Herniated Disc Exercises to Avoid: The Cobra Pose

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The Cobra Pose is one of the most over-prescribed and improperly done strategies for a herniated disc. I get the idea but the problem is there are too many people landing on these stupid Yoga videos talking about back pain relief and stretches to heal a herniated disc and this overextended exercise seems to always pop up.
If you do this exercise wrong you WILL hurt yourself and slow, if not stop your chances of getting long term relief.
There are BETTER ways to using extension exercises to help with a Herniated Disc and in this video, I want to share with you a simple progression you can use overtime to reverse the effects of a herniated disc.
Whenever you're ready, you can connect with my coaching even more through the resources below!
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[@Fitness4BackPain]

►►FREE Workshop: How I Beat Back Pain Without YOGA fitness4backpain.com/backpainworkshop ►► Follow me on Instagram: instagram.com/fitness4backpain/

[@wichersham]

This exercise works. This was the best treatment I did for my herniated disc. Do this and do this a lot.

[@Rokiriko]

Which one???

[@kitkat7491]

I agree

[@blebull]

@@Rokiriko LOL, the whole video is about that excercise

[@AR-777]

What kind of herniation u have? Bulge or prolapse or extrusion?

[@fernandorebustillo2317]

Same here!

[@rochellebaca889]

Thank you for this! I feel like the cobra pose actually made my back pain worse. This felt so good just laying and breathing

[@babitakumari-ln1zb]

I can relate

[@NerdyxSpicy]

Same!

[@ochreoverseas3829]

same

[@sig108432]

This video has been life changing for me. I have been doing it for 2 weeks today and can’t believe how much relief it has given me. I was doing everything wrong before this. I seriously can’t thank you enough for this. God bless you sir.

[@serinapaine582]

I don’t normally comment on KZbin videos. But I have to say thank you!! I started this technique yesterday with head on the floor. I am already noticing a difference. My husband even said “carry on with what you did yesterday it’s working” A big thumbs up to you!

[@namita5870]

Atleast one video i came across which is 100% correct on what not to do in back pain... my physio told me same things on my first visit... 1.no cobra stretch in disc issues and 2. Stop following random youtube exercises for back pain relief..they might make your pain worse.. But he made me do these exercises everyday along with others.. i can surely say you are an expert and ppl should definitely follow u.. thank you for providing the right information. U deserve more views and followers

[@Fitness4BackPain]

So pumped you find it! It’s getting more and more reach and helping a lot of people! Thanks for sharing!

[@janicethrasher4003]

Isn't this "a random youtube exercise for back pain relief" lol. I think the take away is just as Cobra can be harmful for some, it is also helpful for many. I think we can same the same about nearly every exercise. Look at the lady above, she says JOGGING helps. So. there ya go.

[@abesinay6330]

My physical therapist explained the cobra pose is meant to open the anterior spine and close the posterior spine and allow the bulging disc to “slip” forward from the tension and reduce the pressure on the nerve root. It helped me a lot and practically eliminated my pain/radiating pain in a week. I don’t know that ruling out cobra pose completely is wise.

[@Fitness4BackPain]

Did you watch the whole video? I still suggest graded extension. Just not as aggressively as the full cobra pose.

[@mikehoncho2900]

When I do the cobra pose my sciatica gets worse. That’s what he’s trying to prove. It’s not a one size fits all

[@qilight]

@@mikehoncho2900 Cobra is a back strengthener. You use the muscles of the lower back to lift your chest off the floor. For lower back pain and bulging discs, start with sphinx pose (on your elbows) then work yourself up to pushing yourself up (stop when it begins to hurt). Inhale push up to lift the chest of the floor and feel an extension in your lower back (as if you want to drag your body forward but your lower body stays behind). Exhale lower yourself back down. 10x. I call these cobra push ups, it's miraculous!

[@Ashley-el4wf]

​@qilight that isn't right. You are supposed to use your arms to power you up. Not your back!!!! Dude, you are ruin your back

[@miguelarturopalomaresruiz]

@@Ashley-el4wf Absolutely RIGHT cobra pose is not a back strengthener, Cobra pose is a mechanism to force your lower back curve into it's natural position All strength should come from your arms so your back is relaxed and it can be bent in the right position When your lower back is injured, the right approach is to make your core muscles stronger first, and then your lower back muscles I will not try to explain a "workout" or "routine" to strengthen your core or lower back muscles since every person injury is different in kind and level and they requires different approaches accordingly

[@FTLGSports-cw4hx]

This is the one - only up to the elbows is all you need - it worked for me plus combined with the Bird Dog exercise - key for me is stop sitting down if you can - and when you feel pain again get back down to your stomach - take those deep breaths and relax - I am still in recovery but getting better every day👍

[@Phoenix-bm6sr]

Was searching for yoga for low back pain and all I found were cobra poses until I found you! Thanks!

[@mileswhoward]

Thanks for speaking out about this. I've got an L5-S1 protrusion and several times, as I recovered, I was encouraged to do cobra pose by multiple physical therapists. This made my pain significantly worse. Way too much, too soon. Following the McGill Method, avoiding excessive extension, and simply lying prone with my head resting on my fists worked so much better. I get that extension is beneficial for a lot of folks with disc herniations, but it seems to be very over-prescribed.

