn from each other

[@abhinavverma3536]

I was 16 , when I got this , Now I am 26 , Still Same

[@Farawatiwang]

I am the same as you. Sciatica, spine and cervical stenosis and the doctor want to do surgery but i refused. This video really help me.. I hope you are doing good and better. ❤

[@gymkhanadog]

Hopefully you get healed up fully. You definitely should AVOID the frauds called Chiropractors, though. They will exacerbate issues like this and are generally unhealthy to visit. They are not doctors, they are not trained in anything resembling a medical field. They can't even validate that you have a herniated disc before they start yanking and cracking on you.

[@maxlilo3]

Only people who have been through the pain of disc problems understand and appreciate this. Good job

[@yuhanzhu75]

I’m crying when I watch this, I was diagnosed with herniated disc yesterday and need a surgery, it’s such a tough time for me

[@Fitness4BackPain]

I work with people every day who think they need surgery but actually don’t. If you want to chat shoot me an email. [e-mail]

[@sakshibhatia9294]

I have had a history of herniated disc and have not witnessed extreme pain since 5-6 years. I was training heavy since past 6 months and that flared up the pain again after 6 years. Undergoing physical therapy currently. I loved the part where you said we should be able to change on the fly. I did have to change my routine to workout by not hurting my back anymore. My coach discovered this channel and asked me to incorporate the exercises you suggested here. Thanks!

[@Sodainspace]

The moment you feel even slight irritation in the area stop immediately, this is my advise. Focus on exercises where you’re not bending forward or require movement on your spine, keep weights light

[@briandzwoniarek8952]

Why does it seem like everyone Approaches this issue like theyre writing a college paper.. there's no word count to meet. Get to the point..

[@GodboxGodbox]

Its cause there is a word count you need to meet. Watch time and 10 minute videos will get you recommend like 15 times more often

[@RoBDeeZL42]

Turn the playback speed to 2x

[@benink5690]

I knew pretty much of this. But I learned it the hard way, on my own. Over 20 years of rehabbing my back. There's nothing I haven't tried. People take this advice. Be careful. #1 is everything is slowly killing you so pain is NOT gain at all anymore. Your life of extreme lifting should be though of as over. But you can still workout and be healthy

[@saaifhamzathesimplerside]

True...

[@ankllkmjd2]

Are you saying stop lifting totally?😢

[@NDPFitness]

Fuck that I’d rather die than not lift seriously again lol

[@EthelKounde]

@@NDPFitnesssame 😂

[@Sodainspace]

I agree, don’t get too confident, you will break your back again. Slightest irritation means stop and do something else

[@julianarodriguez5023]

Honestly this is the best video I’ve seen, currently going through a 2 bulged disc and this really made me feel so much better.

[@masonshih7858]

Recently herniated my L4-L5 LD. I am trying to avoid axial loading. Additionally, I think about cardio and strength training differently now. Prior to my herniation, I used to do my strength training with heavy weights first followed by cardio. Following the 3 rules, it seems that cardio should be first, followed by targeted strength training that avoids axial loading, followed by axial loading exercises. Prior to herniation, I was loading my axial skeleton with hundreds of pounds doing back squats and deadlifts. I think I'll never do that again and I'm ok with that.

[@Crazytown]

I feel like rule 2 kind of contradicts rule 1. Doing all the small exercise limbers up the lower back with movement rather than keeping it stabilised as you suggest. I don't say this to criticise. I'm trying to lean so please correct me here. Your work is great by the way.

[@Pete-mq2ju]

I can already tell, rule 2 is going to be a game changer for me. I'm back in the gym and doing every other day but in my off day I'm having a lot of back pain. Trying to be in the gym but trying to get better. Thanks dude!

[@marymattering]

i made my workout 30% of my usual and added 10% per week but did permanently cut out deadlifts and squats and added other exercises to compensate and have lost zero gains overall

[@jumbolucifer6277]

What exercises did you add?

[@marymattering]

@@jumbolucifer6277 sumo dumbbell squats so i wasn't loading my spine up with a barbell and bulgarian splits squats on the shrug machine to avoid lateral movement of the spine...its great for support.

