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.

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.

[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.

[DomenM]

!?!? 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!

[jmccormick]

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.

[codyhale]

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!

[galvarez]

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.

[markrny]

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.

[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

[haveheartwilltravel]

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

[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!!

[E_.]

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 😊.

[TESHUVAAIRSOFT]

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

[saab]

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!

[tidynik]

Unbelievable! 24 hours after seeing this 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!

[sophie]

I LOVE 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.

[jons]

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.

[natashacotton]

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!!

[TheFuzzdolls]

You just saved me from surgery and earned a loyal subscriber.

Sincerest thank you for your important work.

[nimstennis]

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

[lovjoy]

🗣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!
🙏🏽💪🏽❤️

[sherri]

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