[@Fitness4BackPain]

100%

[@johnbr59]

In acute phase or with onset of acute pain, back extensions can be incredibly painful, even if the underlying cause is disc related. It is not as simple as "bend backwards so the disc goes back in". I know this from experience. Sometimes bending forward actually feels a relief compared to backward. Usually in the first week or two of an onset of acute pain, bed rest and simply moving about as normally as you can, going for walks, etc, is the best treatment.

[@brandoonf6962]

@@johnbr59 what should I do about thoracic mid back disc pain? It feels like its fractured and cobra pose hurts. Should I beend forward or just lay down/normal life? I had this since Jan. after overstretching my back something popped.

[@johnbr59]

@@brandoonf6962 did you have a scan? Is it definitely a disc in the thoracic ?

[@brandoonf6962]

@@johnbr59 its def a disc. I have to have a mri to determine how bad it is

[@notatheist]

It’s called the *_McKenzie Method._* What you call the Cobra pose appears similar to the *_McKenzie Method,_* but it is different. The *_McKenzie Method_* uses a small set of stretches and bends that push the disc away from the spinal cord and major nerves and back into place within the spine. I decompress my lower back for two minutes then do the McKenzie back bend. The decompression separates and makes room in the spine for the disc to settle back into during the McKenzie back bend. Three herniated discs. A good day meant that I wasn’t crying out all day. The McKenzie exercises gave me my first experience with relief, but it was very temporary and I had to do them constantly. I watched videos on the spine and injuries day after day. I eventually combined decompression with the stretches and the pulsing down my leg stopped for the first time in months. I was able to drive within a week. I’ve continued the exercises for the last year. I often forget that I walked with a cane for a long time. I forget that I walked with a very pronounced limp for a long time. The *_McKenzie Method_* works. It may be similar to a yoga pose, and yoga can be devastatingly harmful for a herniated disc and its recovery. But, it *_isn’t_* a yoga pose and it is a significantly powerful tool for recovery.

[@Willigrow]

Exactly! I was lucky that I did not have that big of an injury, but after I noticed some sciatica (didn't know that was it at the time) my symptoms got worse over few weeks. I expected things to heal and go away like some other back pains and strains I would sometimes get from training or whatever. After almost two months of pain I found that method and it started getting a little better every day. I've been doing it for some two weeks now and my nerve pain/sciatica is 80% better now. Hopefully I'll get rid of it completely in several more weeks.

[@bigshaq2929]

Can you please be specific what method you use to decompress and then stretch? Many thanks!

[@notatheist]

@@bigshaq2929Inversion table works well, but laying on the ground works. Any method that pulls your torso while your bottom half stays in place. Anchor your legs or feet under or onto something and relax your back. Grab on to something and pull your upper body away from your lower body while your lower body stays in place. The idea is to pull your spine, or your upper and lower half, apart. As you do, you may naturally tighten your back muscles. Relax them and allow your spine to slowly decompress. Hold it for 20 to 30 seconds, then immediately move into the McKenzie back stretch that resembles the cobra yoga stretch. Keep your pelvis on the ground while pushing your upper body up as far as you can without causing significant pain. Sometimes, you’ll need to start with being able to only stretch back far enough to be on your elbows, but you’ll be able to move further over time. I’m going to make a video showing the many things I did and how I did them.

[@bigshaq2929]

@@notatheist fantastic. Thanks for this. I will follow/subscribe to you in anticipation of the vid!

[@bigshaq2929]

@@notatheist would 'hanging' work in the same way? I have above average upper body and grip strength to be able to hang for a while....?

[@user-mw4zr3re9o]

I was told the cobra pose will help move the herniated disk off the nerve and potentially move the disk back into the area it needs to be in.

[@AR-777]

Thank you alot....suffring from disk extrusion last one year...tried everything nothing works...asked to go for surgery....finally your suggested cobra pose helped me...it relieve some pain....feeling bit better...hope and pray my disk extrusion will be cure by this pose...🙏🙏🙏

[@ryanoconnor7957]

how is it 2 years later?

[@AR-777]

@@ryanoconnor7957 i am fine after taking treatment from a doctor in India....and some spinal realignment excersize suggested by Doc.

[@emanuelebarbato]

So you're basically doing the cobra pose in a video titled "Avoid the cobra pose"

[@johnbr59]

There is a kernel of truth in this video. Like most things in life, you have to take a nuanced approach. I've had a L5/S1 herniation for 10 years. Lying face down and cobras are a fundamental for me. However, when I have a relapse/flare up, cobras can be very painful. People need to expect pain when trying to execute this position when they are in an acute phase of injury or reinjury. Working up gently as he suggests here is a good idea. It's not simply the case that you can push up into a cobra and it pops the disc back in. The reality is a lot more nuanced. When the area becomes painful, the muscles and joints seem to become "warped" and do not move and function correctly. Therefore moving backwards can be incredibly painful, even worse than moving forwards.

[@M0Nk3yK1Ng2]

Cobra pose works. This is how I get relief of my herniated disk.

[@ceciliadake6220]

Me too

[@mhairifranz13]

Me too!

[@notatheist]

It’s called the McKenzie method. I decompress my lower back for two minutes then do the McKenzie back bend. The decompression separates and makes room in the spine for the disc to settle back into during the McKenzie back bend. Three herniated discs. A good day meant that I wasn’t crying out all day. The McKenzie exercises gave me my first experience with relief, but it was very temporary and I had to do them constantly. I watched videos on the spine and injuries day after day. I eventually combined decompression with the stretches and the pulsing down my leg stopped for the first time in months. I was able to drive within a week. I’ve continued the exercises for the last year. I often forget that I walked with a cane for a long time. I forget that I walked with a very pronounced limp for a long time. The *_McKenzie Method_* works. It may be similar to a yoga pose, and yoga can be devastating for a herniated disc. But, it *_isn’t_* a yoga pose.