[@vvenlavv6222]

I had a L4&5 discectomy surgery in 2017. Did anyone have similar background? Please let me know if I can follow most of the exercises that William has provided in this channel 😢thank you very much and I wish all of us can get rid of nerves pain ! Stay healthy. Wendy

[@MRONE254]

I had the same surgery at 30. I am now 33 and reherniated 5 months ago. Keep fighting. I cant say im getting better yet but i wont let them cut on me again!! You can get through this without more surgery!

[@KeganVanSickle]

Extremely good advice. I've lived the mistakes you mention and I can say with certainty, your advice and expertise is spot on.

[@Fitness4BackPain]

Thanks! Pumped it resonates with you Kegan!

[@joaomarceloguimaraesdias8662]

Obrigado pelas dicas. Foram bastante sensatas e úteis.

[@tubeysr]

What about wearing a back belt during exercises? Should we use it more?

[@kanakm3927]

I watched this video 2 years ago with a similar l5 s1 DH. I was good until my workout last night I forgot the basics. I should watch this everyday

[@nerosapien]

thanks for this i have a reoccurring disc issue ,,,but i love going to gym

[@mikeutube7888]

Great advice. Thank you

[@picodegallo1959]

This is exactly what I've been looking for. Thank you so much!!! I'm absolutely going to try this. I understand where you are coming from and agree. The only thing I'm going to do differently is to build it really, really slowly. My thought is that compression is not a bad thing unless someone (myself) has an injury. My hope is to be able to not lose great exercises like squats and deadlifts completely, but to incorporate them with other exercises to continually get stronger. Thanks, again!!!

[@MegaLui12345]

I am very thankful I found your channel. I have 3 herniated disks in my lower back, and I want to be able to work out without hurting myself. Will be watching your videos thank you very much.

[@benink5690]

Gotta slow down and never do anything that hurts. Changes the philosophy of what doesn't kill you makes you stronger. This is no longer true and will never change. Be careful.

[@leilasimon3327]

Same here

[@BBradford1825]

I just found you and your videos today. You’re spot on! 👊🏾

[@Comindance]

Thanks... From India... ❤️

[@sammiller9624]

I've kind of already been thinking this way. If flat bench is hurting my back I might do ISO lateral press.

[@jacobwood9320]

I'm extremely frustrated with the pain!! I was overweight as a teenager & I found a love for jogging in my early 20s lost over 100lbs and had a disc herniation at 28 . I'm now 30 & about 20lbs overweight and still can't even walk on a treadmill for 30 minutes without flare ups and sciatic pain!! I hate excuses but I honestly don't know what to do to get my health back!

[@Fitness4BackPain]

Get help! Shoot me an email and let’s get yourself straight

[@peter10195]

How'd you hurt yur disc?

[@peter10195]

Hope you find a fix soon. Can you box comfortably?

[@Sodainspace]

Skip the treadmill and use an elliptical instead. It’s just the way it is

[@johnnymendes5254]

Thanks for the feedback 💪

[@sewsewhappy4558]

I'm so glad I found you...I feel confident in my ability to get back into my workouts. Mahalo for sharing your knowledge 🤙

[@mitchellwilson5370]

you are amazing brother. Thank you

[@GuitarsAndSynths]

I had to quit squats and deadlifts due to herniated disk and inguinal hernias. Looking at replacement leg exercises. What machine would work?

[@Sodainspace]

My advise for all, with disc injuries, it’s never “no pain no gain”, on the contrary, pain means stop immediately and try something else that doesn’t irritate your disc

[@edwardmeza3591]

Do you have a video for benching with lower back pain?

[@Fitness4BackPain]

Sure do! kzbin.info/www/bejne/inmmp4iXjZeihpo

[@saraiday1646]

Great video and excellent knowledge

[@gaba7536]

I`v had bulging disc, L5, since i was 14 yrs old, now i am 46. My back is flaring up every week. So tired of it. I`m trying this

[@Fitness4BackPain]

You will need more than this. Be sure to subscribe to my newsletter (link in description box) it will give you what you need

[@gaba7536]

@@Fitness4BackPain i`m going to subscribe to the smart strength membership.

