How To Fix A Bulged Low Back Disc WITHOUT Surgery

Four ESSENTIAL exercises you must be doing to treat your lower back disc bulge or herniation at home. Presented by a doctor of physical therapy to help minimize your bulged disc pain and help you feel better fast. (READ MORE for video timestamps and additional links)
✅ JARED’S RECOMMENDED HOME PULL-UP BAR: urlgeni.us/amzn/pullupbar
*EXERCISES START AT 3:20*
A bulged or herniated lower back disc is actually a very common condition. In fact, most of us will experience this injury at some point in our lives.
Luckily (and contrary to mainstream belief) surgery is definitely NOT the only option and certainly should NOT be the first option!
The right stretches and exercises can improve this bulged lumbar disc condition and help you to feel better fast.
And those are the exercises I want to share with you in this video today. You’ll learn 4 essential exercises that have been scientifically proven to help alleviate bulged or herniated disc conditions. Performing these regularly can help you to feel better, eliminate low back pain and sciatica symptoms, and get you back to normal function quickly.
WHAT IS A BULGED DISC?
Each of the vertebrae (bones) of your spine are separated by a vertebral disc. This disc adds cushion and enables motion at your spine segments.
Discs are made of two materials. There is a tough, cartilage outer layer and a fluid, liquid “center”. Think of a jelly donut or a water balloon.
Over time the outer “shell” can develop areas of weakness that the inner fluid layer can “bulge” or “escape” into. When this happens we call it a “bulged” or “herniated” disc (depending on the extent of the damage).
HOW TO TREAT A BULGED DISC
The goal with treatment is to get the fluid disc material out of the periphery and back into the middle where it belongs.
This is best accomplished with traction, side glides, and lumbar extension activities.
Please click the timestamp below to see each of these techniques and learn how they can help your lower back:
(3:20) LUMBAR TRACTION (THREE OPTIONS)
(3:46) Traction A: PULL UP BAR
(4:53) Traction B: DOOR FRAME
(5:12) Traction C: EDGE OF BED
(5:43) DOORFRAME PELVIC GLIDES (CONDITIONAL)
(7:22) PRONE LUMBAR EXTENSION SERIES
(10:01) STANDING BACK EXTENSION
I hope those exercises help to alleviate your pain and provide you some relief! If you found this video beneficial I hope you LIKE it above. Also be sure to SHARE it to your social media to help your friends and family.
Finally be sure to SUBSCRIBE to Tone and Tighten here on KZbin so you never miss a new video from me.
=====================================
OTHER VIDEOS YOU MIGHT FIND USEFUL
➡️ HOW TO AVOID DISC PAIN/SCIATICA FLARE-UPS: • 5 Things Making Your B...
➡️ HOW TO TREAT SCIATICA: • How To Treat Sciatica ...
➡️ BEST SLEEPING POSITION FOR BACK PAIN: • The best sleeping posi...
➡️ BEST CORE EXERCISES FOR BULGED DISC: • AMAZING RESULTS! The B...
➡️ FIX YOUR DISC! LOWER BACK DISC BULGE TREATMENT: • FIX YOUR DISC! Bulging...
=====================================
* DISCLAIMER* The information contained in this video is intended to be used for educational purposes only and in no way represents medical treatment or advice for your specific condition.
Any injury sustained or perpetuated while performing these exercises is solely the responsibility of the individual performing these exercises. Tone and Tighten and its partners disclaim and and all liability from injury sustained from performing the exercises demonstrated in this video while you, the viewer and participant, claims full responsibility.
As always, it's best to consult personally with your medical healthcare provider for a personalized treatment plan to address your specific needs.

[@smartlapjumper]

I had 8 visits to a chiropractor and 3 to a personal trainer regarding a bulged disc problem adding up to a total cost of 575 euro and you told me more and gave me better information by watching a few of your videos. Thank you.

[@toneandtighten]

I am so glad to hear this has been helpful!

[@magyver1959]

this is the best video for bulging disc pain. 24 hrs later after these 4 exercises i was on the road to recovery & even got away with out pain killers , i was amazed & smiling that i didnt have to put up with this condition for the rest of my life. thankyou so much Dr Jared i love you.

[@toneandtighten]

Thank you so much! Happy to help!

[@Tarafitterer]

Thank you so much!! my legs have been feeling numb and this has brought me SOOOO much relief!! thank you for taking the time to do these videos!!!

[@toneandtighten]

You're so welcome, Tara! I am glad this video helped you and thanks for sharing!

[@thaivarathinammdevi]

Thank you so much bro. Your video was very useful to me. Such a great explanation. It was very clear. 🙏

[@gowthamjesil4350]

2 Years of pain and didn't done the exercise properly, It results that i still feel the pain and can't do anything. After getting a proper consultation from the doc and looking at ur videos i find this all bcoz of me and I'm doing these exercises everyday twice and i hope I might recover soon, Just after starting to do the exercises I saw this popped in and I feel grateful for this video. Thanks man, No You-tuber's have explained like you. Simply the best!

[@toneandtighten]

Thanks so much, gowtham! That means a lot to me, man. I'm sorry to hear about your pains and your struggles and hope you find the relief you're seeking soon.

[@machineforthegreatest]

Hey how do you feel now?

[@vigneshvignesh6995]

Have you recovered completely?

[@vigneshvignesh6995]

😊

[@davindersidhu8133]

Abhi kaisa hai bhai

[@spotteddog1716]

I’m a retired firefighter paramedic. I’ve had a cervical spine fusion(5,6,7)and a lumbar discectomy(L4,5) I am beat to hell on other parts of my body as well. I’ve had excellent orthopedic surgeons, chiropractic care, physical therapy and acupuncture. You are an awesome doctor! I love how you explain things and give simple concise instructions and remedies. Thank you much!