[@johnnyrodriguez276]

@@notatheist This with PT im living 95 percent pain free 3 herniated discs also and 2 facet diseases

[@arjuna207]

Me too

[@johncausey5344]

Bro…. I’ve been doing the cobra pose for a month now with little to no results… One time for 5 minutes and this helped immediately! Thanks so much

[@oldboy.2736]

Didn't get you. You were doing it for a month with no result but after one month you did it for complete 5 mins and your pain went away? Is that you want to say?

[@andrewwebster6358]

You are absolutely right! One year recovering from a herniated disc and there was no way i could do the full cobra, i still can’t. Hope more people see this video. Thanks

[@Fitness4BackPain]

Thanks for checking it out and sharing!

[@rostrek1]

How are you now?

[@kaninoukaninou9594]

How do you feel now?

[@CT2507]

No true! The cobra pose healed my hernia which was so bad i often had to crawl out of bed on all four! I got this pose with instructions from a very good physiotherapist. I did it slowly, holding it for 10 seconds, 10 times every hour of the day for several weeks. And it was the only exercise that was really helping me. Laying on the belly as you show also helped me. But the cobra was accelerating the healing.

[@Preeti-lw9jc]

How are you now hope you're doing well ❤️‍🩹

[@CT2507]

@@Preeti-lw9jc I am doing much better now thanks. These last 3 weeks have been almost painless. I have been doing deadlifts and squats every day for the last month - 6 weeks. And it really starts to show now. As my glutes and entire lumbar area is getting stronger everything is getting healed up! And I am doing a yoga pose each day several times a day called Virasana-Guptasana. This variation: kzbin.info/www/bejne/ppSuiaWtrb9kj5Y Its really good for healing and strengthening the sciatica nerves! So it turns out I have had weak sciatica nerves for years, cause as I sit in this position and the sciatica problem disappears, the herniated disc in the lower back also gets healed automatically! They are apparently connected. So i highly recommend this trio to anyone with lower back problems. Deadlifts, squats and Virasana- Guptasana. I am certain now that all my lower back problems, including sciatica pains and herniated discs have come from too weak muscles and sitting too much!

[@figueiradafozzz]

Hi, thank you for this video. I'm trying to heal from herniated disc happened two weeks ago. On the Internet as you say I found a lot of videos about the cobra pose for herniated disc. But every time I tried it (even if doing it in a very soft version and for a short time) I sensed that it wasn't good for my back pain. So I looked for videos about the danger of cobra pose for herniated disc and I found yours. For the next six weeks I will try your suggested positions. Thank you again, you gave me hope🙂

[@Fitness4BackPain]

figueiradafozzz yeah give it time and do what I suggest. You just gotta be patient with your body. The more you rush it the longer it will take. What are you doing for core training?

[@nazrinsalimzade2598]

Hey ,did it help?How you doing now?

[@herbleonard88]

I'm so happy I found your channel I tried that Cobra pose and my back got inflamed thanks for your video..

[@sewsewhappy4558]

I wanna cry, cuz I finally feel someone is validating how I feel about the cobra pose. Thats what I've been prescribed by my physical therapist in to work up to. But I'm in so much more pain. I'm gonna give this a go and see where it takes me.

[@Fitness4BackPain]

Awesome glad we could connect! Now let’s get you better!

[@johnbr59]

It can be incredibly painful if you're in an acute phase or if you don't work up to it

[@miguelarturopalomaresruiz]

Interesting thought ! When I see the videos about the cobra pose it is not for everyone, it considers that people can already bend into cobra position That's one of the importance of visiting your personal physician, but people normally comes to youtube to find solutions. Very educative ! As a person going through recovery on a herniated disc I can Agree with this video here's my personal experience on this journey : For me I went to my personal physician and he showed me the way for me to do it (which of course is different for other people) 1.- rest on my belly 2.- my feet should also be facing down so my legs are also straight and not pointing out 3.- As I wasn't able to rise my whole body at the start so just elbows to the side arch my back as much as i could 4.- I should try to rise my legs and feet from the ground while my belly should still touch the ground and then rest for a whole minute before trying again 5.- this is the important part : do not put any strenght or force if I started to feel any pain or tired 6.- do this for 15 minutes 5 times per week After the second week I was able to lift my upper body a bit and now (6 months later) I can do the relaxed cobra pose (with the elbows) for 15 minutes and each 5 minutes do the extended cobra pose (pushing with my arms) for 30 seconds All the sciatica pain is now gone, but I think I have another problem : Pyramidal syndrome since all the right leg pain is now gone, except for a very localized pinching pain right on my buttock next physician Appointment is in 3 months, i'll keep you posted

[@firstclassbusiness4415]

THANK YOU! CANNOT WAIT TO SEE WHAT HAPPENS AFTER A WEEK!

[@Jijohann]

everyone body is different, this is why we do what is called . Yes, we do variations of an asana and on top of that we can use many props to avoid injuries. A real teacher will NEVER push your body. Awareness is key. Alignment is key. Unfortunately, it is almost impossible to properly learn an asana just by watching a video. That being said tho, it doesnt mean that there isnt well structured and beneficial information.