[@champagneogini5733]

I just found your page. I desperately need to loose my postpartum weight . I used to be strength training and now can’t do anything. I am so scared of keeping this weight. Please help me

[@sudeshseegobin5008]

Can you do a pull up with disc bulge?

[@lanaleightaylor9587]

I'm in the hospital watching this. I tore 2 disc L4 and L5. Thinking how I can return to exercising without getting worse. Running uphill 26 yrs, got me here. 😢

[@tataruovidiu9305]

so helpful!

[@classiccarpov2311]

Wish I had found your channel before my discectomy. It is really strange, as I searched KZbin for 3 months continuously for ways to heal disk herniation, yet your videos never appeared on the search. Well, now I have to do it anyhow. Your videos are super useful. Could I ask you where I could find a full core program, with exercices and sets/repetitions? Is it in your core essesntials? Thank you very much!

[@Fitness4BackPain]

Hey! Yes Core Essentials would be perfect for you. That’s exactly what it is.

[@praveenbindla5029]

R u now cured with Discectomy?

[@classiccarpov2311]

Hi Praveen. All is good. Still some tingling, but no more pain. If I drive long periods my back still becomes tense. I do the exercises daily and it helps me a lot.

[@praveenbindla5029]

@@classiccarpov2311 Great ...

[@AnnaMariaMabbitt]

Thank u, thank u, thank u!!!

[@genebuchanan7878]

Yes sir I have a disc herniation L2-L3 bulging L4 and fusion L5-S1 plus flat feet and elevated right hip and elevated left shoulder!

[@Peter_McKenna587]

Thanks for the commercial for your program

[@K4R3N]

Damn, do the core and small exercises first then the big compound stuff. This could be game changer.

[@benjaminschaeffer9797]

Hanging knee ups ok for part of my core

[@Fitness4BackPain]

I don’t prefer them but if you can do them without pain then go for it.

[@joymiracamacho5182]

Hi .neck issues herniated discs spinal cord nerves pressed by one of discs

[@rondelwilliams8786]

I got painful bulge disc l4 l5 S1 ..what are some exercises i can do??

[@Fitness4BackPain]

Www.fitness4backpain.com/smartstrength

[@mcadevibe]

@@Fitness4BackPainalways wanting money. Why not just help people & get your money from ads & sponsorship. Disappointing.

[@1103Jere]

Where would you place cardio in the lineup?

[@Fitness4BackPain]

It’s a touchy subject but 2x a week doing something that is low impact is a solid start.

[@shawn4080]

Great advices keep them coming 👍 subscribed

[@praveenbindla5029]

Need video for building biceps shoulders with dumbels. Can u please show us sir

[@johnprice1824]

I agree with warming up and gradually increasing weight but to pre fatique supporting muscle groups wud seem to set me up for injury

[@Fitness4BackPain]

Not necessarily true. It depends on how you define pre fatiguing along with how you train.

[@johnprice1824]

@@Fitness4BackPain right on. Im 54, herniated disc and advanced stenosis. My squating/deadlift days are in the rear view. I do body weight stuff and some weights with upper body. If i train shoulders and tris b4 hvy db press, not sure my techniqu wudnt fail me

[@DB-nl9xw]

What can you recommend regarding cervical herniated disc?

[@DJmicaiah]

Do you believe it is beneficial to do resting FULL squats for mobility? Or would that be too much flexion or extension for a bulging herniated disc?

[@michaelollen4141]

Great video! Thanks man, just a question .. are you pain free now ?

[@Fitness4BackPain]

I experience as much pain as anyone who does NOT suffer from chronic pain does. As in if I were to sit for 14 hours straight in a car I would get out and be tight. What I don’t do is wake up every day with the pain I did for 6+ years. Nobody can be pain-free entirely.

[@karrivers_t]

Thank you 😭🙏🏼

[@bikeminister]

I was recently diagnosed with a slipped disk. Now, I want to hit the gym because I am gaining so much weight. I understood your key points but it would be good enough to get a particular gym routine for slipped disks to practise that specific exercise. Rest, your video was much helpful.

