Bulging Disc L5/S1: The 5 Best Exercises (Explained in Detail)

[@HT-Physio]

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[@drewmoss007]

Hi , what would be the best excise after having multiple operations for L4/5 L5/S1 disc bulge ..I have suffered with all the symptoms at some point in the last 7 years , been on Gabbapentin 3700mg per day & Naproxen 1000mg per day , any advice how to be pain-free without the use medication . Awesome channel just subbed 👍🤝

[@aumnamashivaya4]

Awesome!!!! Should one refrain from push ups?

[@keepitreal1547]

Great video. Unfortunately for me & after physio & excruciating pains down my leg for months, the only thing that helped was 3.6gms p/d of Gabapentin & Coedine meds. Was put in for an emergency operation but decided against it as the meds were doing great.

[@EngRMP]

One of the BEST videos for bulging disk pain. I'm a 68 yo engineer who, despite my daily exercises for this ailment, I continue to be plagued by sciatica every 3-4 years (because I refuse to stop the activities that I enjoy, like finishing the basement my self). I'm on my 4th episode in 12 years. I've become an expert and can resolve this to 95% within 10 days. If you have known bulged disk with pain in lower back and possibly down one leg, here is the 10 day cycle: Don't do anything the first hour after waking up... the disc is too swollen with nutrient solution. Then, every hour, do 10 reps of 30 sec up on elbows (cobra) and 30 secs down for rest. For us over 50 yo, trying to raise up on straight arms is really tough and may do more damage from wobbliness... elbows are fine. The first two days, you probably won't notice any improvement because the bulge is SO big that it takes a few days of cobra to start sucking the goop back in the disc. By day 3 (maybe afternoon) you'll notice that while in cobra, the pain is starting to reduce starting at the lowest pain spot ("the pain starts moving up your leg"). The relief in pain will only last 5-10 minutes after each cobra session, on Day 3. By Day 4,5,6,etc that pain moves further up the leg and the relief lasts longer and longer. For even better improvement, for reps 6-10, bend your bad leg out into figure 4 for the 30 secs up... this presses the bad side more than the good side. For the remaining 50 minutes of each hour, avoid sitting as much as possible. Don't do the nerve flossing... it's way too painful, and as long as you're moving (walking) you don't need it. Walk 500 ft eash 50 minute break time (for me, that's 10 laps around my basement). Let me know if you want to know how/why this technique works... I'll give you the engineer's explanation (BTW, it's called the McKenzie technique... discovered by accident 30 years ago)

[@pennyklann7718]

Please let me know more @EngRmP

[@kuljeetsingh9630]

Hello please can you send me any video for this exercise??

[@EngRMP]

@@kuljeetsingh9630 Search for this (One Minute Sciatica Exercise to Cure Sciatica & Quick Pain Relief | Leg Pain Sciatica Disc Bulges). But, do this test yourself first: if your pain gets worse when you do "Cobra" (just on your elbows), or better when you slouch forward, then your problem is not disc and the video will not help. If your pain gets worse with Cobra, or better when you slouch forward, then you probably have a problem with a Facet joint or the Sacroiliac (SI) joint. If you do have a disc problem, follow the movements in the video I listed. If you can do them each waking hour of the day, you should see significant improvement within 3-5 days, and likely 90-95% resolve the issue within 10-14 days. Let me know how it goes.

[@eldanamekonnen7919]

Please send me the video please

[@EngRMP]

@@eldanamekonnen7919 Hmmmm... I tried to, but I guess the YT gods didn't allow it... standby

[@CausticNinja]

0:01 Explanation of Bulging disk and Sciatica and Talk to your Dr. D 5:55 3 Goals for these excersises 7:07 Excersises are NOT for everyone get an professionalism assesment 8:30 Ex 1 Cobra, Restoring spinal mobility and improving blood flow to injury. 12:04 Ex 2 The Seated Forward Tilt, Improving movement of pelvis & spine and improving blood flow to injury. 15:05 Ex 3 Wall Side Glides, improving spinal mobility, reducing leg and back pain, and improving blood flow to injury 17:45 Ex 4 Nerve Flossing, Restoring health of the sciatic nerve. 21:13 Ex 5 Fibula Head Mobilization, Reducing leg pain 25:35 Summary

[@saraiday1646]

❤❤thank you

[@guanyinbaby]

By doing all these 5 excerise consistently, will it heal the buldging and sciatica? Or surgery is still the ultimate solution?

[@angelsjoker8190]

​@@guanyinbaby In 95% of bulging disc cases, you can heal it with conservative excercises and you do NOT need surgery. As he said in the video, those excercises are not magic pills, it's just what works with most of his patients. You have to losten to your own body whether you feel those excercises help you. And find a good doctor and a good physiotherapist to help you with excercises.