[@johnnybravo9922]

Definitely gonna try this! I’m in the military and herniated my l5 s1 2 years ago and keep having relapses the latest one 2 days ago, i always get told to go into cobra pose and push it out 😩 and just take anti inflammatory’s. Thanks again.

[@johnbr59]

I know from experience that in the acute injury or reinjury phase, cobras can be very painful, even if the underlying problem is disc related. Don't be dismayed if that is the case. Usually 2-3 days rest (bedrest) and then a week and a half of taking it easy (painkillers etc) is enough for the acute pain to subside, then you can start working in back extensions (cobras) and everything else.

[@romanruano1369]

I was watching another video that mentioned herniated discs can bulge from different directions and require different excercises and stretches depending on the type you have. If you dont know what you have you can be making it worse. Talk to a doctor, get an MRI

[@ahmdnaube3745]

That did not definitely worked for me.. because the doctor sends me to physiotherapy and therapist gives a bunch of exercises which includes some which someone with disc bulge or herniated disc should not do, like bending touching toe blaa blaa...👎👎👎👎👎

[@mileswhoward]

Yeah...I had an MRI done and the best physical therapist I saw suspected that the reason why cobra pose was making my disc protrusion symptoms worse was because it was a paracentral protrusion. From what I understand, extension seems to work better for patients whose herniation is located closer to the side of the spine.

[@AlexisatFPU]

I know that but I'm told I have to do PT for 3 months before they'll consider giving me an MRI after being in severe pain daily and can barely.stand or walk...not much numbness and tingling in limbs unless I do full extension and even on my elbows.. but I have to suck it up and suffer for 6 months before my.doctor will help me try to figure it out so I know what I. Supposed to do..

[@brassones6969]

Are you kidding? The cobra pose helped me more than all the other techniques put together.

[@amandareese2082]

Thank you so much for this video. I am currently in physiotherapy for a disk herniation and bulge. 1st injury last november (2021) never fully recovered re-injured september 2022. L4 & L5 - disc herniation, disc degeneration, facet joint degeneration and hitting nerve root on left side L5 & S1 - Bulging disc, disc degeneration, hitting nerve root on both sides sciatic pain down entire right leg to ankle and top of foot. My physiotherapist has been preaching cobra pose/ sloppy pushups. I keep telling him it hurts and causes pain down my leg but he keeps insisting and says i should wait it out. Very excited to just try tummy work and work my way up

[@1963pickup1]

Any updates?? How are you doing now??

[@amandareese2082]

@@1963pickup1 Yes! so I continued with physio and lowkey did tummy time and the progressions at home (as my physio didn't think it would help but within the next few days I found I had less pain being on my stomach which I took as a win!) I also Continued with the cobra pose with physiotherapist until he realized it was causing more sciatic pain down my right leg. We then switched to a variation of the cobra. Instead of going straight up and back - he had me stagger my hands in front of me and twist looking behind me on my right side only (basically a right sided cobra in a way?). this helped get extension to the disc in a different way. and I was to stop the normal cobras and never to do it on my left side (he never shared his reason but said it would make this worse if I went to my left). I think the exercise in this video is very helpful and I would give it a try. I think the floor progression paired with the right side only cobra variations was a good accidental combination too!

[@Alyssa501]

@@amandareese2082 girl you are me right now. They keep giving me the DAMN COBRA !!! and my sciatica got worse !!!! everytime i did not do it I would feel better. even my chiro told me to quit it. The physio flat out said he could not help me since it was not working. I do have L5-S1. I find the core exercise I have been doing and this one have helped a lot. also getting minor adjustments at a sports chiro clinic. .. I have lost hope in phyisos. I saw 4 this month. my wallet hates me. I am glad to know you got better. This is the second time I have done this to myself I am 27. I am so done with the mack method (cobra) Sticking to core exercise and proper stretching for the discs.. uggggghh ALSO how long did it take you to heal ??

[@007emv]

I had a severe disc herniation almost 3 years ago (couldn't walk) and what really help me was what you are showing at 3.50, simply laying down and relaxing. I then started to used the Mckenzie method and eventually got better. Still today , few times a week I lay down and relax the same way you are showing in your video. The Cobra pose should only be use once your disc is better

[@johnbr59]

Yes, full cobra is done once acute symptoms pass. I lay down face down on a mat for 10-15 minutes after a workout and then do 8-10 cobras. This works well for long term management.

[@smith2186]

How many months it took for you to get pain free

[@007emv]

@@smith2186 Two months after doing the exercise but not totally pain free

[@smith2186]

@@007emv how many months it took does it took like 7 months to feel pain free or you still to this day have pain

[@007emv]

@@smith2186 still not 100% 3 years later but everyone is different

[@n8zdagreat]

100% TRUTH! Im glad someone has said it because no one does! I have been doing yoga for 3 years and have chronic lumbar and cervical osteoarthritis along with herniated disc. Cobra is the pose that often gets recommended and its the WORST pose you can do infact it makes it worse!

[@Fitness4BackPain]

💯

[@ahmdnaube3745]

Me too. It gets worse. It's like the whole area near the disc in low back is burning while i do cobra. But i think the problem is because they are telling to do one way. I mean compressing. Actually we need to decompress as well. So back extension might be good. Compress and decompress.

[@kitkat7491]

And it does help to lie flat on my tummy after trying this... but work up slowly, after a few weeks ill do my fist under my chin.. Like he says... Don't lean up straight away.. Why do so many people recommend but not tell you to work up slowly and leave people in agonising pain...