[@toneandtighten]

You are so kind, R Mcnary! Thank you so much and I hope you found this video helpful!

[@toddsmithselbow1732]

Thanks for your time as a paramedic bud.

[@heatherdillon4393]

I havent been able to walk more than 10 minutes at a time for the last 5 days! This has helped so much!! Thank you!

[@garydodd9841]

This video is great - one of the best I've seen to explain how discs herniate and bulge, and then exercises to help alleviate the pain, repair the damage and keep our back flexible. A big "thumbs up" - keep up the good work Jared!

[@toneandtighten]

Thank you so much, Gary! I appreciate your support!

[@andreisavtchenko]

Thank you! Years later, I finally understand the mechanics of this issue and hopefully how to fix it. Used to play competitive tennis growing up and eventually quit because of pain. This video has been more helpful than 15+ Years of chiropractic visits and PT. Great video! Instant subscriber.

[@toneandtighten]

You are welcome! I appreciate your support!

[@blossomooo]

Can you share anything you’ve been doing that is helping? I, too, have been going to a chiropractor for 16 years. I’ve tried PT as well. I’m in so much pain today that I’m extremely discouraged. I do workout but it’s mostly strength training and I have to watch everything I do. My back feels some type of way just about every day. I wish I knew what to do bc I would do it!!

[@zangl2955]

Did you ever learn something?

[@nf2804]

Best demonstration on bulged disc, your exercises allways seem to help. Thank you!

[@toneandtighten]

You are welcome, N F, and thank you! I am glad this has helped you!

[@baru9238]

this is actually the first video that helped me relieve the lower back pain. Thank you so much, I'm definitely going to do it a few more times, however, I can already feel the difference in my back.

[@toneandtighten]

Oh, good to hear! I am so glad this helped and thanks for sharing!

[@marilynjackman7347]

This is the best exercise to relief neuropathy symptoms in your feet due to lower back pain from a bulge disc. I am finally getting relief after I year of suffering. My Doctor wrote the wrong prescription for PH. He took the wrong class. Thanks! You’re the best. I love all of your classes. I let you know as I progress. Dawn

[@angelbabycards3595]

Yes, I'm having the same problem with neuropathy in both feet which is presenting as numbness in both feet. Laying on my back helps, but sitting; even in a comfortable recliner brings back the numbness in the bottom of both feet. Question: Is this the correct video to address this L5-S1 type problem? Problem began late last Summer. Thanks!😊😊

[@heribertogarcia8192]

So glad to have found this channel 🙏 I've been dealing with sciatic pain for 3 weeks and can't take it no more. I started implementing the movement and feel hopeful. Thank you

[@toneandtighten]

Best of luck! I hope you feel better soon!

[@tinac934]

Thanks a million Jared!! I was struggling to figure out which exercises to avoid and which ones to do with my bulged disc diagnosis. I was confused with contradictory advise and of course suffering because of the pain. Your videos have been such a gift I was looking for. So grateful. Looking forward to your content on a regular basis now... :) Happy New Year!

[@toneandtighten]

I appreciate your comment so much, Tina!

[@AP-em3gr]

Thank you for the great explanation of what’s causing the pain, as well as the stretches. Good information and advice!

[@toneandtighten]

You're so welcome, A P! I am glad you found this helpful and thanks for commenting!

[@willpowerpodcast]

THIS is the best video for discogenic back pain. Thanks for doing it so well.I share this with patients all the time.

[@toneandtighten]

Thanks so much! I appreciate your support!

[@saadkali3083]

Best video explaining disc slip. Really appreciate your content. Thnks!

[@toneandtighten]

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

[@wonder5570]

Best video yesss!

[@estellehowell1918]

I have had two MRI and I am DEFINITELY going to try your exercises. Your explanations are wonderful and very helpful;. I am a registered nurse and worked in the ER for 34 years. I do not want surgery. I know this can be fixed with exercise and dedication. I have done none of the two. My fault. Now the pain is unbearable. MY FAULT. I will start your exercises today . Thank you for sharing such wonderful information for those of us who desperately need help.

[@alejandroorozco4520]

any updates?

[@audaciousconversationswith4276]

We have this ib common. Please read my comment. I will follow his excersises deligently. I am so grateful i came across his videos about disc

[@UnPetitPique]

Thank you!! The door frame exercise gave me instant relief. Also your explanation of the bulge at the opposite side to the compression made so much sense, again thank you.

[@toneandtighten]

Glad it helped!

[@alyssakeezer8681]

You were the first one I watched while looking for a solution to my problem. Did therapy twice and didn’t work. You helped me within a few days! I’ve been suffer from a bulged disc for five years, so THANK YOU from my heart!!

[@toneandtighten]

Oh, you are so welcome! I am so glad this helped you!

[@alyssakeezer8681]

@@toneandtighten yes, I’m almost walking w no limp but not all the way. I brought up a inversion table, do you recommend that? I think it’s helping to stretch my spine.

[@carolbenson6524]

You explain all of this in a fast and easy to understand way .. really appreciated.

[@toneandtighten]

Thanks so much, Carol!

[@toneandtighten]

Did you try them? Which exercises offered you the most relief? Also be sure to check out this helpful video - 5 Things Making Your Disc Pain WORSE (And What To Do INSTEAD!): kzbin.info/www/bejne/fp-TZYmkmrxgidE Thanks everyone! 🙌🏼🙌🏼🙌🏼

[@lilljockezandersson5150]

I havent try IT yet But i need to do IT 😜

[@prasannazalki7482]

These exercise may not be suitable for patients who are suffering from Herniated disc or stenosis problem.

