How to Fix a Bulging Disc (NO SURGERY!)

Bulging discs are one of the most common conditions that will derail your workouts quickly. In this video, I’m going to show you how to fix a bulging disc in your lower back without requiring surgery. In just 3 simple steps you are going to be able to get rid of the pain that is wreaking havoc on your training and making your life miserable.
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The first thing that needs to be discussed however are the terms used to describe the condition. Some people refer to a bulging disc as a herniated disc. In both cases, we are talking about a scenario where the inner disc material has protruded from the disc but has not reached a point of no return. The point at which the disc can no longer be repaired without surgery is more accurately called a ruptured disc.
Bulging discs are a very common problem and one that we all might have to some degree if we were to MRI our backs. The thing is however, just because we may have a disc that is bulging does not mean that we will have symptoms. The only time it starts to matter is when the presence of the disc starts to become symptomatic and interferes with your life or workouts.
The good news about disc issues however is that 98 percent of them are non-operative and solved with a dedication to just a few simple steps. One of those steps however is not stretching the lower back. This may come as a surprise to you, especially if you feel that your low back has become tight or sore as a result of your disc issues.
Far too many people are told to lay on their back and start pulling their knee or knees up to their chest to stretch out the tight muscles in the low back. They may even be told to get on their knees and sit back on their heels to stretch out all of the muscles of the back. Both of these would be horrible advice because they not only aren’t treating the cause of the problem but they are aggravating the actual cause and making the disc protrude even more.
What you need to do is focus on fixing the disc and recentralizing it through extension. If you can do this, the spasm that you are experiencing in the low back muscles as a result of the herniation will resolve once the disc itself is fixed. There are 3 parts to fixing this issue however and it starts with a decompression of the spine to allow for more room for the nerves that are being compressed by the disc protrusion.
This can easily be done by hanging from a pullup bar with your toes slightly in contact with the ground. Let the pelvis drop and feel the spine open up. Do this for about 30 seconds to a minute and then proceed to step two if you need it or just skip to step three if not. Step two is a list correction. This is needed if you find that you are leaning to one side because of the pain of the protrusion.
This can easily be done against a wall and will help to put the spine back in the proper alignment prior to moving on to the final step. Lay on your stomach with your hands under your shoulders. Press down on the floor and lift your upper torso off of it. Be sure to keep your hips in contact with the ground to avoid overextension of the lumber spine. Do this a few times a day and always within a zone of comfort.
Before you know it, your disc will be centralized and your pain and symptoms down the leg and in the lower back should subside. You will be ready to start attacking your workouts again in no time. If you are looking for a workout program that puts the science back in strength and helps to injury proof your body from letting this happen again, head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to fix lower back pain and the best stretches for your back be sure to subscribe to our channel here on youtube at / jdcav24

[@athleanx]

If you have "low back" pain that isn't related to a disc issue, I have an extremely helpful video that will help get rid of that pain instantly! kzbin.info/www/bejne/eojQeHSohqenfKs

[@kilodelta928]

Hey Jeff! Do you have anything for the upper back nerves and neck that tend to develop from desk jobs at the computer?

[@dinavanwyk30]

@@kilodelta928 go look at his posture fix videos

[@ethanbyrne5592]

I hyperextended under a heavy overhead press, now have a collapsing sensation with pain at T12/L1. X-ray shows no fracture, so I’m assuming disc injury. Would these exercises be good for this? Also - thanks for everything you do, you give so much knowledge!

[@alycee1165]

Please do one for cervical bulging disc

[@anipasquali4369]

Does this also work for l4/5 annular tear.. ?

[@DomenM]

WHaaaaaaaaaaaaaaaaat theeeeeeeeeeeeeeeeeeee heeeeeeeellllllllll !?!? I had pain in my lover back - to the left side. I have found out it's from deadlifting and a really bad soft mattress. I just did the moves for a couple of minutes and ..... the pain is gone! I can't tell you how happy I am. This pain has been keeping me up at night, thorough out the day, for almost a year now. I feel like crying from joy ! THANK YOU SO MUCH!

[@deepakraman0]

Same here bro my pain because of barbell squat

[@coleman2586]

How are you holding up? Pain still gone?

[@AmarDamwani]

Hey listen! I have the same pain in my right side of lower back how to do step 2?

[@sanfordwillis63]

Alright. You guys sold me. Let's give it a shot

[@princestone92]

How did you do step 2, i have pain in my lower right side from deadlifting 2 days ago !!

[@born2bwendle]

Herniated a disc 2 days ago. I've been lying face down in bed, barely able to move. I did 4 minutes of these exercises and I can walk again. I love you, Jeff.

[@tdicml0752]

Really?

[@footballfootball4357]

@@tdicml0752 lies

[@tdicml0752]

@@footballfootball4357 Actually,it's true.

[@fratferocious80]

born2bwendle how to sleep with this problem?

[@dootbug912]

@@tdicml0752 this really works! I combined this with a yoga exercise. Laying on back, push fron your heels, raise your hips in the air and hold. I was crying from my pain and now I can almost run.

[@haveheartwilltravel2338]

I CANT THANK YOU ENOUGH I WAS HIT BY AN 18 WHEELER I BROKE MY BACK IN TWO PLACES, AND I HAVE 3 BULGING DISKS, I DID EVERYTHING YOU SAID. WITN IN ONE WEEK, IM COMPLETELY PAIN FREE NO DRUGS, IM WALKING AGAIN AND I CANT BELIEVE I ALMOST HAD MAJOR SURGERY, THANK YOU THANK YOU SO MUCH, IM CRYING RIGHT NOW FROM JOY

[@RandoPandaSmiles]

That’s awesome!

[@Asaonlineshoppe]

same as me i have 3 bulging disc

[@190E_2.6]

I had a herniated disc in 2017. The pain lasted for more than 3 months and I was off work for this length of time. I then watched someone (can’t remember who) and they explained the same process. I can vouch for the decompression using the bar method. I did 30s x 3 reps 5 times a day for 3 weeks. The pain went away. It did come back after 3 years but this time it was one week’s worth of pain and decompression. I had been to a chiropractor and osteopath but it only gave me temporary relief. I had spent hundreds of pounds but the solution was the bar. I promise you ❤. The bar is permanently in my kitchen now 😊.

[@user-xq3eq4qn7n]

I don't know what a bar is. you hung on two hands resting, as I understand it?

[@190E_2.6]

@@user-xq3eq4qn7n it’s a chin-up bar you use for lat pulls.

