FIX YOUR DISC! Bulging Disc Lower Back Exercises For Pain Relief

Powerful lower back bulged disc exercises for instant relief! Expert physical therapy exercises designed to alleviate bulging lumbar disc pain and sciatica naturally. No need for surgery - get back to normal with effective back pain relief exercises that work. Explore proven techniques for bulging disc treatment and unlock immediate comfort.
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🔗 Check Out My Preferred Equipment for Bulging Disc Exercises:
LINK TO JARED’S THICK HOME EXERCISE MAT: urlgeni.us/amz...
LINK TO JARED’S MASSAGE TABLE (in this video): urlgeni.us/amz...
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👀 BE SURE TO WATCH 5 THINGS YOU MUST AVOID WITH A BULGED DISC HERE: • 5 Things Making Your B...
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*WHAT IS A DISC BULGE?*
A disc bulge occurs when the soft cushion-like discs between the vertebrae shift out of their normal alignment, often pressing against surrounding structures. This can result in discomfort, pain, and limited mobility, affecting your daily life. But fear not - the right exercises can work wonders in addressing this issue naturally.
*CAN EXERCISE FIX MY BULGING DISC?*
Yes, exercise can be a game-changer for your bulging disc. The goal is to relieve the WRONG pressure on the disc while applying the RIGHT pressure to help re-align the bulge back into a healthy position.
Engaging in the right exercises helps strengthen the supporting muscles, improve flexibility, and promote alignment. By relieving pressure on the affected area and enhancing the overall health of your spine, you can find relief from pain and discomfort.
*YOUR PATH TO COMFORT AND HEALING*
These exercises aren't just moves; they're your pathway to liberation from bulging disc discomfort. Join me as I guide you through each exercise, sharing insights to ensure your journey toward relief is effective and, above all, safe.
*BEST EXERCISES FOR LOWER BACK BULGING DISC RELIEF*
In this video, I’ll outline a clear, simple, 3-step process to help you not only eliminate lower back disc pain now, but actually heal the bulge to resolve pain in the future as well. I hope they offer you significant relief from your pain and symptoms.
DISC BULGE EXERCISES IN THIS VIDEO
Decompression
Hanging
Press Up
Passive
Lateral Shift Correction
Wall Side Glides
Extension Series
Prone Extension
💬 Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
👍🏼 If you did like this video, hit the THUMBS UP button to LIKE this video above. That helps more people to find it here on KZbin so thanks so much for doing that!
✅ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
➡️ FOLLOW-ALONG EXERCISE ROUTINE FOR YOUR BULGED DISC: • Bulged Disc Exercise R...
➡️ ONE EXERCISE YOU MUST DO FOR SCIATIC PAIN RELIEF: • The ONE Exercise You M...
➡️ HOW TO SLEEP WITH BULGED DISC PAIN: • How To Sleep With Low ...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@toneandtighten]

If you have a disc injury you MUST AVOID these 5 things that are making it worse: kzbin.info/www/bejne/fp-TZYmkmrxgidE [Do you KNOW SOMEONE with disc pain who might benefit from this video? Hit the "SHARE" button above to send it to them!] Hope you feel better and thanks so much for watching! 🙏🏼

[@aaravfr]

please help me😢. I have been suffering from lower back pain since 5 months. Please listen to my story I will be so grateful 😢. I am a football player and 5 months ago i pulled my left lower back muscles... after that it feels like the pull recovered but the pain in si join and muscles around it didn't go. We tried every possible exercise ,medicines and checked xray and mri and found nothing helpful and found that I have a herinated disc and Some si joint problem . I also have lumbar lordosis problem... Please tell me a solution 😢😢

[@semgas]

Jared, I don´t know who you are, I don't know where you are, but I will salute you. Definitely going to implement this in my routine. Very simple, but very easy and direct to the point. Excellent advise to everybody.

[@byronb3439]

Hi this is Byron I have a I will try this message and I will let you know

[@beightawheed7070]

I am feeling only lower back left side pinching pain when I do fast bowling,after match i feel 4-5 days pinching only in back not in legs then after 10 days it becomes normal.what could be the problem in my back

[@maninderjitkaur5608]

Yes pls

[@Pizzabear361]

We got this boys and girls. Keep it going. No one cares more about your health thank yourself. Do not give up

[@aswin6686]

Thank you! Have a bulging disc on l5 s1 for like 10 years. This is giving me the relief I need. Especially the wall slides are a big help for me. Thanks a lot!