[@bahavamoss8372]

The cobra pose caused me so much pain . I had l5 s1. Lying face down was so painful for me. This is a good idea. I did it like this too. Bit by bit. Thank you for the video

[@kalboshy]

I also have l5 s1 and cobra pose is causing me pain and probably deterioration, Have you continued to do this exercise and did it go with you after couple of months?

[@sergioantoniomestas]

Cobra was recommended to me by my physical therapist . It helps the extruded disc(if you have one) come back inside

[@Fitness4BackPain]

sergioantoniomestas it was recommended to me too but at the wrong dose and without alternative variations to fit my needs. The full cobra pose should not be the goal.

[@johnnyrodriguez276]

Same here and it helps me

[@chrisz6860]

@@Fitness4BackPain what is the difference between the cobra pose and the McKenzie backbend? Is there any difference?

[@johnbr59]

If it was as simple as doing a cobra makes the disc protrusion go back in, then we'd all be healed by now. It just doesn't work that way.

[@sergioantoniomestas]

@@johnbr59 true but it helps relieving the disc pain. I got my injury around August of 2019 and I posted this comment 2 years ago, I could tell you without a doubt that the cobra is definitely not a cure but it’s relieving on days when you feel the pain creeping up.

[@jagadeeshkumar7820]

I think it is good avoid complaining the yoga.. What you said regarding the alternate positions may be good enough to avoid the back pain. But it is not fair to complain others.

[@waypastforever44]

Awesome video brotha. How many times per day and minutes would you recommend laying face down?

[@Fitness4BackPain]

I would work up to a manageable time. 10-15 minute on the top end is a good place to start!

[@12cowwoman]

For as how many naps as you think you need 😁 Saying that because I tend to fall asleep... ☺️

[@kpaxkapora4279]

By far the best vieo ever seen regarding the Cobra Pose !!!!!

[@Fitness4BackPain]

Thanks for the love! Spread the word!

[@gsphx602]

Just seen your video. Crawled on the floor and laid down. I already feel a lot of relief. I'm recovering from L4/L5 herniated disc. Thank you

[@Fitness4BackPain]

Awesome!

[@12cowwoman]

That relief when you have a moment sans pain... I am happy for you, George! How are you now, a month later?

[@tariqalam2277]

How are you now do you recovered

[@michaelh74]

Thank you so much for making this video. It's so "boring" LOL (just to emphasize what you said, LOL), yet so very IMPORTANT. I have L3-L4 and L4-L5 Disc Bulge+ Facet Joints problems. Almost every KZbin video suggests the more the better extension bending. When I did Cobra, I felt a lot of tension, which got me thinking: is strengthening the back by doing Cobra = TENSION/STRESS? I couldn't figure out WHY strengthening=stressing??? I have to admit that perhaps I had this question, for I don't have the medical knowledge of how things work. Even though I had this question, I still did all the strengthening stretches for extension (that's everybody says, mind you even the physical therapists and doctors!!!). I am so glad I finally came to this video......THANK YOU

[@donnalynnecharette6186]

I sure pray this helps. L2, L3, L4 & L5 slipped. I have Hughes disease too. Nothing but issues. Thank you.

[@dt6615]

NOT! do the Cobra?... You having a laugh? I healed my Herniated disc in a few weeks by doing the Cobrs every day x10 holding for 30 secs. This is a MUST pose for Herniated disc and whoever says not is lying.

[@Fitness4BackPain]

Nope

[@raymondtan3980]

Spot on! A lot of therapists think disc pain is mostly caused when your lower back is flexed , but a lot of people with back pain, like myself, actually experience as much, if not more, pain while we bend or extend our lower back. I'm one of them. It's partly because of what you said - that my facet joints at herniated discs are also worn out and can't take sharp bending anymore. the variation that you shared in the video is much better for me, thanks!

[@tomjohn3387]

Good advice. To add to this, putting a bolster under you, just around the armpit level when doing this helped too

[@massagetherapyforinjuriesf8197]

Now you are my friend... thank you !!!!!

[@JuniorPsuarez]

Has anybody healed from this all i see is negativity

[@ushaparthasarathy9062]

You hater. Nasty comments about cobra. You don't put down something to promote your workout.

[@katsuyasensei]

Thank you for this video and your clear explanations! Would you recommend to do these lighter variations even if the pain is muscular, or in that case the cobra wouldn’t make it any worse?

[@christine9467]

My pt has me doing this cobra pose (press ups) a lot and it does seem to help. 🤔

[@abhishekyash6118]

I think you are right.. My left lower back pain is worse day by day.. Initially cobra extension relieved my pain but know it isn't working..

[@Fitness4BackPain]

It’s something that takes time but the full blown cobra pose isn’t the first step. Start with jay more tummy time.

[@abhishekyash6118]

@@Fitness4BackPain Yes ok.. It happened all of sudden.. Don't know when it will be cured... It's been a month I'm not able to sit for long time, not able to walk properly not even sleep.. 😢😢😢

[@rainsounds4you382]

I definitely had worse results the time I tried the cobra pose. Legs and arms were sore and tingly for almost a day after. Is getting some abdominal pain common for a herniated disc in the low back? I’m guessing it’s shooting through to my stomach sometimes.