[@arcybarrios]

This gives me hope. I have spent thousands on osteopath visits for just temporary relief

[@ashizor]

Hi mate you're comment gave me some hope I am going to get the bar too. Did you have any pain going down the leg or just a back? I don't have any pain going down the leg its only lower back that feels super compressed. My scan says it's bulging disk!! And my ortho, physo is giving me complete opposite experience. 1 wants me to bend forward other wants me to bend backwards and avoid pelvic tilt and bending forward. I have been living with this pain for months. Would you be able to tell you whole routine when you had this issue? I just wanna get rid of this pain😢

[@Bc-9]

I am going through the exact same situation as you. What happened to you after this period?​@@ashizor

[@DeanEsturco]

Literally curing chronic pain from people left and right in a few minutes. Jeff is literally the Jesus of Fitness

[@Nyet103]

lol You mean those bracelets stand for What Would Jeff Do?? :)

[@jdubthetruthwillbemadeknown]

No not even the slightest.. Chill

[@codyhale5511]

I had multiple chiropractors recomend the stretches that make matters worse...the temporarily help then BOOM MASSIVE FLARE UP....but I did this for less than a half hour before bed last night for the first time ever. Woke up and was able to roll over and adjust my stuck in place hip...did this routine again this morning and haven't felt this good in over 10 years. Trying not to get too excited but I think you just changed my life. I've quit so many jobs because of flare ups and bad days and everybody just thought I was lazy cuz I'm only 26..but now I feel ready to tackle the day. Thank you so fucking much!

[@darius8717]

Im 19 and i feel pain im my lower back. I did streches and same as you, I felt worse the next day and the next day and so on. I stopped and I’m doing some exercises Jeff recomended in a video of his and I’m feeling better. Now I want to try these too.

[@codyhale5511]

I just do these with a few push ups between extensions then after that I find something about waist height to stretch back of legs I spend less than 30 minutes a day total broken up in 3/4 sessions and have never felt better..I used to stretch all day every day as soon as nobody was looking

[@smk9715]

@@codyhale5511 how did u do this? How much time we need to hang on the bar and repeatations etc..

[@codyhale5511]

I dont have any specific timeframe but I never spend more than 15 minutes a session and I do these stretches now too and have been feeling even better, hope this helps kzbin.info/www/bejne/oaOqnIdug96gd5Y

[@serrasullivan3028]

Same. Chiropractors are awful...at least the one I was seeing. Literally no help just a waste of time and noney.

[@SharkBytesKnox]

This video changed my life. I started hanging and doing the CORRECT stretches before and at the end of most of my workouts and my herniated disc is now 80% better. Been over 4 yrs now and still working well for me. Thank you!!

[@kripke9396]

Hi, I have bulging disc. Can we follow up. Ll Ike how are u now? U did exactly the same thing Jeff said? What all other exercises do u do?

[@SharkBytesKnox]

@@kripke9396 I hang before and after every workout. Right after I hang I lay on my stomach and push my upper body up causing my back to arch for about 30 seconds. I also try and focus on using my core a lot more during all exercises. But For the most point that is it. I can squat and dead lift again. One more thing, I try not to do things that stress the lower back 2 days rows or I will start to feel it. I hope this helps. Good Luck

[@nathanwade3934]

@@SharkBytesKnox did you go to PT

[@SharkBytesKnox]

@@nathanwade3934 I did PT for a month or 2 a couple of yrs before I saw this video. They mostly focus on flexibility and core strengthening and told me to avoid heavy compound exercises. I also did many visits at a chiropractor getting adjusted. I feel like both helped some. But every time I tried to push in the gym my herniated disc would act up again and I would have to take time off. For an example when I trained legs I could only push my legs until my back had enough. Not until my legs were tired. These stretches/ exercise were only that I have found that kept me in the gym. I hope this helps. Good Luck

[@freestylebully4849]

Hey did u have herniated disc or bulging disc I found out I have L5 S1 bulging disc to the left my back been hurting for 5 months when I sit. Have u cured? I need help

[@abdolhakwik5255]

The fact im not in this alone make me relieved. I wish that nobody has to go through a disc bulge but considering im sitting here in bed, stuck and scared of moving because i don't want to feel the pain again. This sucks.

[@melvina628]

While you're lying there, have an ice pack on the painful area, too.

[@srivatsa9800]

Right here with you my man. Got diagnosed with a disc bulge 2 weeks back. Hurts like hell but it's a long way to recovery. Stay strong and stay in touch with your doctor, friends and family!

[@abdolhakwik5255]

@@srivatsa9800 Thank you bro. It definitely has got better from when I commented 10 months ago. Definitely have faith. After chiropractor and some physiotherapy and yoga my back hasn't felt so strong and stable. Definitely need to keep up and strengthen the back but it has been better. You will get better don't worry. Time and exercise and you will be good. 🙏🏼🙏🏼🙏🏼

[@mimibergerac7792]

You absolutely have to move around in pain as much as you can, this will reduce the time it takes to get better.

[@liamc7097]

You'll probably never read this Jeff. But thank you. This video really helped with the back pain I'm currently experiencing.

[@skydiverMN]

3 weeks of pain from incorrectly lifting something. Today, with the exercises, there's already significant improvement. Thank you!

[@Dronax]

Quarantine brought back my sciatica 😒

[@ikust007]

I was going to write the exact same thing...:) cheers

[@ikust007]

A Kaiser I hear you ... me too:;((

[@Dronax]

@@ikust007 yeah, just got done spending thousands on physio therapy to recover.. got back to some light deadlifting making progress on squats then 1 month later quarantine hits and another month later of working from home every day just triggered it all back... its frustrating when people say "well just workout at home" its not the same. good luck with your recovery, stay mobile :/

[@jmccormick1490]

Bro, I used this video for back pain years ago and I totally forgot about it for some reason. Here I am been suffering again for the last year, and bam! 10 minutes after doing these exercises my spine is starting to relax. Can't begin to thank you enough.

[@mikwgarrett3653]

Haha, the exact same experience. This is good stuff.

[@owengerald7909]

Great

[@gimpee8113]

finally someone has some idea beside surgery. Surgery is not the first option but the last.

[@sa6ab]

This video changed my life and that of my family who where all suffering by my disability due to the constant pain. Thank you so much!

[@nimstennis]

This guy really cares and not just found videos for views and money . His passion oozes out and is amazing 😉

[@paulespinoza4746]

Yeah, I've just started watching his videos only about 6 months ago and he's already a legend in my book.