[@madhavreddy8793]

Sir I am suffering from L1 Disc Bulge and I can't bear the pain since last 1 year.i have gone through some of the physiotherapy centers but there is no use.please help me in this process.i am just 22 years old sir.please help me

[@nucreation7817]

Haven't tried it yet, but will. Also Hi, do you have any videos on wrist strengthening? injured one at work years ago, was weak already before that. Can't do proper push ups or any other work out involving wrist without instant, sharp pain🤷‍♀️

[@amandap7926]

Wow! The pelvic glides were intense but provided relief. Thanks!

[@AleZ66]

Something I definitely happening in my lower back this weekend! Your video is so informative and concise! Am about to get on these stretches asap! Thank you😊

[@toneandtighten]

You are welcome! I hope you find these helpful and thanks for commenting!

[@chinitamadrina2150]

This guy really knows, I have herniated disc for decades, this is the times I have had the fastest improvement ever! Thank you so much!

[@toneandtighten]

You are welcome! So glad you are feeling better!

[@charlenegauci7907]

Thanks for your prompt reply. You were of great help. Didn t try your videos yet but am sure I will feel better with them

[@snugglylola0805]

I like the fact you explained the anatomy and the rationale for each exercise. Thank you so much!! 👍🙌💪☀️❤️

[@toneandtighten]

You're so welcome! I hope you find this video helpful!

[@rbhat1982]

Honestly, can’t thank you enough! Have had flare ups over the past couple months and these exercises have helped so much. Thank you!

[@toneandtighten]

You are so welcome!

[@lazimlik07260]

@@toneandtighten can ypu please make a video for hipolordosis. my low back is too straight. and i need phisical terapy and my posterior foot muscules are short. i have disc dejeneration and hipolordosis. thanks

[@divyabksunar1986]

How long did you did the exercises before you started feeling the relief?

[@rbhat1982]

@@divyabksunar1986I felt relief soon after, but had to continue for about 10 days before I was really feeling better. Hope you feel better!

[@archanab4646]

So beautifully explained..never understood the real underlying issue until I watched this video..

[@Frani298]

I got 3 lumbar hernias back in september. Been in pain ever since. I've been losing weight and that's been helping, aside from the therapies. I must persevere. I don't want an operation. Thanks for your videos, all my best from Perú.

[@pt0407]

Excellent video. Short and effective! Paused it, did it, and it helped immediately loosen up my back tightness which Pilates and Yoga weren't doing.

[@toneandtighten]

Glad it helped and thanks for commenting!

[@dylangorman467]

Your stretches have really helped me out. I’ve had back pain for over 3 years and just recently found out it was due to a lumbar bulging disc. I have experienced immediate relief. I hope that I can get the pain to permanently go away soon. This has changed my life and I appreciate you posting this video. Thank you very much.

[@toneandtighten]

You are very welcome! I am so glad this is helping!

[@ITRAiswaryaS]

Have you taking any medicines

[@bpourcho1]

They aren’t his stretches. They were developed by Robin McKenzie over 50 years ago

[@dylangorman467]

@@ITRAiswaryaS I have not taken anything other than the occasional ibuprofen. I’ve been doing very well. Thanks.

[@jamierushton7882]

I currently experience the same at L4-L5 after starting the gym. 7 months and I still can’t bend down or straighten my back properly. Apparently a joint is locked on my right side where the discomfort is and it’s compressing a nerve. Only 22 as well.

[@RDP920]

I found your channel 6 months ago and you helped clear my back issues. I recently traveled (bed was too soft, four flights in a cramped airplane) and my issues came back (sciatic pain). I had previously thought it was my piriformis, but from your videos, I do think it's a bulged disc on the lower right side. I've had some immediate relief from your videos (and another one showed me what NOT to do for this). VERY helpful/informative. I need to go back and watch more. Thank you!

[@toneandtighten]

Happy to help!

[@thorjylland]

One of the best videos I found on this subject. I especially like that you showed 3 different options for traction. Thank you very much for making this video!👍

[@toneandtighten]

I appreciate that so much! Thanks for sharing!

[@Clybeluft]

Love your educational videos! Thank you 🙏🏽

[@toneandtighten]

You're very welcome, Clybe Symonds! I hope they help you! Thanks so much for always commenting and supporting me! 🙏🏼

[@amandadowney6869]

That was just what I needed! Thank you for the great morning back stretch. Quick, informative and demonstrated well! 🙏

[@toneandtighten]

You're very welcome, Amanda Downey! I hope they help you! Thanks so much for your support and kind comment! 🙏🏼

[@e.s.s.994]

@@toneandtighten it relieved so much pain almost instantly. Thank you so much! I was walking like that example you gave leaning to the side. Any bad movement I do usually starts causing me pain and it lasts up to a few days. I was able to release allot of tension using the door exercises and the table one! Thanks again!

[@alaindubois7552]

First clear explanation of what I have suffered for years. Many thanks.

[@toneandtighten]

Great! I hope it helps.

[@solarpepino]

you resolved my problem that i had for 4 weeks in One Day.........Brutal Advice...You are the Best ........Thanks from Switzerland.

[@toneandtighten]

Oh, wonderful news! I am glad you are feeling better and thanks for sharing!

[@tdk9476]

Great explanation and the only exercises that have somewhat eased my 3 year pain! I have my first of three needed surgeries on 1st October, this one’s for my L5-S1 disc replacement which I’m absolutely dreading! But I’ll definitely be using these to help the pain until then! Why haven’t I found you sooner?! Thank you!!

[@Sodainspace]

You don’t even need the surgery, please look into McKenzie method and dr McGill back mechanic , surgery is last resort

[@otuworlu661]

Thanks for your wonderful vidoes. I am much encouraged. I like the exercises. I practiced the cobra style, later I had verticus vain. How can it be relieved?

[@Acts-1322]

I agree, watch Dr Stuart McGill. Then Look at 3 things in your daily life: sitting posture (slouching/leaning/text neck?), sleeping position (fetal or figure 4 positions with knee up?), and how you bend over (knees straight + head down?). These might have caused the bulge.