[@GreenVoyagerr]

Thank you this is helpful when I’m revising this video strictly for the exercise 😊 🙏

[@qasimarif9921]

Appreciate you

[@IAMDYLAN17]

I want to thank you so much. I'm iny 20s and I've had sciatic pain down into my foot for around 2 years and it was starting to disable me. The last nerve release exercise you shared restored my feeling in my foot and lower leg, basically instantly. I cried and cried with relief and I've since been able to make good headway in my rehab program to reduce my pain and regain strength. I'm so grateful to you for sharing this info. I told my osteo about it so now she can help other clients with foot nerve pain too! Changing lives!

[@karmanbirsingh3308]

Afterhow much time you felt better

[@mischa5786]

I’ve been in pain for 5 months, I thought it was my sprained ankle but I just found out it’s a L5 herniated disk. I’m going to start doing these exercises. Appreciate you posting this. I’m in so much pain. I can barely walk, can barely sit, it’s so isolating. Feel bad for anybody who experiences this. It’s not fun. The mental fatigue from the pain is so real.

[@katiep6097]

I feel very seen with your comment. Same boat. Rough to row :/

[@ED-gk8vg]

I'm experiencing the same thing it's bad. I'm on 3 different painkillers none of them work. Will try these stretches. I hope you have a speedy recovery!

[@itsallaboutmeastarr530]

Me too. I'm so sorry for anyone going thru this, the physical and mental pain are indescribable. Take Care All ❤

[@mariawren163]

Pi can understand you so much, because I am experiencing the same symptoms.🌹

[@helenhelen4292]

i am so sorry for your painful experience, i have the same symptons like yours. Just wonder how you feel now and if anything has made improvement? Thank you

[@Mebbe308]

Will is a real professional. He’s obviously studied very hard and is dedicated to making our lives better.

[@KuyaOly]

U must be his mom or gf/wife🤣🤣🤣

[@J.G.817]

Thank you Will I've been experiencing pain for about 8 weeks from Sciatica problems,I want to let you know ever since I have been doing your exscersises my pain has diminished by 85 percent, I'm so relieved.Thank you again Sir.God Bless you.🙏

[@HT-Physio]

Wonderful! Thanks so much for sharing!

[@pitchy3178]

🙏thank you so much

[@bidhanhajong9246]

​@@HT-Physiodear sir pls help me, iam in deep pain.. i hv been suffering from lymbor spondylosis for about 7 to 8 months. I did several check up but not getting cure... Pls suggest me something sir .

[@TheJedynak]

85 seems like a very precise estimation !

[@FarmanKhan-xe7to]

Sir like in acute case there is too much pain in lower back So we have to do these exercises when pain reduces in 4,5 days or when pain completely diminished???

[@lolos3066]

I AM saving this video in my library!! I really wish I would have come across this before my current situation. I'm 46, diagnosed in 2022 after gradual pain increase after many years. NO sciatica pain, just extreme lower back pain. Went through PT and given anti-inflammatories, then was talked into lumbar injections. Pain went away and did not have sciatica issues until 2 months after shots. Went back in, deductible met so was coherst into a 2nd set in injections (which was so much more painful than the 1st set). Not only did my sciatica not go away but the back pain came back. Now that I know what it is, I'm able to prepared for bad days and know how to reduce the inflammation and what stretches to do. Thank you so much for the info! I've learned so much in just 2 of your videos than I did with all my appt with Orthopedic doc!

[@fastblack6752]

Hey Sir I Ran Across your video from google I was crying At work From my pain In my back so I googled Back pain or something and your Video popped up I went home Did everything you said Just as you said it and I want to tell you before I go to sleep Tonight, Sir I Think you just saved my Life I thought I was gonna have to Wuit my job Because of the pain so so excruciating But God led Me to you I Pray that Everything you Want in life comes To you. Me and My Wife Thank you from The bottom of our hearts Thank you Dr.

[@saeedrahman4048]

OMG I have L5/S1 without sciatica in particular lower back stiffness with excruciating pain. I watched your videos and completed the exercises laying on my chest and it immediately fixed the stiffness. I can now stand straight and walk without any pain. Thank you!

[@JemeliMilicent]

I got the condition too so I should have hopes that after following this abd acting as required am going to be fine? I have been in pain for almost 4 yrs😢

[@selfstudy600]

I too have l5s1. Without scatia

[@skupiblok]

Sorry are you in acute pain bro ?? When u did cobra

[@joanhaws]

I am a retired Registered Nurse and I am impressed with your videos and info.

[@patricialimoges6708]

😅😅❤❤

[@rudolphgartner9668]

I really like these five exercises for L5-S1 disk bulge. I developed this condition back in 2015 with severe symptoms on the outside of my left leg. My prescribed PT exercises definitely helped me to recover after around two or three months. I have kept doing these exercises pretty regularly in these nine years. None of those are contained in your five exercises given here, but I think your exercises make a lot of sense. I will do them and also try to get my mother who is mostly in a wheelchair to try modified versions of them. I will get your book next month.