[@ram25147]

Sleeping at night is difficult for me because of my low back pain. I like to sleep on my side and this was throwing my hips out of alignment. This back pain guidebook, bit.ly/2zx8CW2 that I have lately found has made amazing things to my case. Because of this guide, completely gone are the sleepless nights due to my back pain..

[@dbcrambo1473]

I'd like to ooze out my passion all over your face

[@20cashdotxyz76]

Nice video content! Sorry for the intrusion, I would love your initial thoughts. Have you ever tried - HootBack.xyz ? It is a great one off guide for relieving back pain in just 16 minutes minus the normal expense. Ive heard some decent things about it and my friend Sam after many years got amazing success with it

[@themessi7088]

@@ram25147 i did saw the video but he din't tell about his 2 min miracle. In the video he just told the story of that bus driver who was in pain. What the hell 😢😢

[@brittanyclements7997]

As a person who has been in chronic pain at the age of 22 for 4 years now, this makes so much sense.... I cant believe I have been stretching my back and making it worse.

[@marhier]

I'm about to start doing it as I've just had injections for the pain from having prolapsed discs. Did it help at all?

[@robgrant9348]

I’ve been stretching to help my pain too. I’m hopeful this video will finally help relieve my pain.

[@biikaaa.6540]

Man i feel you

[@ilemraz]

i like how athlean is explaining the mckenzie method. proven to be effective

[@therealzahyra]

I was doing that too and had always wondered why it never worked

[@markrny5183]

My wife herniated her disc by coughing so hard with that damned RSV virus. She was in a lot of pain and basically immobile for weeks after the virus was gone. She never had back problems and she was scared, thinking that she might need MRIs, surgery, etc. THIS video calmed her fears and cured her. Took about a month of doing these 3 or 4 times a day and she's 100% now, but she still does "The 3", as she calls them. She's sending this vid to everyone she knows. There's something to be said for a guy who's selling a product but puts SO MUCH information that truly helps people out there for free. Not too shabby. Very rare. Thanks, Cavaliere.

[@ATH24TXEX]

Not a big commentor, but I finally had to say it... this is my all time favorite Athlean-X video (having first found this channel in 2014). These exercises in this video have helped me tremendously with lumbar disc problems (pronounced list in the hip, could not stand up straight, etc.) on several occasions to date when NOTHING or NO ONE else could. Nothing short of a Godsend, to be honest. It did so again today. Seriously... thank you, Jeff.

[@abdusaitov4277]

On Monday I was diagnosed with herniated disc L1-L2. Been taking some medications, started physiotherapy. Had my awful 6 days with pain and full of discomfort until I came across this video. Tried it and felt the relief right away. This is some sort of magic man, I swear. Thanks a million.

[@mralansmith]

2:59 exercise one, Decompress: hang from bar *with* toes on ground. 4:20 exercise two, Resolve Listing: against wall, to centralize disc. 5:35 exercise three, Extension: on ground, keep hips on ground, don't ignore legs.

[@maximianum]

Thanks

[@babyblue4308]

How long should I hang to stretch?

[@stephaniesomera8695]

Thank you! 😊

[@TrainerLiz1]

Thanks

[@XFBO]

@@babyblue4308 He says 30 seconds in the summary above.

[@LANDOX68]

Dude!!! I am a professional Jiu-Jitsu practitioner. For the last 3 month I haven been able to teach . Been walking around like an old man. I ran into your video by accident. Tried your technique. And WOW!!!!!!! IM FREE!! Pain was reduced by half immediately. Been to 2 doctors their solutions were 1 stop JIU-JITSU 2. Medications 3. Surgery... all I can say is thank you..

[@michaelpfister2779]

For real?

[@matthewb.9761]

What is this coccyx “pop” ...like a tell tale sign of this ..or what Thanks yo! That’s how I recognize this problem as it ..”Crops up and needs this stretching thks. Haha personally I hold onto a tree limb, swing set, etc.. Whatever, my gym doesn’t ....

[@FitnesswithDalP]

Chico Santiago nice. I’m going through the same thing. I’m going to try this now

[@affanghiyas7164]

How long does it really take to get rid of the pain while following these exercises?? Also is it a good idea to continue working out in gym with this pain?

[@affanghiyas7164]

@@mohammadfarazian3672 yes that's what I'm planning to do. But how long does it usually take, it's such a bother in daily life

[@conradtrevino7892]

I can’t believe it! I’ve been living with this pain for over a week now and doing these exercises gave me immediate relief!! Thank you so much for this video!

[@brandonthibault363]

I have to say your videos have been a blessing honestly, I'm a 33 year old skater with major lower back pain and I've been doing these stretches along with a few other you recommended in another video and it has helped me a ton with the pain, I feel like if I keep at these stretches my pain will be a thing of the past eventually, thank you so much.

[@TooFastTooSlick]

*Athlean-X is the best fitness KZbinr Hands Down*

[@jasongenova1741]

TooFastTooSlick, *why are we in bold letters?*

[@kingdevin9914]

Stole my comment from last vid

[@kurt7937]

TooFastTooSlick Look at Elliot hulse. He's amazing for everything. Athlean X is more anatomy.

[@ilikebbc2]

TooFastTooSlick there is literally no competition whatsoever

[@larvitardratini5965]

This doesn't even need to be said. Anybody who doesn't think Jeff is the best on KZbin has their head up their ass. Everything else is so inferior it's a waste of bandwidth.

[@1lovjoy]

🗣Man listen! This video did more for me in 2 weeks than 6 months, 4 doctors & a chiropractor!!! I thought I would never be able to workout again! Thank you so much for this! 🙏🏽💪🏽❤️

[@gamerbaba1161]

Are you okey now?👉👈

[@enye1483]

I’m in same situation. 7 months. A decompression guy told me yesterday he wants 4000 for a machine to do what these exercises so. I’m so hopeful. Thank you

[@SK-cs5pk]

@@enye1483 how are you now? I hope you are doing well.

[@AlekNik1994]

@@SK-cs5pk He is probably dead.

[@EarGuru101]

has anyone here got improvement?

[@warrenostin5848]

Jeff this simple method saved me from so much pain. The last day or so I was in sooo much pain and I was stretching, went to the chiropractor, and doing everything you said would make it worse (it made it worse lol) and the 3 steps you mentioned gave me immediate results. I can’t thank you enough for the continuous value you and Athlean X provide.

[@vincentdonnelly3413]

Thanks so much for posting this video, during the COVID pandemic I slipped my L5 disc from lack of movement because of the gym's being closed and we using this as an excuse to pig out. I got a scan and it confirmed my slipped disc. I was in agony with the pain but repeated these exercises several times a day and after two weeks it was perfect again. Thanks Jeff for being kind enough to share your wealth of knowledge to the world. Wishing you and Jess every success for the New Year . Vinny from Ireland.

