Herniated Disc Exercises & Stretches - Ask Doctor Jo

For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/content/he...
To start off, lie down in a prone position on your stomach. You will prop up on your elbows for a prone prop. Try to keep your hips down on the ground while your stomach and chest come off the ground. If the elbows are too much, you can come down slightly to where it is comfortable. Hold this for 30 seconds and do three.
Then if that becomes easy, still in the same position, now come up into a push up position on your hands. Still try to keep your hips down on the ground if possible. This one is a little more stressful on the arms, so you might want to start off with 10-15 seconds, and work your way up from there.
Now turn over onto your back and prop you knees up with your feet flat on the ground. You will do a bridge by pushing your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time. You can start off with 10 of these, and then work your way up.
Finally, you will do a figure four stretch. Cross your foot over onto the thigh of your other leg into a figure four position. Grab the leg on the ground underneath the thigh, and pull your leg toward your chest. Hold this stretch for 30 seconds, and do three on each side.
Related Videos:
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• Back Pain Relief with ...
Swiss Ball Core & Back Strengthening Exercises (Basic):
• Swiss Ball Core & Back...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Herniated Disc Exercises & Stretches:
• Herniated Disc Exercis...
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[@AskDoctorJo]

Buy a printable worksheet with the Herniated Disc Exercises & Stretches in this video here: www.askdoctorjo.com/purchase-herniated-disc-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@kaidenverzim144]

AskDoctorJo what if you’re having s really bad acute flare up and it’s very painful, if you work thru the pain will these exercises help?

[@AskDoctorJo]

Unfortunately, I don't know since I can't evaluate you. Most of the time, you don't want to push through the pain.

[@shyameiglewings]

Back pain in left side on moving right side and hip thigh bon

[@iqranoonari5387]

I cant climb stairs I'm 21years old help me out please

[@imadmo2184]

i ve been doing these excesrcices for 2 months I feel much better but I want to ask if I can do push ups

[@bedbackandbeyond]

Herniating a disc was the worst thing that ever happened to me. Having back surgery was emotionally traumatic. I felt so alone and scared. My physical therapist was a God send. He really helped me break that brain-pain connection. That was 2019. I am now pain free and living a normal life. YOU can get there too! You will not be stuck in this pain forever!

[@ImranShaikh-xg7qh]

Can u tell what u exercises u have done

[@captaincook6666]

I am in agony. My left leg has gone. I've had this on and off 4 years. It's come back few months ago. Had a third injection. My life is over might as well be dead. I'm writing this cos I have no one to talk to am desperate.

[@jiten25183]

Thanks a lot... I am compelled to comment... I was having mild pain in lower back for last 4 year and was managing with stretching and yoga but it never went away.... After doing above excercise for 5 days( which is simple and very less time consuming) , it's gone... It's fantastic...but I am continuing it for betterment...

[@AskDoctorJo]

You're welcome.

[@Cam-qs5qp]

Can you update me on your outcome? I’ve been struggling with a herniated disc for 9 months about, and I’m confused as to flexion or extension stretches and what would be beneficial to me. I also do exercises now so I hope this helps me.

[@akshathasahukar5943]

Ur suffering form 4 years 😱😱😔 omg I thought it disk fiber will heel after 2 years 😭😭

[@akshathasahukar5943]

@Kepler 186-F r u suffering form it?

[@akshathasahukar5943]

@Kepler 186-F from how may yerars wr r u from

[@benlovett7854]

I have a bulging disk and this video has helped so much for the first time in months im able to sleep without pain really helpful !

[@nazhrineesaki4317]

Been suffering pain since last month and after following this for the first time i have an instant relief

[@chickenfriedfishin]

This was an incredible help!! From 10 days in pain to feeling much, much better. Thank You!

[@AskDoctorJo]

You're welcome! Glad it helped.

[@Kristal-Gamer]

for me was months 😭

[@ishitasareen1160]

Just got diagnosed with herniated disc and have been suffering from back pain. I’m very fit otherwise, the diagnosis was very difficult for me to digest. The road to recovery is long and it begins with this video. Thank you, Dr Jo!

[@AskDoctorJo]

You're welcome!