[@Fitness4BackPain]

I totally understand where you are! What I’ve found is that focusing on strength first is not the best option for future proofing your back and building strength WITHOUT PAIN. You have to focus on lowering your sensitivity first. If you want help shoot me an email and let’s chat [e-mail]

[@bikeminister]

@@Fitness4BackPain Thanks for prompt response.😊

[@mattruth8763]

I did and it made it terribly worse where I couldn't move much or even get out of bed and when I did I was literally walking on my knees crawling in pain to get around the house

[@Gabriel121592able]

Hello @Fitness 4 Back Pain I love your videos so much. However, I’m struggling really bad finding good videos and sources for Thoracic disk herniations. Most sources say they’re not as serious or painful but for me there are. I have 5 herniated disks in the thoracic vertebrae. Can you please make videos also for these type of herniations? I feel like i never know ehat excercises should I do or avoid to make it worse. It almost feels like all excecises I do at the gym (even isolated bicep curls) hurt by upper back

[@punashe]

Finally someone with similar issues . Please let me know if you feel better ?

[@Gabriel121592able]

@@punashe ive been taking physiotherapy for a couple months now. Definitely my range of motion has gone so much better. Pain is present intermittently tho but I’m visiting my doctor every 3 months. I’ve pretty much had to determine myself what are the best excercises for me.

[@Wumbology10]

@@Gabriel121592able What exercises have helped you? I got into an car accident that gave me disc herniations in the lumbar, cervical and throatic and would greatly appreciate your input.

[@Wumbology10]

@@Gabriel121592able Also have been doing p.t for awhile, but has barely helped at least for now

[@goul82]

Don't do squats and deadlifts with heavy weight. Save your spine. Nobody cares how much you deadlift or squat. NOBODY. Do Bulgarian squats instead or lunges

[@Fitness4BackPain]

Wise words!

[@xDeadManWalkingx]

but can i lift some light weights in the gym ? please anyone answer me cuz i'm so afraid :/ :/ i love the gym but i'm afraid to lose my back too

[@stevez2270]

100% my man. I had to give up barbell squats because of a herniated disc, but after transitioning to the leg press machines, lunges, and Bulgarian squats, my legs have never looked better, and best of all, no back pain whatsoever

[@tidf-wh1zg]

Front squat/Zombie squat is great alternative for back squats for me. I also do back extension to still workout my posterior chain.

[@GuitarsAndSynths]

or better yet avoid them altogether you can get fit without deadlift squat. Do lunges with dumbbell. Leg extension/ham curl machine. No pressure on spine.

[@charlesjennings4138]

What’s your thoughts on the reverse hyper for herniated L4 & L5 rehab ?

[@Fitness4BackPain]

My first thought is that it is a bit aggressive to start with. So it would depend on where at in the rehab you are...this would be way late in the process IMO

[@charlesjennings4138]

Fitness 4 Back Pain - I’m interested in your program. I’m unsure of where I would need to start. Do you need background information or current symptoms prior to ordering the program ?

[@Immortalsoul669]

Save big lifts last ? What if I can't even lift heavy I'd be happy if I could do something without pain coming back

[@Immortalsoul669]

Just body weight..I can't even stand for 15 mims

[@The-Homecook-0000]

Great video...just sub....

[@istvanbliss1561]

Everything on KZbin is aimed for the lower back but not a single gym training workout for a c5 / c6 disc bulge. Crazy frustrating. 😒😒😒

[@Fitness4BackPain]

Why would these workouts be any different with a cervical disc bulge?