[@sophie5236]

I LOVE U!!!!!! U FIXED MY BACK! I COULDNT PLAY WITH MY 2 YOUG KIDS, AND TODAY I DID, I RAN AROUND LIKE NOTHING HAPPENED!!! OH MY GODNESS, THANK U SO MUCH, THANK U THAKN U THANK U MAN! U SIR ARE A GOD! WORDS ARENT ENOUGH FOR HOW I FEEL - MY EYES ARE A LITTLE WET!! OH MY GOODNESS THANK U.

[@Albert-oe3yg]

God bless

[@livingintongues]

I love great News!!

[@WakeUpSmellTheCoffee]

Which part helps you the most? I’d love to find out! :)

[@ThePrithviraj55]

Amazing!!

[@asapscrapme]

Thats Jeff ! A couple of things he said in some other video healed my back pain too.

[@bongothom]

This dude is gonna put back surgeons out of business.

[@melvina628]

No, just make them honest.

[@sabathrodriguez]

I had horrible horrible back pain for years and I did this for a week and I’ve been pain free for months now. Thank you 🙏

[@davidgranderson1986]

Retired infantryman of 27 years. This is probably the best information I’ve seen regarding lower back/ bulging disc’s! Thank you Bro!

[@HikoSeijuroXIII]

I can't believe it. Lower back pain is completely gone and I did these exercises for only half a week and never stopped going to gym either. It's fucking wizardry.

[@RPQueenEntertainment]

Wow im going through physical therapy right now

[@jesseandersen3506]

Yeah but do you have a herniated disc ?

[@Hriday19]

Did u feel pain in left leg?

[@troybishop5947]

@@Hriday19 That kind of pain is usually related to sciatic nerve impingement. That's my issue. Going to work on Jeff's plan, but would be forever grateful if he had some specific suggestions for sciatic relief.

[@Hriday19]

@@troybishop5947 Did u recovered?...Any exercise to recover?

[@jons6368]

My pain is gone. I've had pain for months, had three injections in my back, using pain meds, nothing worked. I've been doing this for a few days now, and my pain is completely gone. Thank you so much.

[@abdosalah897]

how many times you did it each day?

[@jons6368]

@@abdosalah897 I started out doing it twice a day, in a few days I was feeling much better. Now I do the moves once a day. I usually wait until after my daily walk.

[@abdosalah897]

@@jons6368 thanks bro

[@tylerburns4644]

Did the hanging hurt at first?

[@jons6368]

@@tylerburns4644 It was curious-kind of like, it hurts but don't stop. Not bad.

[@christianolive769]

You’re a godsend. I’ve been battling lower back pain for almost a month now from deadlifting and your stretches have made this 💯 better!!!

[@S60RGT]

This is incredible. I was super skeptical because I was in pain for weeks. After doing these exercises just once, I can bend my neck without feeling that pain in my lower back! Thank you so much

[@TESHUVAAIRSOFT]

Jeff is the realist trainer on the internet, you inspired me man, thank you.

[@LifeIsSuperCool]

Omg! I just briefly followed along with this video (after doing a useless back stretching exercise) and my lower back pain of 3 years has disappeared. I am in tears. Thank you so much Jeff for your advice. It has been more valuable than any of the medical professionals that I have seen

[@D.j.2580]

LifeIsSuperCool which useless video did you just do before this one? The 13 min one from « bright side » channel on KZbin ?

[@LifeIsSuperCool]

@@D.j.2580 no but in know which one youre talking BOUT HAHA

[@sushilpatel7013]

Did you ever feel a sharp pinching pain in ur leg too when u walked ??? I

[@patrikmohorovic9041]

LifeIsSuperCool hey how many reps you do?

[@tristaterealty1]

By chance do you remember how long and how many reps hanging?

[@manzarali3599]

Bro I cannot thank you enough I was suffering from the symptoms for a while now.I was afraid to tell anyone about it but your video really helped me and I started doing the stretches today and guess what, I'm already feeling the improvement

[@gorehammer1]

This is the 3rd time one of your videos have helped with a work related injury. I feel obligated to subscribe. You are really out here saving lives.

[@NGC-7635]

Imagine if Jeff was President for 8 years. The country’s life expectancy would skyrocket.

[@sqb8980]

Hahaha great one

[@ULTRAVISTA.]

God, I wish.

[@foxhound9285]

The corporations would assassinate him. Can't have too much people eating healthy and being healthy.

[@onefoot7]

His BMI is too high (doesn't matter muscle, fat, higher BMI above 23.0 decreases life span)......and his diet is off, if too much protein, which is what I am assuming with the 'over -inflated' arms...doesn't mean healthy.........

[@kiyoponnn]

@@onefoot7 🤣🤣🤣He looks very good for his age. So, it's not as bad as you think

[@jlk2654]

Well I have to give credit where credit is due. I am 68 retired guy. Have had L4 and L5 herniated nearly 40 years. My choices back then was a fusion which is a major operation, physical therapy and the good old meds. Well I chose the last 2. My L4 and L5 have give me held from time to time over the years when I injure my self doing something stupid. I exercise 15 to 20 minutes every day. I also eat right, lots of veggies 3 to 4 times a day. Cutting the story short I’m healthier the a horse. But when L4 and L5 arrive for a visit? it’s not shorter then living hell in pain. Every time doing my recuperation apparently I was doing ALL THE WRONG THINGS for two to three weeks of recuperation. I came across this video because L4 and L5 paid me a visit last Friday. Since then I’ve been hurting really really bad and apparently doing ALL THE WRONG THINGS as well. Well? as you can imagine I am willing to do anything to relieve some of this horrible pain, discomfort, walking crooked and spasms with excruciating pain in my lower back and bellow my hips and legs. I watched this video today and decided to give it a shot. After doing exactly as described these three steps for a few minutes I not only started filing better but some of the pain started to reside and come down within a few minutes. The pressure was the main one.This man has changed my life and made my recuperation much easier and faster. I am truly thankful that people like this exist in the world to share their knowledge and experiences. Thank you so much. JR from Texas

[@maximusilive4theking986]

John Palacios I feel you brother, I'm not as old as you but I've dealt with back pain since I was 12, I was helping my dad built our house, I was carrying cement bags, shingle stacks etc, one day went down to grab some cereal and got stuck, my back has not been the same since that day. I've tried pretty much everything myself and this guy has helped alot, I get lazy sometimes doing what he ask and that's when I pay the price, glad your feeling better.

