Four ESSENTIAL exercises you must be doing to treat your lower back disc bulge or herniation at home. Presented by a doctor of physical therapy to help minimize your bulged disc pain and help you feel better fast. (READ MORE for video timestamps and additional links)
JARED’S RECOMMENDED HOME PULL-UP BAR: https://amzn.to/3t85sGo
**EXERCISES START AT 3:20**
A bulged or herniated lower back disc is actually a very common condition. In fact, most of us will experience this injury at some point in our lives.
Luckily (and contrary to mainstream belief) surgery is definitely NOT the only option and certainly should NOT be the first option!
The right stretches and exercises can improve this bulged lumbar disc condition and help you to feel better fast.
And those are the exercises I want to share with you in this video today. You’ll learn 4 essential exercises that have been scientifically proven to help alleviate bulged or herniated disc conditions. Performing these regularly can help you to feel better, eliminate low back pain and sciatica symptoms, and get you back to normal function quickly.
WHAT IS A BULGED DISC?
Each of the vertebrae (bones) of your spine are separated by a vertebral disc. This disc adds cushion and enables motion at your spine segments.
Discs are made of two materials. There is a tough, cartilage outer layer and a fluid, liquid “center”. Think of a jelly donut or a water balloon.
Over time the outer “shell” can develop areas of weakness that the inner fluid layer can “bulge” or “escape” into. When this happens we call it a “bulged” or “herniated” disc (depending on the extent of the damage).
HOW TO TREAT A BULGED DISC
The goal with treatment is to get the fluid disc material out of the periphery and back into the middle where it belongs.
This is best accomplished with traction, side glides, and lumbar extension activities.
Please click the timestamp below to see each of these techniques and learn how they can help your lower back:
(3:20) LUMBAR TRACTION (THREE OPTIONS)
(3:46) Traction A: PULL UP BAR
(4:53) Traction B: DOOR FRAME
(5:12) Traction C: EDGE OF BED
(5:43) DOORFRAME PELVIC GLIDES (CONDITIONAL)
(7:22) PRONE LUMBAR EXTENSION SERIES
(10:01) STANDING BACK EXTENSION
I hope those exercises help to alleviate your pain and provide you some relief! If you found this video beneficial I hope you LIKE it above. Also be sure to SHARE it to your social media to help your friends and family.
Finally be sure to SUBSCRIBE to Tone and Tighten here on YouTube so you never miss a new video from me.
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OTHER VIDEOS YOU MIGHT FIND USEFUL
➡️ HOW TO AVOID DISC PAIN/SCIATICA FLARE-UPS: https://youtu.be/Hn04VneW-So
➡️ HOW TO TREAT SCIATICA: https://youtu.be/fDkw-Zi5MBg
➡️ BEST SLEEPING POSITION FOR BACK PAIN: https://youtu.be/-Qxmc4E7IwA
➡️ BEST CORE EXERCISES FOR BULGED DISC: https://youtu.be/7yrnzoCTM1U
➡️ THE WORST CORE EXERCISES FOR LOW BACK PAIN: https://youtu.be/gttDgAe3-5M
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** DISCLAIMER** The information contained in this video is intended to be used for educational purposes only and in no way represents medical treatment or advice for your specific condition.
Any injury sustained or perpetuated while performing these exercises is solely the responsibility of the individual performing these exercises. Tone and Tighten and its partners disclaim and and all liability from injury sustained from performing the exercises demonstrated in this video while you, the viewer and participant, claims full responsibility.
As always, it’s best to consult personally with your medical healthcare provider for a personalized treatment plan to address your specific needs.