[@Virtualexist]

How have you been lately Ishita? Going through something similar, would love to hear your progress story!

[@elbowblock6962]

@@Virtualexist yes. Same. Just got my diagnosis

[@sumitbisht4009]

How are you doing now?

[@Kristal-Gamer]

got my diagnosis last night

[@arushigupta9417]

Hi, doing these stretches gave an instant relief. Super grateful to have found this video! 🌸

[@AskDoctorJo]

Glad it helped!

[@Monster-wt1qk]

I loved your video, short, straight to the point and effective. I’m in so much pain right now and after doing these stretches I can certainly feel relief. I will do this everyday! Thanks!

[@AskDoctorJo]

Thanks, and you're welcome!

[@mahmoudelfar7908]

Thank you so much! I've been doing these for the past three months after my herniated disc and they're great! I'm gonna start transitioning to the Mcgill three now!

[@AskDoctorJo]

You're welcome!

[@user-of4fm4tl5h]

How mach time i shoud do that exercuis?

[@stevet6676]

Thanks for the video. I started feeling back pain last January, and recently came across exercises like the one you just demonstrated. They do work! Such a simple, yet effective answer to a herniated disk. Thanks!

[@AskDoctorJo]

You’re welcome. Good luck!

[@miriamlopez6245]

Do you also do pt? How are you doing now?

[@udayanphilip141]

Hi Doc Joe, thank you for such informative videos. It's been 4 months and I've seen significant improvement with extension exercises + McKenzie's. The figure 4 stretch aggravates my pain. The slump test and single leg raise with dorsi flex confirms its a herniated disc right so wondering why the figure 4 is so painful. Why do you think that is?

[@DD-ts5oj]

I can't thank you enough for these exercises - what a difference!!! I'd like to know why the various professionals I've seen didn't give me this exercise!😕Bless you a zillion times for helping me get my life back after enduring excruciating pain!! 🏃

[@AskDoctorJo]

You're welcome!

[@christopherfleming4620]

That last exercise is crazy! It seems like it would be hard and painful but it is just awkward and I could really feel those muscles that are the tightest! Thanks for the cool vid!

[@AskDoctorJo]

You're welcome!

[@fernbuilds9538]

You're AWESOME...been doing it for a week and I already feel GREAT! Keep up the good work Jo!

[@AskDoctorJo]

Thank you! I'm glad it helped!

[@Zees-xv8pl]

How you get cured from Sciatica /Sleep Disc ?

[@Zees-xv8pl]

Can you please guide me. I am also suffering from this pain

[@stephenlennartz3466]

@@Zees-xv8pl Hi Zeeshan. I am NOT a physical therapist or a physician ... but I have been through this twice now. The first time was about 25 years ago. Most recently was December of 2019 just over 5 months ago. I can tell you that Dr. Jo's recommendations are excellent--I am doing all of the exercises in this video as part of my care plan. For me, sciatica is a pretty serious condition so based on my path I would suggest the following (ONLY with your physician's or PT's supervision): See your primary care doc. He/she will want an xray at a minimum and probably an MRI. Depending what your medical image shows the next step might include a referral to either an orthopedic surgeon or a neurosurgeon. Most of these specialists will prescribe physical therapy as a first conservative effort. If PT isn't effective the next step might be a cortisone injection (often up to 3 a year depending if they are working for you). If this step doesn't work for you it might be time to discuss surgery with your specialist. Heres the thing ... I'm a research 'junky' and statistically back surgeries are not as successful as you would hope. In fact it's not too good at all. Of course there are exceptions. Interestingly the outcomes have not improved much at all since my first incident 25 years ago. There is good news though! In a majority of cases your body will heal itself. You need to be patient though. My first bout with sciatica took nearly a year for me to get back to close to 100% ... this included severe pain and numbness down one of my legs and in to my foot which was almost completely numb initially. Based on my experience(s) ... you have to be patient. You must do your exercises daily (like Dr. Jo's!). If you are overweight... lose those extra pounds (my first bout with sciatica I lost about 50 pounds!). Get plenty of sleep. Drink plenty of water. Again ... any of this under close medical supervision only. Of course your results may vary. This is simply based on my experience ×2 Good luck! I know your pain.