[@VivekYadav-rr5qz]

Hey brother i am suffering from the same...did you under go surgery or talking medicines to relief from pain?

[@SSS_WitchyPixie]

I did the 2 chair method and when I let go of my lower half my entire spine cracked. It felt amazing feeling that pressure release.

[@tara7206]

Could you make a video about bulging disks in the neck? Please like so he sees this comment

[@MrCharizardlover]

Yes yes need this have 3 buldibg disc ,

[@user-pr3td6rh8p]

It would be so kind of you to start an online consultation service (paid basis, offcourse) whereby patients could interact with you with their reports (MRI, X-ray,etc.) and you redirecting them to your videos for the solution. Many of us face the problem of not being able to correctly identify our problem (even by our local doctors in remotes localities). Love your videos though.🥰

[@Godsfavorite1919]

You always explain things so well.

[@toneandtighten]

Thank you so much, @Godsfavorite1919! That means a lot to me! I hope these things help you, and thanks for commenting!

[@micheleperrini8639]

I've had terrible low back pain on and off for years, finally just got the bulging disc / sciatica diagnosis and just discovered your videos, they really are helpful. Thank you so much for taking the time to help people like me. I am absolutely terrified of spine surgery and I've tried physical therapy, pain pills, injections. ... the simple things you show in your videos are such a big help. Just changing the way I sleep with the pillows under my knees helps so much. And I got a cheap inversion table which sometimes does the trick too. Anyway....thank you so much!!

[@toneandtighten]

I appreciate your comment so much, micheleperrini8639! You are very welcome and I am always happy to help!

[@dishabaikerikar5556]

The decompression method helped so much I have a slip disc currently

[@ivantunchez7620]

Just came out of the hospital yesterday with a severe pain on my lower back and it was my sciatic nerve and bulged disk I tried this exercise’s and omg instant relief thank you 🙏

[@toneandtighten]

That is amazing to hear! So glad this helped!

[@brentinnes5151]

Have had severe back pain with L4 and 5 disc gone..tried the bed exercise gingerly and did notice some relief! will keep doing it every day..thanks a lot!!!

[@toneandtighten]

Wonderful news! Keep it up!

[@kingnole7540]

Jared, I found that passive decompression feels great and may even be helping my recovery. I don't have a pull up bar so I tried the passive method and love it. I try to do it at least once per day.

[@Free_Spirited_26]

How is this done?

[@courtneyfarris3330]

I’ve been having low back pain (right side) that sometimes causes pain and tingling in right leg / foot for about 3 months. Have an appointment scheduled with orthopedist next month but I did the chair decompression and instantly felt so much relief! Thank you, this really works!

[@Aisha.zihiaeehsh]

فعلاً تمرين رائع جداً وشعرت بالتحسن كبير الحمدلله

[@lucyjparker_]

Just did both your lower back pain videos and they did indeed relieve my pain I did this morning in the gym. Thanks!

[@toneandtighten]

You're so welcome!

[@zainaftab9520]

Bro can u tell me that which is the 2nd video?

[@clarehatcher760]

Oh THANKYOU!! I herniated a disk 3 weeks ago and my leg has been agony ever since. Laying over my dining table on a pillow, and hanging from the top of a door, are the first things that have helped at alll. And maybe gentle cobras. I want to get back to long walks and digging my garden, so I am trying everything to help myself. Soon I shall have to start strengthening my back somehow. But BIG THANKYOU for these two tips.

[@toneandtighten]

You are so welcome! I hope they help!

[@pearlywhites300]

I have watched a bunch of videos and love your approach. I am a fitness instructor wanting to return to work and about 6 weeks out from having a bulging disc episode (confirmed on MRI). Still having sciatica from side to side and back pain episodically - in PT and acupuncture. I would love videos on when it is ok again to forward bend and safest core exercises and glute exercises to feel strong again. Unfortunately I drive a lot and spend a lot of time in the car and pick up a 24 lb baby - thank you for the decompression education

[@juanvillota9097]

Been having pain with driving for almost three months. Did the passive decompression, felt a pop on my lower back, then had to drive 2 hrs and my pain was almost completely gone. Great stuff

[@toneandtighten]

Wonderful news!