[@Realmasterorder]

Thanks for your info from your experience

[@waxsta]

@john Palacios: swimming regularly also helps a great deal. Even walking in water/ floating

[@mar56cos]

I know your pain brother and it's the middle of the night and I'm here trying to find a little comfort for the horrible pain. How is it working out for you?

[@jlk2654]

marcos. Hey guy I am totally back to norm. I personally would advise you to be sure of your condition or type of injury you may have. If you have a herniated or bulging disk or disks? Like I do. I know this video will fix you up. Not the injury it self. IT’s going to hurt. But that pain is to recovery for sure. I know first hand.

[@sherri163]

This video was an absolute Godsend!!!I have been suffering for 4 years with a slight bulge of my L4 L5 disc.I tried everything and spent $$$$$ trying to relieve the pain and discomfort. After stumbling upon this video,I performed the exercises and what do you know-98% pain relief, I could actually feel my sciatic pain dissipate whileI performed exercise 2!!! Thank you so much Jeff for sharing these simple and effective exercises!!! This WORKS!!!!!

[@cinarkayadance]

Hi jeff! I'm 19 years old and I have been watching your workout videos for 3 years now. I have bulging disc for a couple of months now because I have been working as a food courier with bike and I dance everyday for hours. I am a Latin dancer with a dream of being one of the best and because I have this back problem just at the age of 19, I was extremely sad and stressed. But this video was the most helpful video I have found and the pain is already relieved a lot. While I was thinking about if it is going to affect my future, now I know that I can keep doing the things I love. Thank you so much!

[@mandyyoung6801]

15 years ago, my physical therapist recommended the very same exercises for a disc that slammed up against the nerve canal leaving me unable to walk. I had surgery scheduled, but was told if I did these exercises, I wouldn't need surgery. 15 years later - two surgeries scheduled - but never needed them! So awesome to see that this is being taught still and it DOES WORK!!!!

[@ripperx444]

Mandy Young how long did you have to hang for? I’ve been doing this as often as I can daily and mine is getting a little better

[@theworldisimmense]

ripperx444 I kinda hurt my left lower back/hip , I mean at the beginning was painful as fuck plus I felt like if a 10 tons of weight was on my back when i wake up , I was starting deadlifting for the first time after 3 years in the gym .....I deadlifted for like 3 weeks then pain happened , then I did Jeff exercises about “hip flexor pain” it really did lower my pain but after a few weeks , every time I walk I feel like a pop on my left back , annoying I mean my pain now from 1-10 it’s just 2-3 , comes and goes but the pop never goes away and annoys the hell out of me , now I checked this video and listen to what he saying , I might gonna have to give it a try , cuz when I touch the part in my left lower Back feels like something moves but not the other side , looks like a disk is dislocated and I gotta do what this video says , wish me luck and stay stoned

[@ACERAMGAD]

Right on!

[@couchput2765]

Man i read that wrong and thought that you were unable to walk for 15 years

[@fabdoc6099]

What made you opt out of the surgery? Also, why was it recommended? I have this problem and was told not to get surgery, so I’m asking for some input, if you please.

[@galvarez3202]

Based on my personal experience. This alleviate my annoying herniated disc that sent discomfort to my glutes and thighs. Just 1 day after doing this exercises. I immediatley feel relieved. 4 months now and herniated disc is gone. Thank you for putting qaulity vidoes like this for free. It really helps alot of people.

[@crackthatheals]

That's awesome that you're out of pain. How much restoration of the disc, and hopefully structural issues, have you had when you saw your follow up imaging?

[@Kickboxer7267]

Sure it’s gone? Imaging?

[@reyhansingh1942]

I've got same issue today. While deadlifting

[@wntr415]

@@reyhansingh1942 how you doing now

[@abhaypratapsingh4526]

@@crackthatheals hi livingston ,I have got central canal stenosis due to herinated disc,but my doctors telling all exercises that you told not to do can u share ur email will send u my report help needed.

[@tarekibrahim6210]

Thank you Jeff ! This has cured 7 months of back pain i cant thank you enough

[@ashwinshenoy8249]

Jeff, huge thanks for making this video. Over the years I have started to trust you a lot more than the "trainers" I see in person. In this video you said you'll be covering "how to make it nice and strong" in a future video, and I am looking forward to it. I was diagnosed with a buldging disc about 5 years ago and have been lifting, without any pain, for almost 3 now, but felt a stabbing pain after this workout in which my made me do a 100 deadlift reps with 40% of 1RM. Deadlifts never made me feel good and I always follow it up with hip thrusts, but this time I felt as though the condition had been aggravated much worse.

[@zacstute3018]

thank god for this channel. had sharp pain in my lower back and attempted to squat and dead lift today. Got a few sets of deadlifts done but i stopped halfway through. doing these stretches right now and i already feel better.

[@britninicole05]

I have an L5-S1 bulging disc that I aggravated by sitting on a hardwood floor. I spent about a month and a half in pain (sciatic nerve) until I started doing that 3rd move. That move just by itself gave me so much relief! I can't wait to try all 3 moves together! This video is GOLD.

[@dakodapeverieri5907]

Man I've turned to your videos for everything from labral tears, bulging disks, to SI joint pain. You're the man with a working plan for everything.

[@megumi6499]

Next video: "How to prevent death from old age."

[@anthonyfrancuz8542]

Megumi LMAO

[@Hassan2690]

The whole channel's goal is to keep u healthy and prevent death the max years possible. For others this is jusr stating the obvious..

[@poohandler8646]

Megumi hahaha

[@rianbay]

Tfw ur 198 years old and want to die but you cant because you went vegan

[@EduardoReacts]

LOOOOOOOOOOL

[@9mm_burana101]

While in pain, this actually brought tears in my eyes that this actually can get better, thanks Jeff

[@exactden9149]

Hey man its been a week how are you feeling?

[@stefanSS1480]

@@exactden9149 Looks like he's not alive 😶

[@Juice421fs]

It's lie we are screwed!

[@barbarabrumen3591]

@@Juice421fs its not a lie, i had a herniated disk and the pain went away one day just like that, after years of pain. The tricky part is maintain yourself to be painless aka dont go crazy and cocky in the gym like me

[@chandradas9404]

@@barbarabrumen3591 Hi how bad was your disc herniation and is it cured?

[@soflogator]

Words can't describe how valuable this information and demonstration is. I got this injury two days ago and you are saving my life right now.

[@ThePerceptivision]

any update ? how are you feeling

[@nathan-498]

Yea, how did it workout?