[@istvanbliss1561]

@@Fitness4BackPain Thanks for the response. I’m unsure and very green on this subject. I assumed there would be different workouts as the c5 / c 6 is the neck area and would take different workouts not to make it worse. Haven’t gone gym for around 7 months now 🤦‍♂️😢

[@googleuser3097]

I agree. I was so excited until all the reference just focused on the lower back. I’ve been told I need to support my neck and there is a risk of disability if I mess up. I’m not going to want to take any chances on exercises designed to support the lower back but not focused on the neck. It’s a shame that this video doesn’t cover this

[@TommyColeman-zu3el]

I didn't get anything out of this.I didn't understand what you were saying about exercise.What were you trying to say

[@SatyamKumar-is2cd]

I have been suffering from slip disc for 8 months..I m always in pain..Even push-ups cause my pain...I can't do any kind of strength exercise even yoga hurts my back..Sitting is very painful..how much time it would take to heal...it is really depressive....Please share your perspective..I will be very grateful to you...Thank you...

[@armandogonzalez0814]

How are you now, bro?

[@dhiruwadhwa5605]

How are you now??

[@gowtham7087]

You should never sit either stand or lie on bed bend your legs

[@bertholdtohoover446]

Did you get better? Please give me hope

[@saraiday1646]

@@bertholdtohoover446it’s not perfect but it does get better with time and physical therapy: also you learn what triggers your pain.

[@parker940]

heres rules i made up for my disc bulge issue: dont conventional deadlift if theres pain try trap bar instead, dont stand or sit in one place all day, switch between resting and movement all day and take breaks, stay within a rep range of 10 plus if you are doing any compound lifts, dont ego lift, if you arent a competitive lifter theres no reason to do the big 3 there are just as effective exercises if your goal is to get jacked, nothing wrong with using the smith machine squats, rdls, hip thrusts, and leg press or hacksquat for legs, you dont absolutely have to load the spine so much just to train legs. I push to failure on smith machine squats so i can actually train harder with no back issues, it also isolates certain areas better such as quads if you do close stance and i feel lower risk of injury on machines because added stability and most of them have a stopper so the weights dont crush you if you fail a rep. leg curls and extensions are also great for hammies and quad development and no back pain from them. another rule is dont get brainwashed by social media that you have to train a certain way or you need an exercise in your routine, it should be whatever fits your body best and doesnt cause any pain besides muscle soreness. another thing is do not make major jumps in weight on a lift, just build your way up slow.

[@justanothercreator7273]

I just don’t bother with deadlifts anymore. Bad for discs. Plenty of other exercises that are safer

[@dhiruwadhwa5605]

Disc buldge lasts how long ??

[@parker940]

its different for everyone, ive had issues for 8 months. i re injured my disc lifting after it almost fully healed. But its possible for a disc to reabsorb but it takes effort and maybe doing decompression would help with getting the disc back in place along with improving posture.

[@nerosapien]

Now I know 1 mistake. leg raises

[@Oxhfor]

Video starts at 2:14....

[@stephencomer9276]

If you have an her misted disc then believe me you won't be exercising period if it's compressing the nerve,just being able to walk is an achievement on its own,and if it's not compressing the nerve then there is no way you would know you had an herniated disc.

[@mcadevibe]

Exactly. I don’t get all these videos on exercising with herniated disc. I have L4/L5 & L5/S1 herniations & i can barely walk, let alone lift weights 🤦‍♂️

[@dazz2468]

Doesn't a bulging disc cause pain too?

[@googleuser3097]

I was so excited to find your video until you mentioned lower back😢

[@Jimmysage3273]

Video way to long

[@billhenry7833]

This guy has never experienced these problems. Nobody can do these exercises. That is the issue.

[@Fitness4BackPain]

No Bill, you’re the issue.

[@Marhi-x1b]

This response to Bill is pretty rude... I am feeling the same way as Bill, here. This video is very much geared towards people who are already fit and have disc issues. I am someone who has disc issues, but doesn't know how to START getting fit with this pain. I, and i think anyone in the same boat that I just described, cannot do the types of exercises you mentioned. I am limping and walking is painful. Some of us need to know how to get fit and healthy when even walking causes pain. Bill might need similar advice... but your response to his comment makes me think you're not interested in being helpful. Just shocked I guess.​@Fitness4BackPain

[@michaelcharach7447]

You y’all a lot but don’t say much. I’m 2 min in and u said nothing

[@fatcin]

u need to add subtitles for non natural english language users. to fast to understand properly.

[@broadcastmadnesss]

bla bla bla