[@denzemusic]

hey how s your condition after you tried these movements? have you done them all the time this year?

[@kiajulian4619]

I actually cried when I saw this. I've heard that herniated disc is not necessarily chronic.. that the pain can go away! This is the first explanation I've ever seen of what is happening with my spine and just knowing exactly what's happening it's half the battle! So I'm going to do every one of these exercises that I can do... This pain is extraordinary and ridiculous...

[@giselleaberdeen3697]

Are you getting any relief? I've been trying some of the exercises and I'm just in such pain, can hardly sit up from bed and walking really sucks. I also notice no one seems to get the pain wrapping around to the groin like I do. Ughhh

[@sebetiandejikes7817]

@@giselleaberdeen3697 You might be developing stinosis due to the disc bulging, do reach out to a physician.

[@Acts-1322]

Look at 3 things in your daily life: sitting posture (slouching/leaning/text neck?), sleeping position (fetal or figure 4 positions with knee up?), and how you bend over (knees straight + head down?). These might have caused the bulge.

[@taskmagician4289]

Couldn’t sleep because of my sciatica 😢 hope these exercises work

[@OhYeaMista]

@@taskmagician4289 i got an inversion table. Helped my sciatica a ton.

[@MCP85]

The hanging tx is the best one! Thanks for this! I'm a PTA and it has been beneficial to one of my patients!

[@rogerdou7226]

Thanks for the explanations & exercises. I'm definitely going to try this. I'll check out your other videos

[@toneandtighten]

My pleasure! I hope you find this helpful!

[@mybodyisarental]

Hands down the best video explaining and offering exercises for relief. Great work 💪

[@toneandtighten]

Thank you so much! I appreciate your comment!

[@SlickCat]

This really helped me. I hurt if I leaned forward and also noticed if I sat, then tried to get up it would hurt on my right butt cheek and right leg. If I leaned to the left I could get up slowly with little pain. I have been doing the doorway tilt exercise and doorway hang. I also do the lean back stretch when standing up. I now can actually walk again. Thanks so much! The pain was excruciating to the point if I tried to lean forward and pick something up I would fall to the ground in pain!

[@toneandtighten]

I am glad these are helping you, MoonGlow!

[@peterthermocline]

Thank you for these clear to understand exercises, in terms of application.

[@toneandtighten]

You bet, Peter! I hope they help!

[@alinajafi4644]

Hey Jared 👋 Thank you graciously for another informative and helpful video.God bless you and your lovely family. 🙏

[@toneandtighten]

You're very welcome, Ali Najafi! I hope they help you! Thanks so much for your kind comment; God bless you and your family as well.

[@jasonmcdaniel7037]

Just starting these today so much pain but doing this is helping for a few minutes going to start doing it everyday

[@twastc]

Thanks for this, I had my PT prescribe the third exercise when I had my first flareup four years ago, and I've just had a reoccurrence ... this video was really helpful in getting me to do the exercise!

[@toneandtighten]

Glad it was helpful!

[@audaciousconversationswith4276]

Thank you so much sir. I have had sciatica off and on fir years and i have been doingvtge wrong streches, j have done alot of Chinese acupuncture and Massage, taken different vety strong painkillers , etc.... with very temporary relief. The pain got worse recently tgat i literally could not walk and always in Pain , My lowdr back , buttocjs , legs etc... untill i was reffered to the Hospital and did MRI..., and according to the Consultant I have several disc which they said the best option will be Surgery. Still in shock and very anxious i refuse to give up.., and while searching for help i came across yiur videos and found out that i have being doing the wrong Yoga and Pilates. A few which yiu advised us not to do. Thank yiu so much for your videos are very helpful and eye opening. I have had to watch them severaly. Thank you so much. Please advice.. do you think Surgery is the best option ?

[@HennieBours]

You describe exactly what I encounter and feel. Next time my back suddenly hurts I'll try your exercises. Great video and great explanation. Thanks a lot.

[@toneandtighten]

You are welcome! I hope you find these helpful!

[@shannonhyduk8514]

Jared, love this video. I feel it really speaks to me and my chronic back pain. With the lumbar spine traction, can we use a teether (inversion table) to hang upside down and get the same effect, if we don't have a bar to hang from? Looking forward to doing these exercises to alleviate my back pain.

[@Acts-1322]

Look at 3 things in your daily life: sitting posture (slouching/leaning/text neck?), sleeping position (fetal or figure 4 positions with knee up?), and how you bend over (knees straight + head down?). These might have caused the bulge.

[@johnbrooks3042]

Super helpful video -- thanks for making it! Would you expect these exercises to fix a bulging disc or are they just used to reduce my acute pain?

[@devonlapierre7289]

6 years of back pain, a bad stretch of pain killer abuse, a year of treatment and rehabilation to cure the pain killer problem. And then this fricken guy solves all that pain after I did less than 20 minutes of stretches... Thanks so much man forever greatful!

[@toneandtighten]

Oh, thanks so much! I am glad it helped!

[@cuyoung1568]

You are truly a life saver !!, you explain things so clearly...Thank you!

[@toneandtighten]

You are so welcome, CU Young! I appreciate the compliment!

[@lilljockezandersson5150]

I Love this videos. I work as a chef and im Only 23 i have pain in My lower back😞... i was focus on liftning But No i Only focus on streatching much better. 😊✌️

[@toneandtighten]

Sorry to hear about your pain... but it sounds like you're taking steps to fix it! That's wondeful!

[@CharanSpy]

Is it your pain gone??

[@dylangorman467]

I’m also 23 and have chronic back pain. Hope your pain is gone by now.