[@mauliksonani5902]

Any improvement?

[@Spellbound1397]

10:15 Cobra 12:50 Seated forward tilt 15:10 Wall Side Glides 17:55 Nerve Flossing 21:19 Fibula Head

[@annhale2167]

Thanks!

[@lesleylockhart7161]

Not all heroes wear capes 😭😭 thank you!

[@mymai5859]

Thank you

[@Reshmahussain2307]

Ok

[@bradford5681]

A short version of this would be great! 5 minutes 😊

[@jagrutiramji8271]

Hi from Dare-salaam Tanzania 🇹🇿 so I just got my mri results today from the seifee hospital here in my city and I have L5 S1 bulging disc that also sometimes triggers the sciatic nerve pain (left side) which I used to ignore with having ibuprofen for a few days and done with it now last Friday my back acted up again and was excruciatingly painful 🥹 so I had to rush to the orthopedic doc here . I have been asked by my doctor not to do anything for 5-7 days for now and look up on the internet for bulging disc exercises. And searching online your video showed up I shall definitely try these five exercises which look decent and seem very much meant for me, your video is saved and I shall try these 5 exercises in a few days … May god bless you ♥️ Hoping it will help my permanent Back ache …

[@kippmajors]

Did you try them? And how has it helped?

[@brog6985]

I have a recurring bulging disc. Yesterday it happened again. I found these exercises and tried them. Just wonderful ! Thank you for the excellent information!

[@jkd82]

How are you getting on? I also have multiple herniation of the same disc. Have you found a resolution at all?

[@oblivion6441]

Update ?

[@oblivion6441]

@@jkd82did you heal ?

[@janpolach2320]

My new physiotherapist used the same cobra exercise on me in the acute stadium of the disease with great effect. I was doing ten repetitions each hour of my day and 14 days later I was able to return to work. Before that I was going to another physiotherapist using other techniques with no effect. The important thing was that during the examination she was able to see improvement in the range of movement without pain immediately after those ten repetitions. Thx for great videos and greetings from Czechia.

[@rochellebaca889]

Thanks!

[@HT-Physio]

Thank you so much for your generous gift, please do not feel obliged to give anything at all, your viewership and time to leave a comment is all the thanks I can ask! Have a great week :)

[@mattselectronica]

Probably the best round of sciatica exercises on YT. Caution needed perhaps a little with the fourth exercise as this can stretch the sciatic nerve a bit as per hamstring exercises which one would normally avoid but if done gently it’s good. Thanks for the exercises ! …much appreciated and have made a HUGE difference.

[@CarinaJoyceBalbastro]

Hi, Wil! Want to express my gratitude on your dedication to help patients dealing with sciatica. I, myself can testify how your studies and recommendations dis a great help and improvement on my condition. I was able to stand straight which is way far better that the first several weeks coping with it. You are indeed a blessing, unlike to some videos I have watched and even tried their techniques makes my pain even worse. However, when I found yours (which I really thank God for it), I knew you were the right channel of my healing process. And today, I'am still watching some of your videos that best suit in my case. Cuz I think I'am now on the state of what they call "CENTRALIZATION". And, I don't know what to do because my hips and buttocks really feel bad when I wake up and move, or can't get up from the floor so easily. So, I hope I find your next video with the best suggestion I could do to resolve this. Thank you very much! Your knowledge, skills, and God given wisdom sets you apart! I hope many more people with the same issue as mine can see your uploads to see how your work make wonders. Praise God in your life! 🙏

[@jajang192]

Thank you very much, I have been in pain for 2 years and now feel much better after been doing your exercises.

[@joaquinilagan6959]

Hi Will. I’m an 18 year old powerlifter who herniated his disc on deadlifts. This helped me a lot. God bless you

[@laurenwood4280]

Thank you, thank you. Thirty years in the rehab industry as a medical massage therapist and I have never seen the last fib head exercise. I have L5 sciatic pain myself right now and couldn't get relief with anything else, until just now doing that. I am so grateful.

[@HT-Physio]

I'm sorry to hear you've been suffering for so long, but it's absolutely fantastic to hear that this exercise offered such immediate relief for the pain you've been in. I hope it continues to offer support for what you're experiencing, and I'm wishing you all the best!

[@Sacredhealer333]

Thank you Will I’ve had this pain for 8-10 weeks now so I am grateful to see this.

[@cactusbaby4616]

Oh my god. Thank you so much for all your detailed informative videos and your patience in explaining the intent of each exercise. They have instantly alleviated pain that i have been having for years and years. It wasn't until i got my Ctscan and it mentioned disc bulge at L5 S1 that i decided to search it on youtube. I also realized that that i was doing exerisces to both sides instead of for the side that was in pain. I am sure you have saved many who have suffered. Thank you once again.