[@dn4244]

I think you don’t have herniated disc. You have stenosis

[@luisgomez-hu7bl]

listen i've been to physical therapy and ive seen the youtube videos people post. I have 3 herniated discs so far physical therapy has honestly just made it worse but after watching this video this is the first time i actually see somebody that knows what the hell they are talking about. I've tried the cobra pose i can do it properly but it doesnt do anything for me because like you said it has to be gradual and you cant force it to happen, I rushed it and i did like 10 sets in an hour because i was sick of the pain and just made it worse. I'm going to take your advice and take it slow because at this point its getting really hard to walk and I'm not even bothering going to physical therapy anymore because I cant walk there anymore. It has to be gradual you have to start slow and build yourself up make your lowerback strong again. I appreciate it thank you for having some common sense unlike all these idiots that swear they know what the hell they are talking about and get paid for it yet are horrible at there jobs.

[@Fitness4BackPain]

Really sorry to hear about your experience! You hit the nail on the head with how people go wrong with this. Trust me I did the same out of desperation. Get plugged into Fitness4BackPain.com as well!

[@tariqalam2277]

how long it took for complete recovery

[@rabouala]

He is on point. What he is describing is the McKenzie rehab method, « the cobra » pose being the level 1000 of this method. People jump into level 1000 and either maintain the injury (compression) or make it worse. He just needed a catchy intro for people to tune in attentively.

[@sajidkhanmahmood]

cobra move is more effective than this for usual muscular back stiffness. Perhaps this is required for herniated disc only but for tight back muscles the cobra is very effective

[@victoriatellyann3277]

So glad I found your videos because I have L3,L4,L5 disc herniation and I want to get back to working out but I know alot of trainers do not know what to do and therefore I end up building my upper and lower body but not my midsection and it is so critical to do so matter if I have herniated discs or not. Thanks for this and all the other info provided so far.

[@Fitness4BackPain]

So glad you found the content!

[@DanielSmith-fm4fs]

Definately gonna try this way as I feel little extra pressure or irritation when I do the full cobra

[@prashantpatel3835]

You are absolutely Right in case of fat stomach people having disc herinated. My height is 5'7 & 215lb weight have just diagnosed myself herinated disc. I had tried half Cobra leads to pain. Perhaps because of big fat stomach my spine curve is not efficient for cobra pose. Your technique increase pressure gradually on spine curve with time without pain

[@pantelis241]

I have an L5 - S1 herniated disc and I'm doing the McKenzie technic. It helps a lot.

[@felipesamano8060]

Same l5s1 put the shooting pain out with McKenzie before CSI and it helps even after the shot.

[@ahmdnaube3745]

@@felipesamano8060 You mean the McKenzie technic really works even if there is a disc bulge in L4 L5?

[@ahmdnaube3745]

But for me the pain gets worse when i start doing the McKenzie.

[@magdakinyua1168]

I have l5s1 and if I do the cobra squad It triggers the pain

[@namita5870]

@@magdakinyua1168 yes. Cobra stretch is strongly not suggested by physiotherapists in l5s1 cases. It makes the pain worse

[@danielm1]

good video. but cobra stretch did help me tremendously for bulging disc so it might still be worth a try. for me it was immediate relief. but it's not herniation so i dont know if that makes a difference for this stretch

[@Fitness4BackPain]

Daniel M it’s the extension that helps with bulging and herniations. What happens with the majority of people with LBP is they jump right to the full extension (Cobra Pose) and end up prolonging or causing more pain. Pumped that jumping right into it helped you but this is not the case for the majority of those I work with. It’s a slow gradual thing that needs to happen.

[@danielm1]

@@Fitness4BackPain ah got it. thanks for the great content as always

[@Fitness4BackPain]

Daniel M thank you for being a part of the community!

[@massagetherapyforinjuriesf8197]

Daniel Mier herniated disc is very different

[@rgasta7765]

Wait. 100 of experts all agree Cobra pose is the MAIN exercise. Now you come out and say Cobra pose is bad? Based on what?

[@marlonhayes1035]

He’s basically doing the cobra pose though he’s just not doing full range motion

[@Ephesians5-14]

I spent some time on my stomach yesterday without pushing up and I couldn't believe my lower back felt like it was releasing finally.

[@scarerag]

Hi, I have 2 disc herniated, as well as a L5 S1 Grade 1 Spondolisthesis. Have struggled with chronic pain for close to 4-5 years now. Generally whenever i spend time driving or sitting, I get a pain in my gluteal area and hips. Lower back is also weak if I run or do vigorous exercise. I think herniation and listhesis call for opposite treatment, hence a little wary of which exercise to do or not do

[@Fitness4BackPain]

Running and vigorous exercise needs to be reconsidered. Odds are you’re over doing It. I would scale everything back and focus on building strength around your pain threshold.

[@steveh7382]

The cobra helped my herniated disc big time.

[@nightknight4186]

I'm just starting yoga thanks for this!!

[@Fitness4BackPain]

Of course!

[@Level20HT]

So... You say don't do Cobra Pose then proceed to demonstrate partial Cobra Pose. You say Cobra Pose wont Fix Anything but Partial Cobra Pose will. Let me tell you, I practice the Cobra Pose - starting with partial raises and gradually working my way upwards over a series of Repititions/Sets and it Absolutely Does Work at Providing Substantial Pain Relief and increased Spinal Mobility. I went to my PHCP, then an ER MD, and then a Chiropractor, and NONE of them helped me as much as performing Cobra Pose in Repititions like slow moving Push Ups. Sets of 10, Each rep taking about 10 seconds to lift upward, hold the upward for 30 seconds to 1 minute, then rest for 30 seconds to 1 minute on your chest. Pay attention to relaxing your back and Glutes when you get as high as your body allows during the hold. Do these as often as every 2 hours throughout the day. It should feel like a sore stretch. I have L4/L5 compression and Cobra Pose got me back to work in 1 days practice. I wasn't healed but I could move, I could function without tear jerking pain. I now do Cobra Pose lift ups everyday and I am doing soo much better.