[@juanvillota9097]

@@toneandtighten just another quick question. How often would you recommend doing the decompression, I feel like it helped, but after doing it a couple times it just seems like it might be too aggressive to do it often. Thanks!

[@bru1015]

I do the pillow, bed stretch a little differently. I had my son attach soft rope to my side bed rail. My son put knots along the rope for me to grasp. I pull myself with those ropes. Often my back will pop up to four times. I also do the cobra while in this position. 😊

[@toneandtighten]

Thanks for sharing!!

[@safaaal-wajidi4606]

After doing the first exercise for 2 minutes, the pain just relieved

[@DollarDogs]

Thank you! Finally a video that explains what I’m going through so well.

[@toneandtighten]

You're so welcome!

[@StephanieManning-ms6eg]

Oh my lord, I did the decompression with higher kitchen barstool chairs… let my hips and abs go loose. My back… has never had such instant relief. I wish I could hug you through the screen. I’m a tattoo artist so I’m hunched over all day, I have scoliosis, bad arthritis due to my scoliosis, 2 slipped discs and suffered from a back injury 2 years ago. I’m always in severe pain. I can barely sleep from the pain. I’ve tried yoga, ice packs, heating pads, supplements, over the counter pain meds, walking, diet (which I’m sure helps), but I have NEVER felt such relief like I did just now. The chairs were instant relief. Like the pain almost subsided in my spine. I can’t thank you enough. This is definitely my new routine. I feel like you just saved my life! I’m probably actually going to sleep tonight!

[@toneandtighten]

Oh, I love to hear this! Thank you so much for sharing!

[@julielarson6929]

Just did the third decomp suggestion of hanging off the bed and got immediate relief! Always love your videos, Jared!!!

[@toneandtighten]

Oh I'm so glad, @julielarson6929! That's one of my favorites as well! I hope these things help yo and thanks for commenting. 🙏🏼

[@Total_DaveB]

Very helpful. Decompression is something I should do daily as I sit/stand, sit stand frequently through my day. Each of these exercises is helpful but 1 and 3 for me. Thanks!

[@toneandtighten]

Thanks for sharing!

[@v2official-qd1mb]

Thank you so much sir

[@ejigagodwin3840]

I experienced a heinieted disc when I was doing deadlift exercise.. Doctor said it will heal with time But it's more than 6momth it hasn't heal I have a question how often should I do this exercise . Do I have to take a rest away from total gym exercise like running on threadmill and bench press. P:s I don't squat at the gym. Cos it put pressure on my spine

[@joycenicholsontaves5477]

You are the best instructor here on KZbin. Giving exercises for ❤each specific diagnostic. Thank you

[@toneandtighten]

You are so welcome! I appreciate your kind comment!

[@IancuStefanel]

Hello from Romania! I did an MRI and the diagnoses are these: Posterior disc protrusion at the L5-S1 level, ACCENTUATED AT THE PRE- AND INTRA-FORAMINAL LEVEL ON THE LEFT SIDE, NARROWING THE CONJUGATION OPENING AND CAUSING RADICULAR CONFLICT WITH THE S1 ROOT EMERGING FROM THE BILATERAL DURAL SAC, MORE PROMINENT ON THE LEFT SIDE. In conclusion, it is noted: Posterior disc protrusions at the L2-L3, L3-L4, L4-L5, and L5-S1 levels. I dit at the hospital, and the exercises were done in a cage: the first one involved lying on my back with one knee bent, while with the left leg, I pedaled a bicycle using a pulley and a 2 kg weight. The second exercise also used the pulley, with the same weight, but this time the right knee was bent, and the left leg was raised to the level of the right knee and then lowered. I felt better, but I don't know what exercises to do at home. Please help me!!! Thx !!!

[@TesfaUsnkey]

You are the great and kind person ! I use what is showing me and it's helpful. So thankful🙏.

[@toneandtighten]

You are so welcome!

[@SpecksNplanks]

Thank you, Dr. Bucky! I’ll try the chairs and the bed, since my vertical grip is weak.