[@charlettereeves2042]

I found your videos because I am so frustrated by my lack of progress. I was rear-ended almost 3 months ago, causing 4 herniations and 3 bulges shared between my cervical and lumbar discs. I've been going to PT 3 times a week since the accident and it's not really improved. I did my first round of injections and they're talking ablations and surgery because the pain isn't getting much better. I've noticed that they give almost everyone the same exact things to do and we're not all there for the same injuries. They've had me doing hamstring stretches, psoas exercises, etc. in addition to greatly reducing my normal activities (normally I work with kids and keep busy). I've stopped doing the exercises that hurt and started trying to find things on my own to do at home. I love the amount of explanation you give and the easy to follow stretches and exercises. Thank you, from a person who's trying to recover but can't seem to find the right help in person.

[@timbonjovi]

I've actually learned more about my condition from you than I did for my regular doctor, my spine surgeon or the pain center they sent me to for shots

[@bigtaco956]

those shots are bs man i just got one

[@marylynch951]

​@@bigtaco956 Yes agree 💯

[@scottyplife32]

I learnt more in this video than 10yrs of pain seeing specalist and doctors

[@stevejones6030]

Thank you so much this has really helped me quite dramatically, mainly the "Wall Side Glides" but also the Cobra and in general. I have been suffering with lower disc problems on and off for years since having a serious episode which often flairs up when I forget to lift properly and it happed again a few days ago. Usually when this happens I spend days leaning or bent over to one side at the waist which I guess is my system trying to lean away from the pain. When you are crooked and misaligned like this and in pain it's hard to do any other exercises or even move around much. I just discovered this video and tried the wall side glides and almost instantly the alignment was restored, I am upright again and pain almost gone, freeing me up to do the other exercises like the Cobra. I never had any idea that you could literally push your self back into alignment using the Wall Side Glides. Thank you so much it has made a real difference for me.

[@linjubar]

In the past few days, the pain has moved from leg to left side of lumber spine, and the nerve flossing has seemed to move the pain into the middle of my spine, which I believe is a good thing. I’ve been doing the cobra, and hanging from a bar every day. Thank you for all this helpful advice.

[@NPPREMA]

Yes, in McKenzie, they call it centralization. It's a good thing and you'll soon be fine . All the best

[@aakashsacoustictabla2951]

Is it completely pain free now after excercise or its lifetime pain suffering..?...i am also suffering from bulge disc plz guide if u can....

[@linjubar]

My MRI shows two bulging disks, but also other issues that could be the cause of my pain. In fact, the cobra exercise now makes the pain much worse, so I stopped doing it. I'm doing better, but it's taken time, and I suspect it will take some more time. Not sure if it will heal completely because some issues are irreversible, and it's a case of managing them rather than complete recovery.@@aakashsacoustictabla2951

[@marianthemartian5691]

The last one is my favorite. First legit instant relief that worked for me. You're a genius thank you! Pinching Lower back on my left, down to my leg and its so hard to sleep. And this lessened or removed pain at the back of leg. Now my only consistent prob that im working on is my thigh and lowerback pain. Lord have mercy on us who are suffering specially who are forced to temporary stop working due to this. 😢🙏🙏

[@marianthemartian5691]

Update: I just had my surgery with 3 neurosurgeons and 1 fellow orthopedic. The pain kept coming back and was not improving after months of therapies (I have my rehab doc checking up on me with consistent PT and everyday home exercises) eventually rehab doc requested MRI, neurologist and rehab doc referred me for surgery as I cannot do therapy forever and it affects my quality of life. The buldge was so big! This is case to case, some might have small buldge but can feel excruciating pain, some may work with PT, some have big buldge but don't feel anything. I am even slim btw and active so it is hard that I have limited movements for now. Road to recovery. Don't lose hope, God loves you. 🙏🙏❤️

[@basilicauk]

I tried the 5th exercise you suggested, it really worked for me, I have been having pain and numbness in my leg for 8 painful days. Thank you ever so much.

[@parasmadan4411]

Thank you so much Will. I've been visiting doctors and physiotherapists on a regular basis but I'm glad that I found you here. Nobody has explained these things better than you until now. I will share my experience once I start with the exercises today. Also, could you please let me know if we can try adding some light medication for the pain along these exercises. My doctor had suggested tramadol and another one but it actually affected my liver health. The GGT level spiked to 180 after consuming the medicines. Would love to have your take on this. Again, many thanks.

[@danieljuno810]

Your explanation was spot on for what I’ve been experiencing for the past year. Knowing what disc is bulging makes me feel so damn hopeful for a solution.

[@HT-Physio]

I'm sorry you've been experiencing this - but I'm pleased my video could shed light on what you've been going through!

[@ujjayantchakravorty1115]

I started doing your exercises and the last one where you press on the nerve near the knee bone is excellent. Until now I had shooting sciatica pain down my leg and could not sleep well, but last nite there was none! So I slept better. Really appreciate!! Quite a dramatic improvement.