[@bradford_shaun_murray]

Awesome, noticeable pain relief in lower back nerve pain after doing these exercise briefly whilst learning them in the video. Especially that door frame one for when my back goes out and I can't stand up straight and I'm leaning to the side. Understanding the mechanical principles of the problem aids in appreciating why the extension exercises do what they do to counter the pain.

[@toneandtighten]

So glad you are feeling better!

[@bradford_shaun_murray]

@@toneandtighten Love your work...your exercises will help restore a bit more sanity to my life. Those out of the blue sharp lower back pain days are mentally depressing and can affect mood and thinking, motivation. A few stretch repeats a few minutes will make a world of difference to the day.

[@denzemusic]

Hey Bradford how are you feeling now? Have you been doing the movements all the time throughout the year? That s be amazing if you can share your path🙏🏻

[@bradford_shaun_murray]

@@denzemusic hi, yeah i still do them most days of the week, i swear by them, though i do less repetitions sometimes only a couple of reps, and less time holding the stretches he shows. Hold for about 30 seconds now. I did them for about 1 minute holds and about 3 repetitions several times a week for a couple of weeks when i first saw this video and seriously I felt like i had a new back, walking around feeling lighter and younger, i couldn't believe it after about 10 years of a recurring bulging lower disc hitting the nerve with sharp pain every few months. Forget the pain killers, do these stretches.

[@PLent-yl2nf]

Looking forward to starting these exercise. Thank you !!

[@toneandtighten]

You're so welcome! I hope they help!

[@breenaner4902]

The explanation and demonstrations were very helpful. Thanks so much!

[@toneandtighten]

You're very welcome!

[@richardfolk5109]

Life saver thank you. I’ve been off of work for two weeks now from an accident where I really hurt my lower back. Standing was the best thing and any laying down for too long or sitting would kill me but after doing all these exercise’s I can definitely feel the difference. Slowly but surly.

[@denzemusic]

hey how are you doing now? can you please share your experience? 🙏🏻

[@christopaul7009]

Huge pain , but after doing this exercise, I have get great relief, thank you thank you so much 🥰🥰

[@toneandtighten]

Wonderful news!

[@jackiehulford1785]

Your videos are a great help. 10yrs ago through wear & tear one of my discs in lumbar area bulged & leaked putting pressure on the left sciatic nerve. Took 6wks to heal but has left the area weak. I manage without medicinal pain relief with stretching, strengthening & breathwork. During this 10yrs, I've had 3 times where it got over stressed & inflamed. However the 3rd time was just 3 wks ago & it resembled the 1st time, pinching the sciatic nerve again. It's improving, had a 2nd x-ray taken but has left me with a clicking as I move at times - like hand knuckles cracking! Doctor told me that the disc is reduced in thickness. I'm working & believing that it can restore. Is there more I can do to improve on what I already do? I have great mobility/flexibility but sitting or being vertical for too long puts pressure on my spine.

[@karenmccoy4645]

I am a gym rat, very physical, mountain climber and archery hunter…after I had a traumatic ankle injury, a failed repair June of 2021 left me on crutches until March of 2022 (I continued to gym working my core, arms and left leg😊💪🏼)-they fused my ankle March 30th. June of 2022 I excitedly began walking again but then another ugly monster showed up. My hips were super tight and quickly a herniated disc showed up and the pain since July has been unrelenting. I now have had 2 back injections that did not work at all. I am game on to do these exercises, but now 2 days ago I can’t even walk…the pain has rendered me horizontally challenged. You give me hope that with rest and slowly working back that I will return to my normal athletic self. Thanks for great stuff here.

[@basketball1945]

Thank you for your video unreal result in minute's, I have a bulged disc and 20hours of pain and hospital and here is were I found the cure 👍

[@toneandtighten]

Oh, you are so welcome! I am happy to hear this video helped you so quickly!

[@ericmotso2091]

Did this help? I’ve had 6 months of disc herniation pain from a deadlift injury I’m 16

[@splice9503]

@@ericmotso2091 6 months? Have you gone to a chiropractor?? If not you really should go.

[@TheOfficialScrappy]

@@ericmotso2091 get physio don’t waste your time with chiro. It will give you some short instant relief but won’t cure your back it’s more like a bandaid

[@rashadsultan]

Thanks for these videos! I've followed the series and experienced a significant improvement. I'm sure that like many fellow sciatica/back pain patients some of these techniques have been recommended - you've done a good job of creating a linear flow and structure. A word of encouragement: volume, consistency and cumulative gains are absolutely key here! I have a question regarding traction: can you shed some light on how traction creates a lasting impact physiologically? I understand that space in the joints can alleviate symptoms but is the idea that repeating traction over a period of time will have a lasting impact in terms of creating that space? Thanks again!

[@CM-fk8kj]

Tone and Tighten, can you answer this?

[@teutates619]