[@funkyjohnson89]

Been dealing with this for years. Just found this out. Life changing man forreal

[@Padronous]

Dude answe us! Did it work?

[@HNLN-23]

I have a bulging L4 and L5 right now and can say these exercises alleviate some pain. I have to do them at least once an hour since my pain, tingling and numbness gets unbearable at times. gonna keep doing em religiously.

[@toxion4167]

Having sciatica because of my L5-S1 caused by so many reasons, one of them is anterior pelvic tilt, following this video and the anterior pelvic tilt training video, it saved my body, i can do my daily activities and go to my job again, thanks a ton, you really know your stuff

[@JV8391]

2 minutes of this and already starting to feel better - starting off with the second exercise you do against the wall. Good work mate, you have earned a new sub!

[@melasonos6132]

I've always been a sedentary nerd guy. Just started getting in shape and really appreciate this man and the science behind what he says.

[@megalonoobiacinc4863]

@47 E.B.O maybe it wasn't him, but his overweight relative who can barely stand up from a chair that gave the inspiration. It would be nice to be able to turn 70 and still feel healthy and not require a forklift to be moved around in the hospital :p

[@p0tt0man]

Bro I’m also a sedentary nerd guy and I’ve been working out for more than a month now. I just refound myself in the exercises. It’s like meditating. I like the pump. And that’s the secret I don’t do it to look good I workout because I like working out

[@stitchowi]

P0tt0 Ok buddy

[@michaelnovak6928]

Fantastic! My old lumbago - from 18 years ago - started playing up again over a month ago - I was dragging a really heavy mannequin out of a building at the end of a whole day's firefighter search & rescue training and felt my back go. Since then I've had sciatic pain on & off - a total drain on my energy. I've been doing the wrong stretches (as you show in your video). Taking anti-inflammatories has allowed me to near-enough work as normal but that's no long-term solution. I found your video this morning, hung from my pull-up bar to decompress my spine, heard that lovely "click" sound, did a bit of the resolve listing wall-leaning exercise, and now it feels so much better. So simple yet so effective! Thank you very much, sir.

[@triggerEfee]

I have been in this problem in the past and this exercise saved me in the past. My problem repeated again 2 years later. I have searched this video in my past and found it. Because my problem repeated really badly. It affected on my left leg. But I am doing this exercise for two days. I repeated it 3 times and I feel fine again. So this video is gold for me. Thank you for producing this video. I will keep doing this.

[@stevemitchell9520]

After 4 days of pain, I watched your video. It took another 3 days of persisting on the chin up bar. I can't believe how I gradually straightened up & the pain is subsiding. I'm 55 & have had this bloody problem pop up regularly every few years for decades, I normally just put up with it until it eventually comes good (which could be weeks) Thanks mate, keep up the brilliant work 👍

[@Polo-Swag]

I've recovered from 3 herniated disc, periformas syndrome, and a hip slip. Solution: - Ice pack only no heat, helps reduce inflammation. ‐ Inversion table, decompresses the spine to allow disc to heal. Go easy, you don't need to be upside down to improve. - Dr./ Chiropractor, alignment and stretching only. Make sure they are good. - Magnesium, Fish Oil, Zinc for pain it works. - As you get better exercise to strengthen those areas. I pray you get better soon. This is what I did. No meds, no surgery. NEVER APPLY HEAT TO YOUR BACK. YOU ARE ADDING INFLAMMATION!!! THE TEMPORARY GRATIFICATION IS DECEIVING!!!

[@davidelias5581]

How long did it take bro!! Help me I have The same exact injury. Hip slip and stuff too

[@rogeliobarraza1772]

You really recovered man? Gives me hope I just discovered I have one and it’s painful as hell I’m only 26 please reply man I’m desperate and scared I really don’t want to live with this pain forever.

[@preethishetty6179]

In ayurveda hear is used to improve blood circulating into the area for healing fast .

[@Scottyboyhvacdude]

I cant give this enough praise. I've suffered from disc pain for 15 years and do all these tricks. I've never seen someone detail them all together in one place though. Thank you Jeff!!

[@coreysheesley2870]

As someone who’s dealing with this now, I just tried it and almost instant relief!! I’m definitely going to keep at this! Thanks for the video!!!

[@Samawilaw]

I had a severe lower back pain during my final exams, your exercise provided instant relief. I can’t thank you enough coach

[@loveshore4721]

Sir.. How do u feel now..

[@Rosakru]

Wish I had seen this 20 years ago... still, after all this time, it does give some relief. Thank you Jeff.

[@mikeplear]

Jeff, I can't begin to thank you enough for this. My back would periodically "act up," and then calm back down. Earlier this year, though, it started acting up and just never went away. I thought that was it; I'm going to finally have to go under the knife. I had stopped working out and was avoiding other things, hoping to keep from exacerbating my pain. I've been watching your videos for some time and it occurred to me to see if you had any workouts I could do in spite of my bulged disc. That search turned up this video. I tried it the next day and the results were - and I don't use this word loosely - INSTANT. By the time I walked out of the gym my pain was significantly lessened. Within two days it was unnoticeable. For nearly two months now I have the (very) occasional twinge, and aside from that, the pain is GONE. To you this is perhaps something more simple, but to me it was nothing short of a miracle. I feel like have my life back. There are other things I wish I could ask you about, and I mean that as a compliment because after this I'm sold on your knowledge and appreciate you sharing it. Thank you, thank you, thank you.

[@CharlesAlexanderAllred]

Bro thank you so much, I am dealing with a disc problem, was told I needed surgery, and this is the first thing that helped. God bless you bro.

[@curcio63]

Thank you so much. This video marked a pivotal point in my recovery from herniated disc or what I falsely thought was piriformis syndrome. You're a blessing, dude. I can now actually sit down, walk, and am slowly returning to the gym. Pain free. Thank you x1000.

[@authur505112]

Word

[@unknowuserable]

I also thought it was Piriformis Syndrome!

[@aaronwhite3330]

Thank you man. 5 months of pain, and my doctors had not recommended this. I was doing all the wrong stretches for it as well. This is so helpful.

[@godsoncko333]

How are you now??

[@loveshore4721]

Are you okay now

[@mechanzie]

reply how you now

[@gaylemarie94]

I’ve had 3 herniated discs since an incident in July. I’ve watched several videos on this and I have to say- this is the BEST one I’ve watched so far. So helpful and informative. Thank you so much.

[@arsh4dkhan]

Hi how are you now?

[@Lalalalalelo]

How's your progress doing this exercise?