[@theonewhoknocks2809]

It helped me out with 2 bulging discs

[@gammonhound]

Suffering with chronic back pain so I did cobra for 4 days in a row then I twisted round for something and my back went had lateral shift in loads of pain I think the cobra caused it to go

[@hegotaspare]

I’ve been trying the cobra stretch and it helped a lot the first time but not after that. So I’ll tone it down a lot and just do this, see if it helps.

[@tiktokreels925]

After doing this cobra exercise wrong my spine hurt. i did bend my spine very hard after a day my spine start paining when bend backwards and feelings uncomfortable. i'm scared my age is 20 is that serious problem When i sit normal it's not hurt no pain on lower back but when is stand of walk or backwards by mistake its hurt about 20% out of 100 and. Idk its related to this of its just a cramb after 3 day now my left have cramp feel not energetic and i unable to put pressure like normal

[@ArizonaMMJ]

PT and back surgeon both said do cobra pose. What are your qualifications?

[@Fitness4BackPain]

I’m homeless and live under a bridge…plenty qualified

[@ArizonaMMJ]

@@Fitness4BackPain other than that. Do you have any medical qualifications that would make someone follow your advice over a PT or Doctor? Serious question. Lots of people out there become "experts" on KZbin because no one asks these questions.

[@matheussilvarn5559]

@@Fitness4BackPain you are not an Expert, but someone who earned the Prison with your wrong Informations in your Videos. A Zero have more Qualification then you Mr. Double-Zero!!!😂😂😂

[@sixfootfourwarrior]

Dude you are waffling. Get to the point. This could be a 4 minute video

[@rupjyotipayeng3100]

Diffuse disc bulge with mild left paracentral disc protusion Seen at l5s1 level identing thecal sac compressing left traversing nerve root .mild canal stenosis. Sir my report .plz excercise share me i request you.

[@fayflood5713]

I have bulging disc and herniated disc at the middle and low back. As a result I have Peripheral Neuropathy. I am not Diabetic and otherwise in a very good health. I have tried to avoid medicine and hoping to get relief by diet and exercises.Do you think this move will help me and if yes how long at a time do you stay in this position and how many times a day. I appreciate your answer and thank you very much in advance for your time.

[@saadathawkeye2199]

The cobra pose actually relieves the pain for me so there’s that!

[@haiduxhaidux8772]

thank you so much. I had bulging disc and my PT told me to do full cobra pose now after years my facet joints are ruined I am just not gonna stretch anything related to the back. and I am just gonna stretch hips and other stuffs and do what you demonstrate in this video

[@higgovatch4246]

My physio told that I SHOULD do the cobra?????

[@carmelasanginiti4545]

Hi thanks for the video, I have a very sway back and compressed disk and was told to try yoga. Every time I did cobra I would aggravate my lower back, no amount of pressing feet, hips etc (as directed) into the floor would support this pose. I am also quite flexible with no strength if that makes any sense. Thanks for this video it totally now makes sense to me that its something I have to actively work up to. I will now only lay on my belly during cobra.

[@Fitness4BackPain]

Awesome! I would definitely suggest you look at some full body strength training as well! I have a private membership where I write new back pain friendly workouts every 30 days. If you are looking for something safe to try check this out www.fitness4backpain.com/smartstrength

[@tonymaurice4157]

@@Fitness4BackPain so basically just stay on your elbows and how long should I do it for 20 minutes every day?

[@shahalamgaming2305]

Sry im confused You said dont do cobra pose but its a cobra pose that you demonstrate. Unless im an idiot or isit cobra pose is something else ?

[@matheussilvarn5559]

His video say not true about Cobra Pose and all what he say its wrong and Bullshit. Peoples like him tell that he is a Expert but the true is he is not an Expert and his words are wrong.

[@hotnessstud2587]

Hi very useful info bro, I’ve been doing the cobra pose for one week straight, my lower back and hip pain actually got worse. I’m diagnosed with minimum L5 disc bulging and arthritis, I only have lowerback and hip pain, no pain in my legs. You think it’s still possible for me to fully recover from this? I’ve had lowerback issues for almost 2 decades, I’m 34 now. Up until 4 months ago, it was just too much tension and tightness in my lower back, now it really got worse to where I feel pinched nerve pain.

[@Fitness4BackPain]

I do believe you can with the right approach

[@littlebeebs1]

What about the position where the physical Therapist puts you on their table on your stomach and lifts the backrest so that you’re in back extension, but relaxing? I found out yesterday that I also have spondylolisthesis on top of a L5 S1 disc bulge. But they are having me do that position on their table and do press ups . It does make me feel better. But now I worry that it will mess with the spondylolisthesis.

[@the0prynce]

I call this "laying on my face" and it's instant relief usually. Before and after a long car ride is the best

[@nyteowl8069]

I dont like this! Youre telling people not to do a specific exercise like we are all the same. Sure the cobra pose may not work for everyone but for me, its one of the very few exercises that has helped tremendously. Theres going to be someone out there who sees this video and avoid this exercise when they could have benefited from it. And now they think they need surgery because nothing else works.