[@alfredoramos1978]

Your videos are great! I have learned some useful stuff wherein I have used your tips and it has worked. Thank you so much!

[@AskDoctorJo]

+Alfredo Ramos Thanks, and you're welcome!

[@queendolcy]

Very helpful I experienced improvements within two days. I am grateful

[@normad2010]

Great video advice Dr Jo, I have severe herniated disc at L4 /L5 area amongst other areas but that area most severe. I also have secondary left leg Lymphodema after surgery in 2006 for Hodgkins Lymphoma, so it's not easy to do exercise. I find your advice very good and I approach the exercise slowly. Thanks Dr Jo great tips and advice

[@AskDoctorJo]

Thanks, and you're welcome! Good luck.

[@edhenn9934]

You’re the best, tweaked my back, and it bothered my herniated disc in my lower back. Been trying to get back to normal since Monday. I’mma stick to this. After one workout, I already feel better. Didn’t do the last part though.

[@venkatramana9435]

Hi Doc Joe, great video and tutorial to help patents suffering from herniated disc issue,. I am suffering since last two weeks from this pain. Now after seeing your great video and practicing myself, find really helping me to cope ith this. Many many thanks for sharing this. May God give more power to you help all humanity. regards Venkat

[@AskDoctorJo]

You're welcome, and thanks.

[@pelucitadered]

Are these exercises also for a person who has several herniated discs? Thank you for this video. I hope it helps.

[@NguyenTanThanh_Tam]

Good health to everyone !

[@eliteaviators]

Wow, simply amazing!! I’m an airline pilot who sits for long duration’s at a time with disc issues. This has helped so much!!

[@AskDoctorJo]

Glad it helped!

[@shanastrozyk3866]

Wow!! I can’t believe how these stretches help calm the spasms in back almost immediately!! Thank you!!!!!!!!!!!!!

[@AskDoctorJo]

You're welcome!

[@Dr.AtharPhysio]

Thanks dr. Jo...I am a Physiotherapist...and ur video is helpful...👍

[@AskDoctorJo]

You're welcome, and thanks!

[@LayJohnsonTV]

I’ve been rear ended and these helped so much!

[@AskDoctorJo]

Glad they help!

[@lisanash6487]

Thanks for your simple and quick description of these exercises.

[@AskDoctorJo]

You're welcome.

[@freyacesare]

It work wonder and help a lot with my pain! Thank you very much. 😁🙏

[@AskDoctorJo]

You're welcome.

[@theodenking1449]

Good day, Doctor! I've been experiencing minimal pain in the lumbar, gluteal, and down to the thighs. I've tried your recommended stretching methods and have been experiencing slight pain in my left gluteal area whenever I walk. Is this soreness because of the third exercise? Appreciate your response as soon as able.

[@fedupwithem6208]

Gotta love that quick response...

[@mireksowinski941]

Thank You ! :) After this set I was like a teeager gymnast ! IT WORKS !!!!!

[@AskDoctorJo]

+mirek sowiński You're welcome! I'm glad they helped.

[@theralanikhil2103]

Thank you for giving this ....

[@sweetsenssweetsens]

Thank you so much doctor. I was in so much pain and this did the trick.

[@AskDoctorJo]

You're welcome.

[@isaiasmendoza9995]

Dr. Jo, you always come through. Thank you very much

[@AskDoctorJo]

You're welcome 😎

[@diegovarascovarrubias5292]

Hi Dr. Jo! First off, thanks for all the videos. These have been very helpful as I’ve started my recovering process. I wanted to ask if you have any specific recommendations for herniated extruded discs. Thanks!

[@AskDoctorJo]

You're welcome. The above should help. I also have many other videos for herniated discs and sciatica. You can find all my videos at: kzbin.info

[@user-uq6en2ih3p]

Welcome. He is from Iraq. I would like to explain the exercises in Arabic, and he is one of your followers. Thank you very much❤

[@mayicydawn612]

She's straight to the point and fast. Other videos take too long to explain. When in pain, less is more

[@AskDoctorJo]

Thanks :-)

[@reinaa8595]

thank you- i always come back to this during flairups ❣️

[@AskDoctorJo]

You're welcome.