Your guess is good as mine, but I believe his explanations are very to the point to then be able to construct this logical deduction. I am not a physiologist or any medic you should know tho. By hanging on a bar - named traction here : - the spine is stretched - the vertical pressure in between the vertebrae is alleviated - more room for the cartilage discs in between is created This allows the spine to return to a better, more natural position, reversing the negative effects from bad postures that bend the spine. The problem that is temporarily alleviated is the unnatural position of lumbar vertebrae. It is the result of long time gravitational effects of the upper body weighing on a gradually more bended back. Bad posture and bad habits ultimately result in the upper body weighing down onto a badly angled lower back that will ultimately have a bending point. This results in what is called a hyperlordosis - an exaggerated concave back - a spine that is extensively bended forward. The bending point that has the greatest stress is either in the lower or the upper part of that overly bended section, resulting in angles that allow for the intervertebral discs to kind of pop outward to then pressure on nerves - causing pain. The causes of this problem are too little exercise, resulting in too weak muscles in both the front and the back of the body. Mainly your abs and rotational muscles that stabilise the lower upper body. Ultimately, that translates to a bad posture, an additional bad habit that only makes the whole thing worse. The set of ambitions when dealing with disc herniation should thus be to reposition the spine and to take away the causes of the problem by: - reinforcing the muscles that tighten and support the spine, rebalancing the gravitational effects on it - to change postural habits The lasting impact of traction will only appear when it is done in the above combination of actions. On its own, it will have little more than some temporary corrective effects, meaning you'd have to constantly stretch your spine to compensate for ongoing bad conditions. This could hardly be one's ambition. Traction should be part of a wider set of actions, having a function of relieve pressure and giving relaxation to the spine. It should be combined with abs and deeper back muscle exercises to correct the core strength and with corrective posture as well as improved and sustained physical activity habits. The result would then be: - a back that is locked into a better, more natural position - intervertebral discs that are better positioned - lateral stress of the softer core of the discs that is relieved - core muscles that result in a spine secured in a correct position In order to work on the repositioning of the back by means of exercises, repeated traction exercises will flex the back to make it more agile to be worked out into a better position due to exercises. Relapse of the position can be relieved, but ultimately, the goal would be that traction is no longer a necessary means of relieve but a habit of relaxation and stretching of a corrected spine. E.g. Working on your abs is a heck of a treatment to help the spine back into a straighter position. Stronger abs will rotate and 'lock' your rib cage closer to your groin, by keeping tension in between it. It is important to not only work on abs though, as overcompensation can cause other problems. One should do whole body exercises, as well as exercises for the rotational muscles (oblique abdominal muscles) and even deeper rear muscles as well as upper body muscles. Traction will help the back to reposition itself in a gradually better built body, after helping to pull out of a bad position from the get go.

[@Lovesick021007]

@@teutates619 Thank you.

[@acevedobusacca284]

Thanks for these stretches!

[@toneandtighten]

You're very welcome, Acevedo Busacca! I hope they help you! Thanks for commenting.

[@unnikrishnan6588]

First set of 20 sec hanging and just speechless. Doc you are a life saver

[@deepwaters4238]

Thank you so much, I felt a lot of relief from the exercise where you extend on the bed, the other two variations caused more pain not sure why, and so did bending back. But all of the other ones you demonstrated I felt relief right away. Thanks again!! I recently got an xray and I have mild to moderate disease in L5 to S1

[@toneandtighten]

You are very welcome, Deep Waters! I am so glad this was helpful.

[@suhailjasrotia7480]

Can x ray shows herniated disc? I have pain ..my x-ray is okay. . I lifted some weight and i got this pain. But it is not going downwards ....the pain is there when i bend .,...it is not permanent...but is there.... Doc. Gave me meds .,..i don't know whether i have disc problem or muscle spasm.....as it's been more than 1.5 months .... Sitting and walking gives no pain...

[@Alyssa501]

@@suhailjasrotia7480 An X ray cannot show a herniated disc . I got an xray months ago when i had a herniated disc and nothing showed. What other symptoms are you having ? I had muscle spasms, back pain. eventually that subsided and its all sciatica pain now.

[@suhailjasrotia7480]

@@Alyssa501 well i think i do also have the same symptoms.... But i don't have sciatica pain....back pain is also less ...but i have discomfort in the leg...but not pain.... So , i should go for mri? Right? ..... And this herniated disk will not resolve permanently??? And nothing will be the same as before....😭

[@JayYadav-yh2xo]

@@suhailjasrotia7480 bro how are you now?

[@jacobread9650]

great vid again thanks! i'm a skateboarder with a previous lower disk injury from a poorly executed deadlift, and i often have deep shooting pains in my lower back/hips, it's always either the left hip or right hip it seems, one or the other but rarely both at the same time. i walk with a limp when it's bad. my left side is bad at the moment, to where i cant sleep or work, the hanging and the turning my left hip felt reliveing! what general exercises/physcial practices can I do to help strengthen the lower back and weak disk area? so that i dont keep getting injured. i just want to be a normal human again and be able to skate without paiN!:( but i'm sure like many others out there, i cant afford treatment! thanks for the vids mate! much appreciated, much love .

[@marksmith9303]

How are you feeling now bro

[@charlottemcshannock]

I’m really inspired to work out with your videos everyday. Thank you. I had had lots of PT in the many past years & years past had 2 herniated discs L 5 S1. No surgery. I just haven’t kept up with exercises & have no core strength & all my muscles are weak% I’m a 74 year old lady & playing pickleball in spite of my nerve pain.

[@abdulansari4719]

Thanks for the valuable demo and reasoning behind..

[@toneandtighten]

You are welcome! I hope these exercises help you out!

[@beverlyperez3529]

Thank you so much for this video and making it so clear and easy to understand! I’m a nurse and have a bulging L4-L5 and these exercises have been helping decrease the pain!🙏🏼😊

[@toneandtighten]

You bet!

[@zaneahmed5955]

@@toneandtighten hi Jared if you having pain bending back wards but bending forward no pain at all what's best excercise for that bending back for me is difficult is. That a bugle disk

[@izakvanniekerk4619]

thank you kindly god bless you for your kindness Izak van niekerk

[@lakesidestorageparkptyltd814]

Great video. Thank you. Just would like to know how often per day and at what duration should you perform these back arching exercises? Also after what length of time do most notice a significant positive change in their lower backs relating to disc bulge? Thank you in Advance. James.

[@wendyschwab9495]

I've been going to physical therapy for two months and I'm seeing a big improvement. My physical therapist said it can take up to six months for it to go back in. And where I live every place wants you to be able to lift up 50lbs or more. The job I had doesn't have a weight limit you have to be able to move it no matter the weight. So I can't work till it's back to normal.