[@andyprice6653]

Really appreciate you sharing this Will. I am at the start of my S1 bulge diagnosis so as a very active 47 year old I am desperate to keep sporty. You have explained these movements exceptionally well and have built my trust right away- thank you!

[@shenayabdrahim2764]

Im 18 and have l5 s1 bulging disc, do you have some pain and tingling in lower abdomen caused by pinching nerves ?

[@andyprice6653]

Mine is very much through my right side- constant ache in buttock, intermittent numbness,tingling down back of leg. Sometimes below knee to foot but not often. I have do not experience any abdomen pain but I have read that a disc bulge can cause this? Sorry not much help. All the Best 😊

[@gGanesh0710]

I had this L4 L5 and S1 Disc Bulge but , I went To An Orthopedic , Got My MRI , i had lumbar spondolysis , But Then I Was Admitted In The Hospital For 3 Days , Took IV Treatment and Was Back To Walking Easily

[@colinstevens5714]

What I. V. Treatment did you have ?😊

[@lodestarsprayer5660]

Many Thanks, Excellent help here for my Sciatica..I have had a hellish 2 weeks, this has given me relief

[@Bodokable]

Thank you so much Dr. Will, this 5 exercises are a lot of help, keep it up, God bless you more, stay safe.

[@nickthehibby]

Just tried 4 of these and feeling better. I’ll try over course of tomorrow before seeing specialist tomorrow night. There is a procedure they do but I’d prefer this than that or meds. Thanks so much for this.

[@HT-Physio]

I hope these prove beneficial for you!

[@eliseleu4717]

did these exercises and felt relief, I can move my right leg better and I don't feel discomfort in the lower back. Thank you!!! I will continue the exercises 😊

[@HT-Physio]

This is brilliant to hear, I'm so pleased it was able to offer some relief - keep up the great work!

[@claudinet8367]

Excellent! I just did these as you were speaking and find that it helped! I'm going to keep doing them! Thank you!

[@DaliPort]

Its good to see 'different' stretching exercises were I'm not feeling pain. I will continue to do these & hopefully this will improve my nerve pain. . Thank you for your help 😀

[@maybeonethey]

I want to mention that I have benefited immensely from a leech treatment. I can't recommend it enough. I had issues both of the sides of my L5 and it was almost as hard as stone. It hurt to do anything. After two sessions of leech treatment (with 2-3 months in between) I saw great improvement with the pain in my lower back (never had any sciatic pain, so I can't talk about that) and the stone-like tissue was softened a lot. Obviously this treatment only relieves you and you still need to strengthen your muscles to keep your good shape and I thank you Will for this valuable information. If only I had known a month earlier, my physical therapist gave me some excersises that made the pain worse and my recovery is reversed. Now I need to go back to get another leech treatment.

[@F8Tributo]

What exactly do the leeches do for a bulging disc? Or do they just relax the muscles? If so, how?

[@sadiea4381]

I was diagnosed with S1 & L5 bulging disks. I started out with pain but then it switched to intense spasms (so bad that only opioids would stop them. I did however find a natural pain remedy that does the same thing but without the side effects of synthetic medication). A few years ago I ruptured a bakers cyst behind my left knee and have since believed that the spasms were somehow related to my knee issue (which I had drained but continues to come back occasionally). After seeing the last exercise I may have found a confirmation to this. I’ll be doing these 5 exercises and hope that this will bring some relief. I have an MRI scheduled and will see the spine surgeon, but he doesn’t seem to think it’s a nerve being compressed in my spine. It would be amazing if I found out the spasms are caused more from pressure on the nerve behind my knee rather than somewhere in my spine…I wouldn’t need surgery! And, if I can control the fluid build up behind the knee with exercise, then maybe I can be rid of the spasms altogether! This would be a miracle and an answer to my prayer for healing. Sometimes we want miracles and they simply come when we care for our own amazing bodies.

[@thegamingps5110]

I am still reading your message but noticed it is 4hours ago new so will reply i am in same boat from first bit a read, complicated circumstances in mine due to mental health/ family didnt get treat properly on a bad stairs fall.landed on my spine. Family didnt believe in doctors etc.acident happened at 15year old about. Worked in construction 19 to 29. As years went on.worse got. Night time mega struggle muscle spasms and nerve throbbing pulsating in lower limbs battle between 1am and 6am. Felt like invisible war with limbs. Roll on 9years later after endless pain got worse got relaxors .brain considered life hanging attempts.feel like biting rubber or wood.pains a mood changer.spasms wipe happyness of my face in seconds. Floor ended up been best mate nearly. Fighting. signals. A dread waiting rooms incase calves kick off spasming or pulsating and ppl witnessing knowing wtfs going on with him. Feels hard stop once it starts hopping leg to leg. Am on muscle relaxors and amatripline to try stop signals. A just had mri and l5 s1 buldge and tear in disc confirmed. I also have rare condition more walk noticed at 17 cronic exertional compartment syndrome Both legs. I dont know if muscles are compressing and causing spasms or other. I am also in same boat wondering why i am muscle spasming all time. Only other thing happened to me a crashed against steel boards playing 5 side football.and both legs went pins needles and took good while to come back. A vascular said to me lift legs up sat where does it hurt.and it was lower pelvis spine. Im also getting pelvis ache probally linked surely

[@KrystynaRoszak-cy3ce]

What is the alternative for opioids, please???