[@ethiopiahageriehagerieethi3987]

Thank you so much dear Dr. You have no idea how much I am benefited from this miraculous exercise!!!

[@AskDoctorJo]

You're welcome!

[@charishmaraopeechara248]

Thank you so much doctor...I am preparing for competitive exams and literally I always feel the pain...I have tried your exercises which gives me relief and it stopped tingling in my foot now. I don't know how to express my happiness...I'm very grateful to you mam...i never kept a comment in anyone's channel.. but you are worth it mam... feedback must be given ..all the love and good blessings to you ..❤️

[@AskDoctorJo]

You're welcome. I'm glad it's helping.

[@madhu1987ful]

@@AskDoctorJo hi doctor I have slipped dis L4-L5 and L5-S1 Recently I m getting numbness in feet n hands at times. What do u suggest? Please

[@madhu1987ful]

Hey charisma What was ur problem? Can u brief? I have L4-L5 and L5-S1 slip disc issue

[@busrannhobileri8381]

I have two disc herniations. I'm not currently doing any exercise for this. But its really sore and affecting my life quality. I got tired very quickly and having difficulty immediately after i stand up from a chair. I will start these exercises today. I hope it helps and then i'll update this comment. Thank you.

[@AskDoctorJo]

You're welcome. I hope it helps too.

[@carlstevenson2852]

Instant relief. Thanks. I'll keep doing the exercises.

[@AskDoctorJo]

You're welcome.

[@rosiewalker1392]

Brilliant!

[@DalyaEason]

You literally saved my so much pain with the number four while pulling from under the thigh. I’ve been suffering for days and none of the exercises I’ve been following have helped. The second I did that stretch I felt the best relief everrrrrr! Felt better than a steroid shot in my back lol. Thank you soooo much. The pain never came back and it’s been three days already 😊

[@AskDoctorJo]

You're welcome. Glad it helped.

[@SKY-el1tl]

How's it now I just started doing it and I feel a bit reliever

[@DalyaEason]

@@SKY-el1tl As long as I keep doing these stretches regularly I am fine. If I slack off and the pain starts, I do these exercises and it helps so much! These exercises are truly helpful and I keep going back to them. Glad it is working out for you so far. Keep at it, friend!

[@akashgowdahu]

Thank you so much ma'am Iam a teenager who started developing this pain due to bad posture in exercise the pain drastically reduced with the above exercises thank you ^_^

[@AskDoctorJo]

You're welcome.

[@rover1126]

@@AskDoctorJo this exercise is for L5/S1 injury?

[@aadilnabiqazi]

Thank you doctor Jo. I can't believe. It helped for the back pain relief instantly.

[@AskDoctorJo]

You're welcome.

[@PraveenKumar-mw3nc]

thank you

[@minervavidal6055]

When should I ice my back. Before doing the exercises or after? And thank you for helping us !

[@AskDoctorJo]

You're welcome! Icing afterwards is usually best.

[@greggocean]

@@AskDoctorJo after daily exercise? If so for how long?

[@kanwalnasir5880]

This is great so helpful, thank you! I’m just wondering by doing these regularly alongside walking and swimming, will it get rid of the disk problem altogether meaning will the disc be pushed back into place?

[@AskDoctorJo]

You're welcome! It's possible. It really just depends on how severe your case is, and how your body reacts to the treatment.

[@sarcasticmeeeeee5499]

Hey did your herniated disc cured??

[@kanwalnasir5880]

@@sarcasticmeeeeee5499 No, but I find the exercises really help reduce the pain

[@MrRumiancev]

Omg I can’t believe it helped to relief pain instantly. Thank you sooo much!!!

[@AskDoctorJo]

You're welcome!

[@potatotranslator08]

I have a disc bulge which also has been causing me mild nausea, but this exercise helped a bit as well. I hope it continues helping.

[@AskDoctorJo]

I hope it continues to help too.

[@1989nkhl]

Hello doctor thanks for this video ! i've mild nerve pain along left leg, when i tried 3rd exercise with left leg folded, i feel some pain. Should i continue or nt?