[@toddsmithselbow1732]

@@wendyschwab9495 You in a shipping warehouse? I feel your pain actually and figuratively.

[@wendyschwab9495]

@@toddsmithselbow1732 I actually worked for the Post Office but pretty much the same. My Doctor told me that it never goes away I just have to be careful how I lift now and keep the inflammation down. I wish you well and hopefully you find what works for you.

[@pedroreis3969]

Thank you, your exercises helped me alleviate the back pain.

[@toneandtighten]

You're so welcome! I am happy to hear that and thanks for sharing!

[@sarasherman]

I have been leaning to the side forever. Thank you so much!

[@toneandtighten]

Most people do! Hope this helps you to feel better, Sara!

[@dukeofl.a.8358]

I figured all this out on my own these past few days ..but your video explained and confirmed what I thought was happening and what I needed to do. Btw I’ve notice that if you also learn to relax with the pain especially during movement ..it allows the area to not tense so much which in turn allows the fluid to correct even faster.

[@toneandtighten]

Thanks for sharing!

[@androidphone6972]

I live in the winter wonderland, we swap car tires in winter and in summer. Every time I lift tires with rims on them (50 pounds each) to load in the trunk, 💥, my back goes Waco and I have terrible pain for close to a month. I’ll try these exercises. I’ll pray for you all. Please pray for me

[@toneandtighten]

Best of luck!

[@jahvoneybeckford919]

My mom. had this pain for over seven years she just sees your exercise and started doing it it hurt she is walking side ways the is from. right hip to the left I thi k these exercise will help

[@yummycherrys]

Great informative and helpful video. Thank you.

[@toneandtighten]

You are welcome! I hope you find this video effective and thanks for commenting!

[@kamal201090]

Thanks. That was really well explained especially the causes of the issue at the first place. Much appreciated!

[@toneandtighten]

You're very welcome! I am glad you found this informative and I hope the exercises are helpful.

[@mikesterner9276]

Thank you Jared! I've had mild back pain (the last few months) as we've been building a house for the last year. In the last 6 weeks, it has centralized in my very low back and hip area. Would range from pain level 1-9 depending on the day and activity. I had been getting better with chiro visits but I overdid it last week and as of Monday I have been bedridden. My insurance denied an MRI without 6 weeks of PT first. I am 35 and I have spent the last week laying on my stomach on the floor with a pillow or two under my waist as that is the only way I can find comfort. If I walk, I can only walk for 20 seconds before the pain is too great and I have to lie down again. I've watched your Piriformis and disc videos and feel very confident it is something related to a disc or a disc AND Piriformis. My main question is how can I get enough relief to be able to stand and do some of these exercises? I can't do the standing ones because the nerve pain in my leg, ankle and foot is so intense. Thanks so much for what you do.

[@maxzegarowski23]

Go to TB12. Had the same thing, went to them, and was brand new after a couple sessions.

[@elimancilla]

@@maxzegarowski23 whats TB12? Please help im going thru the same problem with my discs

[@elimancilla]

How are you doing now? Have you found pain relieve? Any help please share

[@mikesterner9276]

@@elimancilla I am sorry I didn't reply very fast. I didn't see the notification until now. Ugh. This has really been a trip. I'll spare you the details on getting wrong information from many NPs and PAs, given a CT that indicated "nothing" etc. I was basically bedridden until 2 weeks ago when I finally got an MRI and in front of the right person (an orthopedic surgeon), someone who does cortisone shots (which I did get) who told me that what I have, a herniated/ruptured disc (S1/L5) will only get better with movement. She said rest time is over and I started moving, in extraordinary pain, walking as much as I could stand and doing some exercises they gave me every 15 minutes. 2 days later and I was feeling a LOT better. I hit the pool every single day and continued to improve. 2 weeks later, I am still improving, though still in a lot of pain it is no longer completely debilitating. I just started sitting in a chair for my work again (instead of lying in bed on the computer on my stomach). Still a lot of pain to deal with but I am only taking gabapentin now and see improvement every few days. Keep the movement going, hit the pool, get into PT or look at disc PT on KZbin for some great movements and listen to your body. You have to go through the pain but don't disregard it completely. Have you confirmed exactly what condition you have? Let me know if you have any other questions.

[@maxzegarowski23]

@@elimancilla It's a physical therapy place. They are in Boston, Foxborough Mass, and Tampa Florida. I also suggest getting an epidural shot.

[@ladymdabeauty1388]

Thank you for these tips! I’m a little concerned about hurting myself. What do I do if I feel pain while doing them? Do I push through for strengthening & do less reps or should I not do them at all?

[@toneandtighten]

Slight discomfort on the first rep is normal; the hope is it decreases by the 10th rep. If your pain is worsening with each repetition that's an indication that it may not be the best exercise for your specific condition. I would encourage you to seek a consultation from a local physical therapist. Good luck!

[@ladymdabeauty1388]

Thank you so much for taking the time to post a reply to my Q.

[@sevfregoso556]

Thanks for your suggestions!

[@toneandtighten]

You are welcome!

[@stefan6050]

These exercises have helped so much! I do them every morning when I get up. Thank you.

[@toneandtighten]

I am so glad they are helping and you are welcome!

[@kellykano]

Hey? I think my problem is a bulged disc from carrying around a 30 lb 1 yr old. The pain is on the left side but I’ve noticed if I stretch the right leg out it will cause it to shoot pain down the left. Or, it shoots pain in a backwards pelvic tilt (arch butt back) but not when I do a forward pelvic tilt (tuck butt under)…which of these exercises is best? Or is the problem not a bulge? Hurts to sit. Feels ok when standing.