[@stevelarocque5931]

Wow..these are the best explanation and advice ever .I have been serching the web à lot ,nothing works even made my condition worst .Thank you made my lire à lot happier !!!

[@rosemariedsouza4652]

My Physio Doctor advised these exercises and it has helped. Thanks for sharing and explaining every bit in detail. Stay Blessed!

[@aakashsacoustictabla2951]

So now there is no pain even when you bend ....? Plz guide me i m also suffering disc bulge

[@martiwilliams8091]

Thank you so much- playing golf has become painful. Been trying these 5 exercises and pain has decreased - amazing!

[@HT-Physio]

That is truly wonderful to hear, I hope you can get back to enjoying your golf!

[@carmendobbs9396]

You explained everything so well and with the visual that I have new hope. My l5s1 herniation has caused my right knee to click at times, right ankle pain, and cramping on the two outer toes on both feet. I can't sleep well because I can only sleep on my right side.

[@tiannanelson5958]

Wow I have same knee and ankle they wanna do a MBB and I’m skeptical

[@gjdoan]

Thank you soooo much for this help! My back was terribly sore and it was just like this. I kept walking each day until after a week I felt a small movement in my back, it turns out that it was the disc moved back into place! I still plan to walk each day as well as your amazing exercises! Thank you soo much!

[@shabshah9071]

May God bless you for these videos- from India

[@Tom-Travels]

I have an S-1. I do the Cobra several times (3-5) a day. it has helped a lot. I also do the side lean/curl. This helps tremendously too. I about my have my S-1 healed; but it has taken 3 years of self-paced, individualized, stretches and exercises. - Now-a-days, I can do 40 push-ups, 30 squats, and 10K walking steps without stopping for S-1 aches and pains. I have noticed that my entire core, arms and legs are a lot stronger. I do things that I would not dare attempt, even a year go. I don't do the nerve "flossing." Flossing turned out to be a waste of time for me and my S-1.

[@Kali-fz7ly]

Thank you! You helped me so much with the pain and the healing process

[@user-Queen94]

Hi Tom, can you please help me, I have bulging disc between L4-L5 and L5-S1 near to one year. My physiotherapy can not help me, l don’t know what exercises should l do. Can you tell me which exercise is good and help you to heal please 😢

[@Tom-Travels]

@@user-Queen94 Hi Queen. I probably could help you, but each of the things that I do (about six exercises and procedures is designed especially for me, by me. - All I can tell you is to decide to treat your body like you are the physician. - Pick an exercise, like the Cobra. Then ask: - 1) Does this make the pain less, the same or worse? Give it five days of effort. - 2) If the pain is the same or better, ask.. How can I make this exercise even better? - For example Cobra Stretch I get the best results by leaning backwards over my kitchen countertop and leaning my head backwards. My legs straight down and my hips braced against the countertop. - That is how I do the Cobra. I doubt if 1 in a 10,000 sufferers have discovered and use this method. _______ I did this same process for other stretches and exercises for my bulging disc. Over time, I found six (6) that really helped me heal. - I believe that each person must find their own way. Doctors, and KZbin, can point the general direction, but every human is different. The specific way for healing is up to you. _

[@Alpha-Team-814]

Worst pain I ever felt in my life and it happened out of nowhere for me! I freaked out when my whole leg just became numb down to my foot. I didn’t get a diagnosis until the other day so I sat for a week wondering what the hell was wrong with me. Finally I’m in the road to recovery. I’m definitely going to try these exercises! Thanks!

[@Unitedfamilyfundiaries]

Result?

[@Chris-mp3tq]

Cobra helped me tremendously

[@barbaracobb6291]

I have just had mri and have bulging discs x 2 been refered to a spinal consultant but will start these exercises. Many thanks.

[@NPPREMA]

Thank you. That was very well explained. I am already doing the cobra pose and the seated nerve flossing one that you showed. The seated anterior pelvic tilt feels so good. Besides, my McKenzie trained physiotherapist has also included a standing wall back extension. So we have 1. Cobra pose 2. Anterior pelvic tilt 3. Side shift towards the wall 4. Seated nerve flossing 5. Pressing the head of the fibula forward Thanks a lot ❤

[@bronsonmath]

Bought ur book and just about to start it. I'm only 35 but I had a fall from about 4 ft at work and am recovering from an L5/s1 bulged Disk. Ur videos are really informative and helpful. Thanks! I'm really considering going back to school to become a physical therapist assistant.