[@johnshepard3197]

@@arsh4dkhan How high are you now?

[@akouoo]

Did it work?

[@joem.3124]

Bro I swear yt commenters never respond back 🤦🤦

[@daredevilxd2056]

Words cannot express how helpful this has been. Got this bulging disc from deadlifting 3 months ago. Did what you said and the pain was gone. Did it for a few more times in the next couple of days and my lower back could lift weights without any pain again. THANKS MAN

[@darynlysaght6694]

this guy is amazing, ive been struggling with low back pain for year now, these exercises make so much sense and do help alot. really like thank you for your time and awesome videos

[@johnc5156]

OMG! Been dealing with back problems for three months. Bad pain!! Did this yesterday and I feel great!!! Thank you Jeff!!

[@robertpaul2594]

This is amazing. I’m a military veteran who has been dealing with back and knee pain for years and with no help from the VA. These videos have done more in a short period of time than anyone else has in years. Great job gentleman keep up the education.

[@JH-hc2md]

right there with you brother, hopefully these will help me also

[@samimasefyasefy7860]

How many years?

[@PhillyOnFire]

Good luck VA sucks I have to tell them what to do not the other way around only reason I go is that it’s free

[@Ismell43]

Mine in Minnesota is better than most but disc has been bugging me for years at 29 I’m not enthused about fusion. I’ve heard good things about stim cell injections but see what the VA says about that lol. But Jeff is a lifesaver

[@HealingJourneyPodcast]

Have you come across the ASMI machine at the VA hospital?

[@ivanfomin4070]

I can not describe how grateful I am for these tips. I am ready to cry

[@tidynik]

Unbelievable! 24 hours after seeing this video.....fixed! Everything he said was exactly my problem....stretches not helping etc. Did this a couple of times yesterday and today....no more back/leg pain! Haha!! Thanks a million Jeff!

[@poyraznafile2709]

It has been a year, did it really stop hurting?

[@paigeturner165]

Did what? All of it or one specifically? When I lean at wall it hurts 😫

[@Manikandan-sq8un]

@@paigeturner165 do you have slipped disc?

[@paigeturner165]

@@Manikandan-sq8un yes currently at L4/5

[@Manikandan-sq8un]

@@paigeturner165 I have lower back pain from last 3 weeks on and off i am scared that it is slipped disc I think I am gonna go dead

[@JustinTechTips]

The BEST advice I’ve ever got for this pain!! Thank you!

[@arslanmalik7022]

Have been lifting since 3 years and never decompressed my spine. Few months ago I felt discomfort in lower back and eventually consulted with a doctor. The doctor assessed bulged disc from MRI and referred me to a physiotherapist for 1 month physiotherapy.Furthermore, he suggested I should not lift anymore until full recovery. Those therapy days were very depressing assuming I can’t lift anymore untill I found you on youtube. After two weeks of useless therapy I decided not to those costly sessions anymore and started doing these three exercises at home and realised how effective is spine decompression. No less than a week my back pain was just vanished. Now, i’m back to the gym, thriving with pain free lifting and incorporated spine decompression for 2-3 minutes every day after weightlifting. Jeff you’re a life saver!

[@dorcaskemunto282]

Ho my God I have suffered even now am in pain now it's not lower back it's the whole back so painful and discomfort I can't bend I don't where to start from untill today I find this video I will start today

[@landresen1]

I've had a history of back problems since high school. Tried everything known with little help. Finally had surgery about 20 yrs ago which helped. Every once in a while my disc will slip and render me helpless with an occasional trip to the ER. I recently had another slip and immediately went through the process of stretches prescribed by PT and Dr. Then I happened upon this video and immediately felt much better results. I can't thank you enough for this information. You are a godsend!!

[@longboarderanonymous5718]

1. Decompress 2. Re-alignment (Posture) with wall. 3. Cobra Pose.

[@patrikmohorovic9041]

LongBoarder Anonymous reps?

[@rixfixmix7116]

How many reps, and hang time on the bar? As much as you can do?

[@dromontana1653]

Do it like 3-4 times a day.

[@mattnjaa]

4. Face pulls.

[@KayceeEnerva]

thank you

[@zyrect9463]

had chronic back pain that had been debilitating and costs 1000s of dollars a year to go to chiropractic. Watched 8 minute video and for the first time in months I feel better. Thank. You. Thank. YOU!!

[@averyamadeusjacobson2650]

chiropractors are con artists.

[@jonathancox9501]

@@averyamadeusjacobson2650 Ive heard all that crunching wears things down....I agree...my chiro crunched me all over the place but didnt seem to deal with where i was getting the pain.

[@AdnanKhan-jn8dz]

Are you doing this exercises and how many times a day are you doing it?

[@xXBEANZNRICEXx]

The feeling of hearing the disc pop into place is satisfying and now i feel like exercise is doable again. Thank You So Much!

[@d7656]

Jeff if it wasn’t for you idk where I’d be. Thanks to you I’ve been able to fix my lower back that’s been killing me all weekend long. I’m going to do this for the next couple of days so I can hopefully go back to work! God bless you

[@rinprom8488]

Thank you Jeff for sharing these tips. I have been fighting lower back pain for over 20 years and now I’m able to hit the gym in full stride again. Not only that, I fired my Chiropractor and saved $200 a month in Chiro visits. AthleanX is the best channel on KZbin - hands down!!!

[@buricheichma665]

This back pain guidebook is a treasure, look for tinyurl.com/Treatbackpain8 Helps my back some, but I`ve got severe back pain from injury. .My spasms are gone since I can do different positions whether it`s side or back. .?

[@rinprom8488]

@Sheep Shagger I hang and arch my back for about 30 seconds long and try to do it everyday or every other day.

[@dub253]

I’ve been bedridden and in agony the last two days. This just made of world of difference in just a couple minutes. Thank you so much for this Jeff.

[@Artliker1234]

Are you good now?

[@redfox574]

@@Artliker1234 na hes dead 😂

[@nimarajabi7104]

hi. I've got a question: how many times should I do this? is it likeT doing them in reps or just once or what. Thanks

[@dub253]

@@nimarajabi7104 I have found 10 times on each side to be adequate for this stretch. I probably wouldn’t do it more than 3 times a day, but I wouldn’t know for sure, because in my case I got immediate results.