[@TheAmes411]

I've tried these for my lower back pain. Is is typical to have soreness after the decompression exercises. I tried the passive methon, and the 2 chairs.

[@vishwanathkadakol5390]

It Does Work Sir. Thank You So Much

[@toneandtighten]

You're welcome!

[@raftaarrohit6641]

Help ..bow leg exercise ❤❤

[@rebekahameraful]

Amazing thank you! Has helped ease the pain and sciatica too! Will keep doing these every day! Thank you again 🌸💟

[@toneandtighten]

You're so welcome!

[@rebekahameraful]

@@toneandtighten 💛😊💛

[@heatheralbury2389]

Thank you for this very informative video! I am suffering with 3 bulging discs and grade 1 retrolisthesis, but he most pain I have is lower left side and down left leg, so I believe it's compressing a nerve, any tips to help me? I am seeing chiropractor, but want to do safe excercises to help myself without meds.

[@saunakbanerjee7511]

Thank you Sir 🙏🏻 the exercises are very helpful

[@mannuvs]

Thanks Doctor, Your suggested exercises are really helpful for me.

[@toneandtighten]

Glad you like them!

[@becstorm8462]

Thanks for the tips. I've taken notes & will be giving these a go. 🤞

[@toneandtighten]

You’re welcome 😊

[@edwardmarcinik2825]

Tried the back exercise and it caused my back pain to flare for 3 days!

[@JananKazem]

This exercise requires four weeks or five weeks if the patient does not take painkillers... Greetings from Iraq 🇮🇶

[@salimanourben9643]

Thank you so much Question please: How long should we wait until we move between your steps 1,2,3? I will definitely try your step. May Allah cure me and everyone from their pain Ameen 🤲🏻

[@lodestarsprayer5660]

I am just back from ER, worst spasm/disc bulge pain ever..I am using your excercises..thanks much, i hope they help me..Thanks again..

[@toneandtighten]

Best of luck!

[@lodestarsprayer5660]

All your home suggestions are excellent so far..excercises helped me get to the pool yesterday.. I need to modify my sleeping with pillow under my legs on back..that is the most painful so far! Thanks again @@toneandtighten

[@LifeisNowOrNever]

How are all these exercises should be weekly practiced?

[@عليعباس-ر1ز1ظ]

Your exercises are very difficult, I think, but the first and last are useful

[@GreggDavie]

I’m in a weird situation. I’m 16 and have had an MRI scan resulting in a slipped disk. I have been offered the surgery route but I have refused it. I am feeling very little sciatic pain. It doesn’t hurt unless I force the pain by stretching my hamstring. I play sports and I’m trying to stretch every day. So far I’ve been stretching twice a day for 4 months and have had no improvement in my sciatic pain. I just don’t know what to do 😔

[@nonetwork4419]

Literally same for me, but i wasnt offered a surgery mine is 3-4mm

[@SimpleJackPC]

Just do a bunch of cobra stretches and a banana shaped bend towards the side that hurts then cobra stretch again

[@Pipe.007]

Do cobra stretch, never stretch forward and I bought a back stretcher. Pretty much you lay down and place it on your lumbar spine. I use it for about 10 min at a time and I been able to be pain free.

[@GreggDavie]

@@Pipe.007 thank you I’ll give it a try for sure

[@hodamandy]

May god heal you dear

[@TheBattery087]

Your video im pretty sure just fixed my bolge with these exercises specifically the decompression. Thank you for this advice totally just helped me actually sleep tonight.

[@toneandtighten]

Happy to help!

[@atmaprakashprasad5732]

Nice guidelines, used to do all this,but timings and way to do was not as you suggested here,will do,as i have herniated disc since 15 years,now I m 55,hope i will succeed,as not have sciatica,but only lower back L4-L5 pain, thanks sir.

[@sosa_911]

Is it the same for the thoracical spine ? I have been in pain for 2-3 years constantly but now its just getting worse, just tried to pick up my cat from the floor and I was not able to walk that day. I did an MRI scan on my back and it shows that I have multiple disc herniations mostly on my T's but also on my Cs and Ls.. Not crazy bulging discs but a little. The most amount of pain I find is in my thoracical spine. ( I'm 26 btw )

[@Bamapride1985]

I was able to do the first one using the stairs to apartment. Went under the opened stairs to 2nd floor and used one the steps to grab and use. If anyone is in an apartment complex with 2nd floor, maybe can use same setup to use

[@lisabennett5078]

I like to hang. I do that at my volunteer work because I lean over a lot, I’ve found a good crossbeam I can hang from and it feels SO good. Strangely makes my right foot cramp, though. Every time.