[@yuvrajsingh6418]

And i am just 19 year old and got this problem

[@BmApokpa]

Im 28 and got the problem my marriage is next month but doctor is asking for surgery which i dont want

[@valerieross2075]

Thankyou so much Will. You have helped me to understand what I am doing right and wrong for my sciatica pain.

[@aumnamashivaya4]

Although I enjoy most of your videos, this one has been especially useful because I started having a back pain after lifting heavy leaning forward. Thank you very much

[@EwaAnnaStykowska]

You explained it so well. ❤ You are an angel for people in so much pain they can barely move Is it possible to have on line consultation with you about excruciating pain in the L4 and L5 discs?

[@wickman33]

Important point I am glad you brought up.. it isn't a perfect science, treating the individual. My PT was 'extension, Extension, EXTENSION'.. which, by the book is probably correct. Every time I would feel ok while in static extension but worsened soon after. I am really glad you say to defer to those who have inspected you as an individual rather than just 'take my advice'

[@bhaskarsen9303]

Very worthy exercises.Gave me huge benefit and improved my quality of life.

[@zenkakuji3776]

Much gratitude for sharing this information. I had damaged my lower back about 10 years and have made progress recovering. I wish I had this information as well back then as well. I will incorporate these into my daily routine as a preventative measure. Interestingly, I found that my lower back felt better after sitting on my riding mower and being jostled around a bit. I sat with good posture but not stiffly so that my lower back area wiggles around from the movement while riding. I found that my flexibility increased with lower irritation after mowing. Quite the therapy session from an unexpected resource at home!

[@superhuman7262]

Oh that's wow... mowing machine little vibrations helping in back pain...mine is chronic since 16 years, also in deep pain

[@susankennedy4163]

Immediate relief after a week of severe pain. Thank you 😊

[@mollalegnmergia5831]

Thank you for your detail explanation and benefits about each exercise .

[@HT-Physio]

More than happy to help!

[@kloogyB33]

The first time I used cobra in 2019 it was a godsend. Helped a lot. Now 2023 cobra flares up my sciatica like mad so I avoid 🤷‍♂️ and you never know for sure because the flare ups arrive 6-24h later.

[@skupiblok]

Yes just arived mine mother fucker when it comes back full pack make me crazy

[@skupiblok]

3 month 10 reinflamed sciatica i am in crazy pain now cant breath

[@sharoncarson2414]

thank you again will ,,I'm going to try these for my bulging disc all the others have really improved my mobility ,,cheers from australia 🇦🇺

[@Gg-bo8dk]

Hello Mr Harlow, i really appreciate the work you have been doing to do all these videos about back problems, I have a bulging disc in the l4-l5 area that I managed to start healing with the help of your advices and seeing a good physiotherapist but I still have some pain centralised around the bulging disc and in the psoas so I m guessing that the femoral nerve is still a bit pinched, I was wondering if you can do a video showing the Best exercises one can do for l4 l5 bulging disc thank you cheers from France

[@ayeayehla4869]

Me too, having bulging disc L4 -L5. Mine is a chronic condition which frequently occurs . Thank you. 🙏🙏🙏 Could you please show the specific exercises? Thank you.

[@sheenikamarshall5247]

Thank you so much!! Great refresher of exercises that I learned while in PT 2 years ago. This recurring condition is debilitating and the pain is worse than childbirth. I’ve had a microdiscectomy and don’t want to go back under the knife.

[@doriscorea7776]

Thank you, Will! I have this and I got it to recede with McKenzie extension exercises. But after Covid it came back. Now I see your KZbin…hallelujah!!

[@SOFRONIOLAGULA]

Thank you very much for the demo. It's a great help for us suffering the Siatica.

[@wentencel]

I've recently sorted out that my sciatica is from a super inflamed and herniated disc and your advice is really easy to follow to help get myself off the pain train. Thanks!

[@skupiblok]

What did u do

[@wentencel]

@skupiblok tbh this far down the road the thing that helped best was to always brace my core during and since physical therapy and acupuncture (acupuncture personally unlocked a lot of my mobility to make any progress in PT... I wasted a month in PT just laying down on a medical bed with ice and heat) Also the McGill big three really helped too. I try and do them most days for maintenance. I can lie down and lift my affected leg almost as high as my unaffected leg, which is pretty night and day compared to the onset of the issue a year ago.

[@AnnetteJensen-p1f]

The last exercise really gave instant relief 🙏 Thank you so much

[@HT-Physio]

So pleased to hear this!