[@nimarajabi7104]

Tnx a million buddy

[@carloscampos140200]

I was taking very strong painkillers and neuro receptor drugs for months as nothing helped my disc bulge pain. I couldn't be sit down or standing ir walking without pain. I didn't get any relief after many physical therapies and chiropractors sessions. I tried so many thing until I founded this video. I just needed 3 days following the 3 steps and my pain was down 50% . I kept doing it for a few days and stopped taking pills. I was INCREDIBLY. I still do this exercises occasionally. THANK YOU VERY MUCH. This changed my life.🤗 2023, I still do these exercises time to time when the pain comes back after lifting weights. It really helps with the pain. I haven't need more pain killers.

[@MountZionSaviors]

I injured my back about 2 years ago picking something up the wrong way and went to a chiro a bunch. I reinjured it moving furniture and went back to the chiro a bunch. 4 weeks ago I injured it again doing yard work and it was getting worse every day, but I was too busy to get into the chiro. 2 weeks ago I was desperate and I found this video. Doing these simple things the last two weeks has gotten me back to 90%. I have gone from excruciating pain down to just tightness with occasional dull pain. Now that I'm mostly better I use the strengthening exercise at the end of the instant pain relief video to strengthen the muscles in hopes that I don't reinjure it again. Thank you so much for taking the time to make this video!

[@Buffaplays]

Where is the strengthening video? Can you help please

[@armagadon078]

You've helped me with my training and now with my injury. The best fitness and recovery channel on KZbin. ^_^

[@adrianrock1287]

I couldn't comment yesterday when I first saw your vid because I was in so much pain. In one day I fixed my pain thanks to this Video!! You sir gained a sub!

[@natashacotton16]

I did this because I had a bulging disc happen after weight lifting too soon after I had my baby. I had excruciating pain and decided to hang from the pull up bar, I heard my spine make a loud pop and felt INSTANT RELIEF!!! I also did the workouts and a couple days later I was back to normal! May God bless you for this!!

[@sumitchambial]

😊

[@katieclement2719]

Thank you for posting this! I have been trying to fix what I suspected was a bulging disc on my own for 2 months now. So much out there on the internet suggests back stretches as you mention in the video. I just confirmed via MRI that I do have a bulging disc and now I think I had been making it worse by stretching. So glad to confirm my sense that it wasn't helpful. I won't be doing that until I am healed!

[@ianhill7157]

Been dealing with an L5/S1 herniation for 2 yrs on and off. Past two weeks have been miserable. Started doing that side lean yesterday and have almost immediate relief. My old PT never even mentioned that one. Jeff is the MAN!

[@bhuwonrakshya9042]

sure this exercise help your problem

[@robpounders2248]

This absolutely made my day. I was miserable and depressed. After about an hour of doing these exercises I could stand up straight, pain free, for the first time in days. I was back to work the next day. Amazing. Chiropractor and pain pills, muscle relaxers did nothing.

[@1mavenslayer]

The move on the floor to stretch the lower back is amazing, I used to have back spasms every few months and now that I use this move regularly I haven’t had them in over a year. Really changed my life in a HUGE way, thanks so much!!

[@shivasarna]

I dont have enough words to thank you for this video. It really helped with my disc buldge pain and helped me heal my pain. I recommend your video to my family who suffer from lower back pain. Thanks again. God bless you.

[@lb3381]

This video literally cured my back pain. Thanks Jeff

[@joaquinmurrieta7008]

L B heres and advice be carefull and do not bend forward for long periods or the back pain will get back ...take it slow because i learned the hard way i was pain free for a month i bend forward to work on my car and pain got back and its been 4 weeks and im still in a little bit of pain

[@bigtony6]

it is even harder if your a welder like me im always in a bend forward position been in pain with my lateral left buldge for over a year have also been doing physio for 8 months . Like you said you can be pain free for a month or so and the as soon as you start bending forward the pain is back. ;(

[@joaquinmurrieta7008]

BigTony i do construction i do alot of digging and do plumbing so i also bend forward what helped me was working on my core muscles at home and i bought me an inversion table when i get home i get on the inversion table for 3 minutes relax and i can hear my joints on my back crack

[@bigtony6]

Joaquin Murrieta thanks buddy for reply. :) I might as well get an inversion table.

[@joaquinmurrieta7008]

BigTony you should it helped me alot i was walking with alot of pain it was so hard to walk and shop for clothes good luck ..when you get one take it slow i use mine at a 30 degree angle that way im able to relax

[@XerxezsX]

Warehouse worker here, all these exercises fixed my lower back pain, I'm more proactive now, I decompress my back periodically, it's been years and this works.👍

[@silverfullbuster9177]

I'm a new warehouse worker and my wrists and elbows are in pain. I've also got some low back pain so I'll try this and see how it goes. Is there any other tips/strech routines you recommend while working?

[@jonahleong259]

How long did you do these for? I’m on week 3 and don’t really see much of a difference.

[@getuliamontero2351]

I got to say thank you so much Jeff I’m 22 and Christmas Eve I didn’t know I had a disc bulge out place while squatting. After two months of recovery and re adjustment of my spine and hip just the other day I came to this video still having pain to find out that your video helped me more in the last 48 hours than. The last 6 weeks of treatment and pill taking days. I can now feel hopefully to get back to my busy day to day life with your help. I will do this on a day to day basis

[@beratt2268]

im 20 and i have disc bulge too how are you now

[@rokos80]

This is one of the few videos that should get the 1 billion views, thank you

[@PerhapsOOTMM]

These are the exact moves my physical therapist told me to do for my disc bulge, and they absolutely fixed the problem.

[@chinguunbolorsaikhan9598]

Of course, Jeff is a physical therapist

[@OKULTRACOMEDY]

How long did it take?

[@ryanoliver5669]

@@chinguunbolorsaikhan9598 Of course he may have been given these exercises in particular, but they're in no way the only exercises available for these injuries. People respond to different exercises in different ways and you might me prescribed McKenzie type exercises, Williams's flexion exercises, lumbar traction, or a combination thereof.

[@MatiasStrengthCoach]

Amazing stuff man! This will help a ton even for people with no disc issues, just to keep a healthy back, especially if you lift heavy in a daily basis. Keep it up Jeff!

[@meghmanidahal3817]

Performance Fitness nk

[@terrycarnes9570]

Performance Fitness dd747

[@francescacolby6513]

No it won’t lol I’ve done most of this stuff for 6 months and my disc injury is still here and I’m only 16

[@Grv28097]

Man this helps. I've talked to 4-5 doctors, no proper responses except expensive medications. This is a relief as it covers all scenarios, including slouching. 😊

[@joannjohnson1401]

I am 77 old female and have several bulging desk and I was doing the incorrect stretches that you showed me through Jesse thank you so much for your expertise I am doing the exercises you suggested.