STOP doing the WRONG exercises for your lower back pain and START seeing results! Bulged or herniated lumbar (lower back) discs require specific exercises to see improvement. You must get the pain under control and then you must strengthen and stabilize your lower back. In this video, a physical therapist will guide you how to do just that.

This is actually “PHASE TWO” of the treatment progression I would take you through if you’re experiencing low back pain and sciatic nerve pain due to a bulged disc. PHASE ONE would be some simple stretches to get your pain under control and decrease sciatic symptoms. Please click this link for PHASE ONE of this two-part series: https://youtu.be/fDkw-Zi5MBg

OTHER HELPFUL VIDEOS:

✅ 5 SIMPLE CORE EXERCISES YOU SHOULD DO EVERYDAY: https://youtu.be/dGgSI_Js_GY

✅ FIX YOUR BULGED/HERNIATED LOW BACK DISC: https://youtu.be/qriB5Z9DfNU

✅ HOW TO DIAGNOSE YOUR SCIATIC NERVE SYMPTOMS: https://youtu.be/KhTDej-LKRM

✅ HOW TO SLEEP WITH LOW BACK AND SCIATIC NERVE PAIN: https://youtu.be/-Qxmc4E7IwA


Before we start, it’s crucial that you understand one concept: NOT ALL BACK PAIN IS CREATED EQUALLY!

**It’s crucial to mention that not all low back pain and not all disc pain is the same. Depending on where your pain is coming from and what symptoms you present with I might recommend a different treatment plan for you. The exercises I present in this video are for a “bulged”, “herniated”, or “protruding” disc. If you have a diagnosis of “stenosis” or “degenerative disc disease” these are NOT the exercises I would recommend. You can see the best exercises for stenosis or DDD when you click on this link: https://youtu.be/bgY7uWPOlRA

CORE EXERCISES FOR STENOSIS: https://youtu.be/Fv3lKPAy53c

HOW CAN I TREAT MY LUMBAR DISC PAIN AND SCIATICA?

The majority of lumbar disc herniations happen posteriorly – meaning the inner disc materials bulges out into the outer layer towards the back. Often this is caused by activities where we bend forward or lift a heavy load or rotate our spine just right.

If the disc is bulging posteriorly (towards the back) our goal is to move it back anteriorly (towards the middle) where it belongs. To do that, we want to introduce primarily extension-based exercises (bending over backwards) that are going to help this action to occur.

First step – get the pain under control
Our first step is to always get the pain/symptoms under control. We do this with stretching and mobilization with emphasis in extension to help ourselves out of this pain.

To see the “PHASE ONE” exercises in treatment of this condition, please click on the following link: https://youtu.be/fDkw-Zi5MBg

OUR SECOND STEP IS TO STRENGTHEN AND STABILIZE THE SPINE IN THIS PAIN-FREE POSITION

Once we get pain under control and the sciatica symptoms are localized primarily to the lower back/buttocks, we then want to introduce gentle core strengthening exercises to hopefully alleviate some of your pain/symptoms. That’s the goal of this video – to demonstrate the right strength training exercises to stabilize the lumbar spine in this extension motion and hopefully help you out of pain.

I’ll be presenting four of my favorite core extension exercises that you can do at home with zero equipment. I will present them in a progression of “least aggressive/difficult” to “most aggressive/difficult”. Hopefully you will be able to do at least 2-3 of these exercises if not all four.

Quick caveat – if ANY of these are painful to your lower back or increase pain/symptoms down your leg stop immediately. That’s a sign that we’re progressing the wrong direction and need to consider taking a different approach.

1. Bridges – Lay on your back with your knees bent. Contract your glutes and lift your buttocks up towards the ceiling. Hold 3 seconds and slowly return to the starting position. 3 sets of 10-20 reps.

2. Bird dogs: Start on all fours. Extend your left leg straight back behind you while bringing your straight right arm straight forward. Hold 3 seconds and slowly return to the starting position. 3 sets of 10 reps on each side.

3. Swimmers – Lay on your stomach with your arms straight overhead. Lift your right arm and left leg up off the floor, hold for 2 seconds and slowly return to the starting position. Repeat with the left arm/right leg. 3 sets of 10 reps on each side.

4. Superman back extension: Lay on your stomach with your arms straight overhead. Contract the muscles in your back to lift your chest and both knees up off the floor. Hold 2 seconds and slowly return to the starting position. 3 sets of 10 reps.

You don’t have to live with back pain or disc symptoms. In fact, there’s a lot that conservative care including physical therapy, stretching, and strength training exercises can do to alleviate your pain/symptoms and help you to feel better.

Chiropractic Care Benefits Pregnancy

Chiropractic care is rapidly moving to the forefront of medical treatment options. It is a non-invasive and drug free way to get and stay healthy. Its growing popularity with patients, and within the medical community, has now spread into the obstetrics field. Obstetricians are now seeing that chiropractic care has numerous proven benefits not only for the mom-to-be but for the growing baby as well.

5 Simple Tips for Improving Your Posture

A person with good posture is physically and mentally healthy. Posture defines who you are and the way how you live your life.

Herniated Disc Treatments – The 10 Most Effective Treatments for Back Pain Caused by Disc Herniation

There are numerous herniated disc treatments which can bring you some temporary comfort. Here is a list of the most effective treatment options to relieve the acute back pain that is related to a disc herniation: 1. Regular exercise. When you are sitting continuously in the same position you place more stress than normal on your lumbar discs which can become painful. If you work in an office, ensure that you get up and walk every once in a while. Turn it into a habit not remain seated for too long. When at home, do some recommended exercises for herniated discs. 2. Physiotherapy. The treatment available at the physiotherapist assists you to stretch and strengthen the muscle groups involved. This approach removes some pressure and in addition helps make the back a little more flexible and firm. 3. Drugs. Pain medication or muscle relaxants may help you achieve some sort of pain relieve for now. Keep in mind the truth that medication typically has many secondary effects, so don’t exaggerate. Furthermore, talk to your health practitioner first and ensure that you do not overdose or take the drugs for too long time periods.

The Importance of Good Footwear and Back Pain

Footwear is important if you suffer back pain or wish to avoid it. Back pain relief is helped if you have decent shoes that support your feet. Read on to find out what you should do.

The True Difference Between A Herniated Disc And A Bulging Disc

When it comes to describing the pain felt by millions of lower back pain sufferers every day, the terminology sometimes gets a little blurred. Too often, people outside the medical profession confuse the terms “herniated disc” and “bulging disc”, or even believe that they are one and the same. To help clear up the mysteries surrounding these conditions, we will list the common symptoms for both, as well as the distinct treatments normally applied to alleviate the pain, and eventually repair the damage.