[@Rokvet]

I just tried the 1st one and it already feels better. I'll keep at it. Thanks.

[@toneandtighten]

Awesome to hear! You are welcome!

[@ahmadmoustafa9884]

Hi I am writing to you today to present my medical condition and seek your advice. I have recently been experiencing severe lower back pain, and I was unable to determine the cause. I tried to relieve the pain by walking a bit and then performing some stretching exercises. Unfortunately, this movement led to a herniated disc in four vertebrae. Currently, my condition has stabilized, but I am still experiencing pain. I would like to know if this movement I made could pose a risk to me and if you recommend repeating it to relieve the pain. I am attaching my MRI results to this email for your review. I would be very grateful for your expert medical advice on my case.

[@useryou9877]

with the wall exercise, can you do it on both sides? I have had an injury for years on my left side but a few weeks ago, I fell from a chair that was broken without my knowing and have injured the right side as well so the pain now is on both sides

[@JoseBernardoCanoneo-tp3jo]

If you have bulge disc, is it ok to undergo rehab therapy? Will it cure it?

[@anasrauf8045]

Loved watching your videos. I'm gonna start these exercises for my disc bulge but prior to that i wanna know do i need to do a warm up before doing these exercises? Kindly advice.

[@kathybarge4271]

Hard to do first three decompression exercises because of shoulder issues

[@shivalik7181]

Does running affect sciatica??

[@joy9073]

The hanging and leaning on the bed with a pillow worked for me. 😊

[@DanielSmith-fm4fs]

If someone only have bulging disc n no sciatica Can the pain keep shifting side from left to right from time to time? Is that possible ?

[@MOSESUDENYI]

Mine has crossed my knee and the knee is paining me severely making it difficult to do the exercises you instructed

[@catherinemurray2211]

Can I do this with c5 and 6 and fourteen in my thoracic and lumbar and pelvic ( bad accident but I train every day and ❤ your sauce

[@KidsIQClub]

Is this exercise is good for lower back pain due to anxiety ? Pls reply 😢

[@shavetaamit5855]

Do you suggest those who suffer with DISC DESSICATION , do these exercise ?

[@alexalberta]

Great video, thank you

[@toneandtighten]

You are welcome!

[@wendyshina8700]

What can i do for numb feelings in the calf following the disc pain? 😢

[@aknaksoy7590]

Thank you man. Have you made a video also how to get back to fitness? or hope you will do if you didnt it yet

[@jamshadsiddiqui1650]

So much thanks

[@toneandtighten]

No problem!

[@LaylajiWang]

Thanks you

[@MrGreenCapote]

Hey, Doctor. I did the hanging exercises, and I feel better on some of the symptoms, but I started feeling some discomfort in my lower back and some pain in my legs. Is this normal after the exercises?

[@prateekdey8952]

Hello doctor should we avoid cycling in this disk Bulge condition

[@djredphoenix6671]

My father is 86 give me guidance what to do

[@phido9235]

Thanks ❤️ love your video! I thought it would be great exercise for me. Thanks again ❤️

[@toneandtighten]

You're so welcome! I hope you are finding these exercises helpful.

[@richymarin7789]

Got my pain from yesterday and tried these exercises today unfortunately nun of them worked or if not made it worse

[@louishortlegs]

thanks for helping with the back pain dad🤘

[@toneandtighten]

No problem 👍

[@karmuchi123]

Thank you so much for the videos.Really helpful.I am suffering with bulge disc back pain and sciatica pain.I would like to come to your clinic.Could you please let me know ,where it is located ??

[@untappedarms]

Any type of Traction actually aggravates my sciatic nerve. Any idea why it would make it worse? Maybe it’s really pinched.