[@edkurtz]

This makes sense. I will try.

[@jaimevillanueva7180]

Is this good for a thoracic disc protruded?

[@gavp5248]

have you read up on Mckenzie and Mcgill? I've been told to follow one or the other by different specialists but not sure which to follow

[@Fitness4BackPain]

Lots of confusion with this and it will boil down to trying both and seeing how you end up. I have done both and most of my client have done both and the majority of them may take something small from the experience but nothing that eliminates their pain completely. They need more.

[@AVC2323]

@@Fitness4BackPain What's "more" for a bulging disc l4-l5? For someone trying to play basketball again...

[@Achieve_All_Aspirations]

It is really true. cobra pose should not be done on an instant for people with low back pains.

[@leonelgarcia7327]

I'm agree with you, the cobra pose causes me neck pain, not back pain. I believe while keep the position with the elbows on the floor my neck pain will come back....which advice can you give me?

[@Fitness4BackPain]

Hey it’s more about WHY you are doing the cobra pose to begin with. Can you answer that first?

[@leonelgarcia7327]

@@Fitness4BackPain Thanks for your attention and response, I'm checking again my medical exams, I've lost the normal lordosis of my spine which suggests muscular spasm, this is why I started to do the cobra exercise I'm not doing it anymore. My issues are two, one is the lost of my lordosis which suggests muscular spasm; some disc dehydratation between T12-L1 and L1-L2. Little posterior bulging of L1-L2 with light compression of the dural sac. I was sent to physiotherapy to exercise and give more strength to my back but never solve my issue. Went to other two specialist and they told me I was good enough to continue exercise with rubber bands. My feeling is mostly I've lost the lordosis of my back.

[@izzzguerrero3688]

I’m just seeing this video and I have a L5-S1 HNP, but when I’m doing these rest positions and when I’m doing the cobra exercise I don’t feel pain in my back but Instead the nerve going down my leg up to behind my knee, is that normal? Because I really wanna get rid of this sciatic nerve pain, thanks.

[@luminouslink777]

Same

[@EGRN98]

in my experience with my own PT for back pain any exercise/stretch/strengthening should never flare up a nerve. if you feel a twing of any nerve you're pushing yourself too far. it's the slow gradual increases over time that do the trick!

[@mindy-ella3591]

I totally agree with you. I have a 9mm herniated disc and the physical therapist had me do the cobra pose and WOWZERS was I in pain for 2 days after that. I will never do that again! lol ;)

[@AR-777]

How r u now? I have disk extruy of 5 mm ..

[@Preeti-lw9jc]

​@@AR-777how are you now hope you're doing well ❤️‍🩹

[@AR-777]

@@Preeti-lw9jc by God grace fine...thanks for asking ..

[@TylerSarry]

Thanks for making this vid!

[@kitkat7491]

So agree!!!! This is agonising and recommended such a lot. I feel my back will lock. I can't get far though luckily I had to stop because of the intense pain. My one leg would get a sharp electric shock down it from doing it (I have herniated disc)

[@DanielSmith-fm4fs]

What about glutes bridges? Can we do that in disc bulge ?

[@danishsharma496]

Bro , I had disc buldge (L4 L5)injury 2 months ago I couldn't bend forward(flexion), I did basis extension exercise lying facing fown , now 80 percent if my pain is releived , now my back and legs have become stiff what should I do

[@philippebechard4922]

I have the same issue. Id like to know if you've recovered since then and if you did what did you do to achieve it:)

[@danishsharma496]

@@philippebechard4922 diet-calcium fats normal protein Sleep - proper Posture - strait posture , avoid flexion Exercise - basic flexion exercise strength lower back and glutes basically and walking Mentally - stay optimistic, meet your friends , don't waste too much time on sitting , have patience ut takes time , just forget it and take precautions Advanced stage - now slowly slowly after a year I started pushing my pain started running, lifting weights , basketball and calesthenic and now with little pain And stiffness I am at very good position 😎 👍

[@AnvarMammadli]

Hi friend, how are you now?

[@tinak5765]

I found this very helpful. I’ve tired those moves that elevate and lower the torso. Looking to see if this is more effective.

[@2muchgut4u]

Great video mate! What exercises do you recommend for strengthening your core on a herniated disc

[@Fitness4BackPain]

Check out my Core Training Safe for fusions video those will be a good fit.

[@DFullerLisa]

Ugh a grade two Herniated disc from a Harington Rod got me here. Thanks for these videos!

[@mooza.shorts]

Is it normal that my legs muscle feel pulling?

[@MdSteel7]

Thank you

[@LJ77777]

Does this apply to lumbar annular fissures? Also, where are the rest of the videos I this series? Thank you.

[@LappartementPilates]

Very useful thank you!

[@denverpurgepaintball7147]

cobra pose does not provide me any relief. it makes the pulling feeling down my leg very painful. thank you for confirming that it wont help.

[@Fitness4BackPain]

Yup!

[@denverpurgepaintball7147]

ive been in sooooooo much pain for the last month and ive been trying stretches and nothing is working at all and im trying to avoid any muscle relaxers or pills so i came across your video and the first stretch really really really helped me out but now its just the dang pulling feeling down my left leg😭

[@ditz3nfitness]

I hear a pop with a small sense of pain in my lower back when I do these and I've been diagnosed with disc bulges and degenerative changes in my L4-S1 discs. Heard this pose was actually good, but now I'm curious.

[@nikhilmugganawar]

Which exercises to do then?