[@AskDoctorJo]

You're welcome! Mild pain is okay as long as it stops when you stop the exercise. More pain than that, you should not do it.

[@ronost1722]

Hi Doctor Jo, could you please answer how many times a day I should do these exercises and how long it will take to completely heal my herniated disks?

[@AskDoctorJo]

You can do them 1-2 times a day. It really depends on how severe it is. It heals differently for everyone. Good luck.

[@almostaverageroger]

I injured my back yesterday and it hurts so much that I find it hard to stand and walk. Saw this Video and tried it and it definitely helped made me feel better. It has been a day and I've been doing this and I feel so much better. I could walk and stand with less pain now. Thank you!

[@AskDoctorJo]

You're welcome!

[@alastair3580]

Thank you so much. My back was killing me after working in the kitchen all day at work. Watching your video and your exercise just once helped so much and help me to go to sleep. Thank you so much

[@AskDoctorJo]

You're welcome.

[@akshathasahukar5943]

I have disc bulg pain form 2years 😭 it so irritating ,I have consulted many Dr's they suggested me to do exercise even after that sometimes I feel pain

[@fouratlehmidi3938]

There is no cure for this disorder big pain Trust me even if u do a surgery nothing will really happen

[@zikpuiihmar6060]

Hello doctor , Iam 17 years having disc pain,i got this uncomfortable feeling around my left low back after doing deadlift..After around 2-3 weeks the pain just become worse...Now its been around 1 week with this pain now,will i be able to recover completely like before to play football and go to the gym Please do respond :)

[@AskDoctorJo]

It really depends on what is going on in your back. If you haven't, you should go to the doctor and get a proper diagnosis so you can do the right treatment.

[@jimmykoskinas]

same with me brother im 17 and injured myself squatting. ive been injured for around 2 months now but I haven't been getting the right treatment as my chiropractor thought I could have tore something until I got my CT and it showed I had some height loss in my discs. Hopefully you're all healed up now 👍🏻

[@moeezawan7560]

jimmy koskinas how are you doing now?

[@tomthumb9839]

Hi Doctor Jo. Thank you for the informative and useful video. It is appreciated. Give the dogs a hug for me!

[@AskDoctorJo]

You're welcome, and thanks! I will!

[@Dcvillnz]

Thank you 🙏 I hope you have a blessed evening ! Godbless

[@AskDoctorJo]

You're welcome, and thanks.

[@wrightdogg88]

Been in pain for 4 days! Unable to walk! Can comfortably say this has helped me! I’m able to stand straight and walk more frequently! Hopefully after a few days I’ll be back to normal! Update pending….

[@agentk1930]

How are you now?

[@WeatherNut27]

@@agentk1930 update still pending. Maybe it didnt help?

[@agentk1930]

@@WeatherNut27 he died apparently i tried reaching him and finally got in touch with his sister and apparently he is dead now he popped a vain in his leg

[@rickrick7818]

How long should a person wait after injury to begin these movements?

[@re_di_roma_is_back2388]

About a month I guess

[@trvxzen]

I’ve literally been in pain for the past 2 years and the doctors only prescribed me some painkillers which did absolutely nothing and after doing some of these stretches I felt instant relief and I never felt like this in years. Thank you so much ❤

[@AskDoctorJo]

You're welcome.

[@mollieboldt2696]

Interesting video I will start right now thank you dr. Joe have a marvelous day and may the Lord truly bless you

[@AskDoctorJo]

Thank you; you too.

[@nona_nonayaat744]

ok iam 16 years old and i have disc its realy pain and hurt i wanna do exercise but i canť please help me 😞 i feel like old

[@AskDoctorJo]

Have you been to your doctor or to see a physical therapist?

[@nightclub7234]

noor nora Hey, I'm 18 and I have a herniated disc which makes everyday things so difficult 🙁

[@charafeddinekaddouri8644]

probably dead

[@mungpikr5084]

nona _nonayaat Woow it is very simple and very good

[@paulsuresh6450]

Night Club... Do, regular bed exercises.... Stretching and strengthening

[@stevensonrf]

Love the Super Man/Woman Socks!

[@AskDoctorJo]

Thanks!