[@Terryadfg]

I like just the hand down! I’ll try with the two chairs ! I go in an inversion table 4 times a day! Best thing in the world for my lower back! I never knew

[@toneandtighten]

Oh absolutely, @terry-se5qk! I hope they help you! Thanks for commenting.

[@Terryadfg]

@@toneandtighten np! Ty

[@pianissimo369]

I've seen a low, wide sloping.wall by the park, think I will try lying on that 😂

[@jirehkhoo2690]

How would i self diagnose whether i have stenosis pain or disc bulding pain?

[@AmitSharma-gn8iq]

Dear sir I have diagnosed with diastematomyelia tethered cord syndrome, Having severe pain in back, outer thighs, calf and in under of feet, Kindly suggest some excercise, plz

[@gopsgabriel33]

The doctors told me after MRI that i have bulging disc,but the pain is in my hamstring down to my feet and nubness.WHAT SHOULD I DO?

[@ГеоргиИванов-в1у]

Hello Dr. Jared! Are these exercises good for disk protrusion? Also, can I use floor mat? Thank you! :)

[@sureshdevecha]

Needs This & Blessings of Healing Throughout Karmas & Knowledge of Curing Proccess Of The People's. Om 🕉 The Truths

[@josephkolo9507]

I have been suffering for 14 years now. I feel it getting worse. When I stretched my legs I can feel pain on the left side of my back between the spine and the pelvic. What could be the problem and how to solve it?

[@RDP920]

Again, you've described my issue perfectly (which in itself is helpful and validating) and now given me some exercises for it. Very helpful!

[@toneandtighten]

Happy to help!

[@fadiakiwan8050]

Great thank u🎉🎉🎉

[@toneandtighten]

You're welcome 😊

[@jshecut4117]

@toneandtighten if my back starts to get better will I be able to do squats and deadlifts again If I work up slowly? This once the pain is gone and I've been through physical therapy as well?

[@coby1487]

Can you recommend any resources for hip labrum tear?

[@gsrihari8560]

Dr Jared. Greetings. I am avid follower of your channel and have benefited from neck strengthening exercises. Thanks a lot. Please help me with some exercise for strengthening my knees. I am nearly 50 years old and “certainly” not a regular at jogging/running. However recently about two months back I got serious and did that for at least an hour every day followed by 30/45 minutes of stationary cycling. My right knee started paining and though it subsided few weeks later. I have NO issue with my left knee. Now I feel only a little twitch in my knee and sometimes a little more. This has meant that I am very concerned about brisk walk or jog as it might flare up enough to affect my routine official work. I have seen your videos on knee strengthening and tried them a few times. However I am not sure i am doing the right thing. Please advise

[@christinewilliamson4325]

Please explain how to breathe during the cobra. Ty!

[@HealthAcademy3]

Very good 👍

[@toneandtighten]

I am glad you think so and I hope you find these exercises effective!

[@mrismail5566]

Thanks it is ftuitful videue

[@toneandtighten]

You’re welcome 😊

[@marniann]

This is great!!

[@burnsmac4187]

My doctor recommended acupuncture therapy? Any thoughts?

[@jordonball6465]

Would an inversion table help with lower back compression?

[@दिलहैहिंदुस्तानी-ङ6ष]

My disc bulge pain increase after this type of any exercise

[@axer77]

Hi there :) How often should I do those exercises ? 3-4 times every week is it enough ? Should I follow all of them, or not ?

[@johnwhite2200]

No stretch every day for 30-40 mins and do the exercises 4-6 times a day for 30 seconds

[@carmenbugeja8722]

Thanks for sharing, I have a bulged disk and pain in the right buttock area and pain goes down my right leg to my feet, is massage ok to do around the sciatica nerve area, have to be careful as may feel worse if I massage the sciatica nerve, where is the sciatica located? I have pain in the mornings when I rise, I have used pillows but to no avail, is there any stretch I can do before I rise to avoid pain? Thank you

[@ritikajoshi6405]

Im doing decompression no 3 right now, firstly it feels like jerk of pain , after some time other feels like someone is draining pain from lower back(pls suggest method of breathing aswell while exercising)

[@SS-gb1kd]

What are your thoughts on inversion table for lower back decompression?

[@rollylecetivo9722]

Thanks im not feeling well because of disc bulging in my lower back. , it is good for exercise only if not take a medications?