[@gogorainbow7602]

Could have to do with SI dysfunction (inflamed sacroiliac joint can spread and inflammation will affect lumbar nerves also) get more bedrest and go see an orthopedist. Don't wait like I did 😭

[@garethwilliams7691]

Hey! Been doing these for a while and have definitely seen a noticeable difference to when I first got the injury, however i can still feel an ever so slight pain down there. Was just wondering, will these exercises completely fix my back? or will I have to do other strengthening exercises to get back to how I was? It’s been over a year since I’ve been in the gym and I’m dying to get back 😢 thanks!

[@lochanappanna4910]

Did these exercises help you get back to normalcy or you’re still restricted to getting back to workouts and other strenuous activities? I need to know cause I’m contemplating between surgery and doing this

[@andreamanna2031]

@@lochanappanna4910 surgery is the worst thing u can do, italk for experience follow the video on youtube"knee overtoes guys".

[@liamc7097]

We are SO lucky to have information like this for free at the click of a few buttons. Thank you Jared.

[@toneandtighten]

I appreciate your support, Liam!

[@sunilkumarmt]

Very good explanation. Thanks.

[@toneandtighten]

Glad it was helpful!

[@jessicas4350]

Hi Jared, I've been using many of your videos - thank you for your help! Could you please clarify how the lumbar extension (cobra pose) pushes the disc jelly anteriorly? If we apply pressure toward the back side of the disc via back standing extension, why wouldn't the bulging part of disc simply be squeezed further out posteriorly? Asking because some physical therapists say it pushes the bulge back anteriorly into the disc, while others say the bulging part will still be squeezed or drawn taut posteriorly and will move down the pressure gradient posteriorly thus touching the nerve which causes pain. I'm trying to understand the bio mechanism; please help. Thank you for your time in advance!

[@PeachPlastic]

I came here to ask the same question; how disappointing that it has not been answered! Have you found an explanation? The initial advice I received was to avoid doing backbends, as the compression aggravates the pain by pushing onto the impinged nerve. I'm really confused because many KZbin instructions insist that we should do them.

[@aishwaryajavvadi1649]

Hi! Thank you so much for this video! I have a L4-L5 disc bulge with stenosis. Am I supposed to follow the exercises for both these conditions? What is the fastest possible recovery time before I can start lifting weights at the gym again? Thank you!

[@syamkshibu8867]

Do have any pain issues?

[@kiranpanicker3421]

Same problm for me... Is this good?

[@aishwaryajavvadi1649]

@@syamkshibu8867 yeah i had low back pain and sciatica down my right leg. The back pain has come down, but the sciatica comes and goes. I didn't exactly follow these exercises regularly, but they did help when i did them

[@aishwaryajavvadi1649]

@@kiranpanicker3421 they helped me a little, but I wasn't regular with them. You can try them out and see!

[@ioanamindru9505]

How does it feel now ? :(

[@DavidWilson-ng1lv]

Thanks so much. Very clear instructions.

[@toneandtighten]

My pleasure!

[@ronaldmiller2740]

THANKS TAND T,, I AM GOING TRY ALL OF THESE !!! THANKS AGAIN..

[@toneandtighten]

You are so welcome! I hope these help you quickly!

[@bi_zha]

when you're doing the mckenzie as demonstrated in 8:30, make sure to put all the strength into your arms and relax your back muscles. this exercise also stretches your psoas muscles and it helps alleviate disc pressure caused by tight psoas & lower back muscles.

[@alexanderpriologist9271]

Mckenzie might make your condition worse.What helped me instead is PRi approach. I have posted numerous of videos with exercises that helped me and my patients. Check it out. It might help you as well.

[@michelen2629]

Thank you!!!

[@aryanshchoudhary4376]

Hello sir, sir Day before yesterday I did little lower body strength then in evening my knee get swollen but I am not feeling pain while walking and running so sir please tell me why it came and how I cure. Please reply.

[@toneandtighten]

Ice, elevation, anti-inflammatory medication, and compression to your knee. If it continues to bother you please consult a local professional. Hope that helps!

[@ibrakhimkrai5605]

Thank you very much, that was so helpful.

[@toneandtighten]

Of course! So glad it helped.

[@kakroofazal]

Thanks a lot, following your regimen has started show improvement in my condition...

[@maitri234]

Exercise 3 n 4 is one of the yoga asanas called Bhujangasana 😊😊

[@toneandtighten]

Thanks for sharing!

[@mewmew3314]

I have back pain from Herniated disc for 2-3 years. Thank you for your video❤🎉

[@johnames7950]

These exercises help a lot. Thanks.

[@toneandtighten]

You're welcome, John! I am so glad they helped you!

[@thomasmulroney2065]

I was sure if I moved to the pain side it would hurt more. Thanks to your confidence building I did it. I can't believe the result. I can't thank you enough. I walk evenly now. I can actually feel the bottom of my foot. Thank you Jared

[@toneandtighten]

Wonderful news, Thomas! So glad it helped!

[@Tonkybro3]

I have literally searched for TONS of videos on YT on how to fix my probable bulge disc (incorrect posture during a kettlebell swing) resulting in a sciatic nerve pain for 3 months now... & you sir provided a very clear analogy with the doughnut and other explanations that i haven't seen on other vids. Thank you so much 🙏 🙏 🙏

[@toneandtighten]

Thanks so much and you are welcome!

[@truthandnothingbut]

Agreed

[@NanaNana-lf4jl]

Great . Very helpful. The stretch to side in doorway...prone press and traction over bed have helped immensely. Thank you ! Following to check your other videos now👍🙂

[@toneandtighten]

Wonderful news! So glad you are finding my content helpful.

[@LoriHeldt]

Thank you so much for explaining buldging discs and what a person can do to possibly help themselves. So appreciated!

[@toneandtighten]

You are so welcome!

[@mariabello1518]

Really helpful video, I tried all the exercises and it worked.

[@toneandtighten]

Great to hear, Maria! Thanks for sharing!