[@PAPOSHNAGAR]

Great, to the point video. Was in excruciating pain since last night due to herniated disc, this helped!

[@AskDoctorJo]

Glad it helped!

[@scotscaspian]

Thank you! How do flat feet affect back problems?

[@lavendertemple1711]

Thanks so much good job ❤️❤️❤️

[@AskDoctorJo]

You're welcome, and thanks.

[@shiftyshamsk]

I've lower squashed disc and often pull my back above my disc, which left me unable to move all my back, but now I've crippled myself from the lower disc down. It suddenly went and sent me to my knees for 15 mins. I couldn't move. I thought I'd need gas and air from an ambulance crew to help me move. I managed to climb and get help. I'm now walking and moving but not lifting. I can sleep and get out of bed. Even tho my legs and hips hurt I found walking has been a great help. Waiting on physio therapy soon....

[@NOIRIST]

I'm going to do these now, and for the next few days. Thank you!!

[@AskDoctorJo]

You're welcome!

[@biggyb5690]

Thanks Doc for these exercises. I have 2 herniated discs. I get to a point where I find it had to walk or even stand. But when doing these excircices they really do work and help.

[@AskDoctorJo]

You're welcome.

[@zj6820]

Thank you, it worked for me..your my lifesaver..👍

[@AskDoctorJo]

You're welcome!

[@margarita8337]

This excercises helped me. I cant belive how good they are. I felt so much pain i couldnt move normaly. Now it so better. Thanks

[@AskDoctorJo]

You're welcome.

[@annampeter2891]

Appreciate. I felt easy to follow the explanation and feel better doing figure of four. I am having anterior herniated L5 with pain radiating to left leg. Can I do bridges and prone cobra exercises?

[@jemersondiaz5302]

thanks so much i feel the relief already

[@AskDoctorJo]

You're welcome.

[@amitgupta25121993]

Thanks for the disclaimer

[@AskDoctorJo]

You're welcome.

[@Gaelara]

Third one was great for pain relief. Thank you

[@AskDoctorJo]

You're welcome.

[@knightofnights1693]

The first 2 exercises are easy, third is a little more challenging I think because I have no back pain but the pain I feel is some in my glute but mostly below the knee that really stings and makes me limp.

[@MsHyunie]

I love your channel! I am pursuing DPT and I feel great knowing I can get a head start with some therex :D!

[@AskDoctorJo]

+MsHyunie Thanks! It is a great profession! If you have any interest, I also have a software program for home exercises. You can check it out at hepbuilder.com Good luck!!

[@MsHyunie]

Thank You!

[@AskDoctorJo]

+MsHyunie You're welcome!

[@dalivelkovska7698]

Hello Dr.Joe, thank you for this video. They are very simple effective exercises. I wonder is it ok to also do pilates to strengthen my core muscles in parallel with this? Your reply would be much appreciated.

[@AskDoctorJo]

You're welcome. Unfortunately, I don't know since I can't evaluate you. It's best to check with your doctor.

[@kellypetersen6325]

Wow this is so so helpful, thank you!! I did the sets all once and I ALREADY saw improvement with the pain!

[@AskDoctorJo]

You're welcome!

[@valentinasima6009]

They are very helpfull, thank you

[@AskDoctorJo]

You're welcome.

[@sisulfahanwar120]

Thank you, Doctor Jo!!

[@AskDoctorJo]

You're welcome!

[@ReegyDee]

Are these going to strengthen us too? My problem has been increasing over the past 2 months, and I've been doing excercises for about a month

[@hoodiebabooty244]

These are super helpful as a guide! I've visited several doctors and therapists and they advised something similar, but my worst problem is that my right calf and hamstring gets painful when im trying to stretch them, and numb when im doing the figure 4 exercise. Some therapists say it was muscle tightness, but its not there at all in my left plus they were working just fine before i got diagnosed with a herniated disc. Is it possible the sciatic pain itself is stopping my extension motion, or is it just muscle tightness? Either way, thanks for being an angel with sharing these tips!