[@mikeelliott4898]

Thank you. You gave a clear, well-paced explanation. I just have back pain, and cobra relieves it. Interesting, I tried the nerve release just out of interest, and it’s made an immediate difference, even though I have no leg pain.

[@lavndr21]

Instant relief from the last exercise! So thrilled!

[@rathinbasu8299]

Brilliant explanations! Thank you for these videos - they are immensely helpful.

[@Buttercup697]

You’re more helpful in explaining the issues and the “fixes” than my orthopedic surgeon was!!

[@EleniStathaki]

Excellent. I done once and immediately felt the difference. Thank you ❤❤

[@lawrenceyundt8489]

Fabulous! Rear-ended by a speeding cellphone operating driver who in so crashing created bulges and herniations both cervically and Lumbar. I have added your expert guidance to my daily routine for improved movement and reduced discomfort, thank you very much!

[@HT-Physio]

I'm so sorry to hear about your crash! I hope my videos can continue to offer you some relief throughout your recovery!

[@mercykirugu8371]

@@HT-Physiomy lower back is killing me affecting my legs I did an MRI 4months ago this was what was found. "Postero-central bulge of L3-4&L4-5 discs indenting the thecal sac with features of muscle spams" please explain to me like a baby coz I really want to get better and lose weight

[@Trading__Time]

Thank you! This video helped me tremendously and subsequently helped my wife as well.

[@rudolphgartner9668]

In regard to your advice not to do stretches for the hamstring muscles when you have bulging discs, that is contrary to the exercise recommendations my physical therapist gave to me during therapy at the clinic and for me to do at home. I did hamstring exercises at the beginning and I continued to do them. I don't recall suffering pain or experiencing a serious delay in recovery by me doing those hamstring stretches. The versions which workef for me were/are lying on the floor and bring the leg up with the aid of a strap, and the other is to stand up and stretch the leg over a high surface, not a low surface like a chair. Or, to sit on the floor, stretch the leg outward on the floor and bend the torso and head toward the stretched leg.

[@NatalieDao]

HT Physiotherapist explains so clear Thanks for showing us exercises 😘

[@ritaalamanou6611]

Thank you your exercises are brilliant My S1 disc area is my problem. Thank you.

[@febhealthwellnessfitnessac5656]

Amazing. It's educational and helpful to learn on how to improve l5& s1 pain. Thanks

[@rajukanabar580]

I have had pain for about 1 yr getting worse. Thank you for this helpful video

[@HT-Physio]

I hope it can offer you some relief!

[@bgastein]

You are an excellent communicator! Ty for the video.

[@CoachRonandBaru]

I'm scheduled for a shot soon. Going to give these exercises a go and see if it helps prevent the surgery. Great video.

[@HibiscusHigh]

Thank you so much for these exercises!

[@marylynch951]

Thank will I have been diagnosed with these discs bulging Oct 2024 I am going to start these exercises I do have appointment to see a physiotherapist in a few weeks time And i will ask him if these exercises are suitable for me Once again thank you

[@alwynmaguire8037]

Self massage from feet to calves, behind knees, front knees, thighs abd hamstrings, glutes, q.L areas, lower back, arms, shoulders and kneck. This helps tremendously.

[@nandkapoor2740]

Your video is very helpful and effective in getting the positive results. Thank You and God bless you

[@dirkdaniels5746]

One of the best vid until now. Thanks for it.

[@HT-Physio]

So pleased it was helpful!

[@ege2250]

Bende L 5 S1 vardı bana en kolay gelen duvara yan yaslanma egzersini yaptım günde 20 kereyle başladım 120 yaptım iyileştim ayakta duramiyordum gittiğim ne kadar doktor varsa 5 kuruş etmez olduğunu gördüm herkesin en iyi doktoru kendisi olacağını gördüm çok teşekkür ediyorum bu akadaşa

[@brandnewbeing4402]

👏🏾👏🏾👏🏾Great post. While watching the video I did the exercises as you demonstrated them and I immediately felt some relief. I appreciate your time and information🙌🏾👍🏾

[@windrago]

really well explained and clearly knowledgeable - thank you for sharing your wisdom!

[@HT-Physio]

So pleased it was helpful - I'm grateful I'm able to share my work!

[@sekoumayango4576]

Thanks young man you're truly a blessing 🙏🙏🎉❤

[@penelopepitstop9599]

The massaging the hips has helped a great deal x

[@paragdalsania6577]

I am suffer from l5-s1 disc dulging and pain in lower leg...and consult a physio but not any relief from pain.this problem from last two month....now i think i try your exercise then i share my review

[@maryfisher9956]

Very helpful . Thank you. 20 year bulging L5 S1. Getting mri this morning to find out what got worse. Sciatica and pain every day.

[@carolinethokozani2366]

Thank you so much Doc Will, very helpful information

[@michelecraig3464]

Thank you!!!!!! I will try this since I have this exact problem from my recent MRI. I’m in such pain and need help