[@AskDoctorJo]

Thanks! Unfortunately, it's probably a combination of both. When the muscles aren't getting the complete signal or a delayed signal from it being compressed somewhere, it can cause weakness, tightness (spasms and guarding), and numbness. These might also help: kzbin.info/www/bejne/pomQgnxqrLejn6c

[@nitikagupta1731]

Best excercises, instant results

[@lizzyvaz647]

Dr Jo, thank 🙏 you so much, I feel pain free after many years, I am able to go to sleep and I don't even want to get up, this is such a wonderful 😊 feeling 😊 Thank you

[@AskDoctorJo]

You're welcome.

[@francescadrums2062]

Thanks so much for these exercises! They're simple, and very helpful for my (post surgery) herniated disk!

[@AskDoctorJo]

You're welcome, and thanks. Good luck.

[@Sexygirl31ify]

Omg I feel better I am not the only one going through these back pains. Lately I have been feeling like a pariah will try these exercises, GOD bless you for these!!!!!!!! Thx for the video

[@AskDoctorJo]

You're welcome!

[@shubhammehra4300]

Bridge in segments worked wonders for me. Thankyou.

[@AskDoctorJo]

You're welcome.

[@lindadodo5968]

I had rfa on both sides 6 weeks ago and it unmasked new pain and oh my goodness I’m in so much different pain now. It’s more off to the side and goes down to my hip to my groin through my leg. I can feel it’s coming from the center of my back. When I move it spasms and holy good gravy. 😫 Thank you. I’m going to start in a few minutes.

[@AskDoctorJo]

You're welcome.

[@gupsdhamrait]

Thanks Doc!

[@AskDoctorJo]

You're welcome!

[@mennaelansary5549]

Hello doctor , thank you for this great video Will it help for pushing the disc back ? Is it possible to push it back anyway ? And how many times should i do the exercises aday ?

[@theprophet7482]

Thanks for the video ! I did them with you for a second and already got relief. Good for you and thank you!

[@AskDoctorJo]

You're welcome!

[@7707J]

The Prophet is it gone now?

[@erik3423]

Are hyperextensions in the gym a bad idea when you have a herniated disc? Do you recommend them as something to supplement these stretches?

[@530skeptic]

You solved my problem. Thank you doctor!

[@AskDoctorJo]

You're welcome!

[@stiofain4693]

How long did it take you to feel better?

[@drzaheerbohari2868]

hellow Dr Jo, I enjoy watching your vedio and the style with your smile and talking style.. my question is for sciatica you teach Flexion exercise, while for herniated disc u r showing Extension exercise, but even in herniation symptoms r very. same like Thigh to call radiation of pain, tingling and even numbness.. pls give me your conclusion what is the thumb rule to use Flexion Nd Extension exercise thnak you

[@AskDoctorJo]

Thanks. It depends on what is causing the sciatica. If it's from a herniation or a compressed nerve in some other form, like the piriformis muscle, etc. That's why it's best to get diagnosed by your doctor or physical therapist in person to know for sure what is going on. Good luck.

[@gilmorehappy7141]

I just got the herniated disc news a week ago after being told for 8 weeks don't get a MRI it's not a disc! Lol I found this really helpful and I don't need to have a therapist to do these. Thanks Dr Jo I'm a fan now!

[@AskDoctorJo]

+Tony Stark You're welcome! I am glad they helped.

[@waliafghan9067]

Thanks so much these exercises ❤🙏❤️

[@AskDoctorJo]

You're welcome.

[@grahamryle7657]

Thank you so, so much this information has really helped with my herniated disc

[@AskDoctorJo]

You're welcome.

[@pookiemonster100]

I had to come back. Ive been doing my physio therapy stretches for the last 3 days with no relief. I went to KZbin for the easiest way to get relief. I already do these excercises but! Doing these exercises in this order. In longer time intervals has given me a ton of relief in 1 day. Im still sore and stiff but I am walking straight again. Another day or 2 of this i may be back to normal. Thanks for the content!😊

[@AskDoctorJo]

You're welcome!

[@sudhirkumarsahoo49]

Thank u so much...my back pain goes instantly.

[@AskDoctorJo]

You're welcome.

[@ranafahad7066]

Nice video thanks dr jo

[@AskDoctorJo]

Thanks, and you’re welcome.