Yoga for A Herniated Disc | 10-Minute Routine to Strengthen Spine For Back Pain Relief

- This is a workout specifically designed for people with herniated discs. It features basic exercises that strengthen your spine, core, and hips, and helps to undo the flexion that caused the herniated disc in the first place. Think of it as helping to arch your spine back into proper alignment.

Timestamps:
00:00 - Introduction
00:28 - Plank Modification
00:53 - Plank
01:58 - Table Top
02:10 - Bird Dog
04:35 - Cobra Pose
06:37 - Prone Scapular Retractions
07:53 - Childs Pose
08:18 - Cobra Pose
09:47 - Bridge Pose
11:37 - Reclined Knees to Chest
12:00 - Closing Notes


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[brooklyn.lifestyle]

I've been doing this for 3 months (3-5x per week) and it's changed everything! I have herniated lower discs (S1, L5, L4) for 6 years! I was super close to continuing steroid injections and possibly surgery but so far this exercise has relieved my back substantially! I've been to the ER 3 times because I couldn't lay or stand straight. It has been a toll on my mental health as well. Physical therapy was ok but I just couldn't afford it! I stopped injections 6 months ago. Literally first time I tried this video I felt better right after. I don't do any other exercise besides walk 2 miles daily. I'm working on recovery. Huge thank you for making this video ❤

[bennyyoung]

I‘ve been dealing with a herniated disc for a couple of months now and nothing gave me such a relieve as this session did. Thank you SO much ❤

[brmhq]

After 9 months of pain and 4 different medical opinions I thought surgery was my only option, I have done this exact session every day for 3 weeks and I’ve already noticed a MASSIVE improvement in myself and my pain levels have dropped dramatically

I can not thank you enough

[texashat]

I herniated my L4-L5 about 8 months ago, due to my stubborn nature and being in the marine corps I refused to let up on my training. Finally I’ve come to terms with my injury and In just 2 weeks of this stretching routine and minimal body weight workouts my pain has went from a 7-8 on a daily basis to about a 3-4. Thanks

[missAshleymanske]

Thank you. I feel like I was going into a deep depression because of this. I’m actually getting some relief. I almost cried after because I felt more straight.

[jessemcbride]

I tweaked my herniation at L5-S1 two weeks ago, and the pain has been unbearable. Today I decided not to take any pain meds and to try some exercises online. I came across this video, and have done it 3x today. Each time I finish, my pain is virtually gone. I've watched a lot of videos - but this is BY FAR the most effective routine I've tried. Thanks for your work man, you're changing lives 🤝

[tavitkazanjian]

Thank you for a great video. I've just herniated a disk a few weeks ago and have felt defeated. I'm going to send this to myself and repeat this routine every day until I can get back to the gym. Thanks again, Dean. Any other videos/advice you can add for herniated disk would be greatly appreciated.

[artilleryvids]

Thank you so much for this video! I have/had a disc bulge that’s been healing. I discovered this video about 3 weeks ago and I’ve been doing this routine everyday alongside PT exercises. I’ve been pain free for a couple weeks now and I’m excited for the future again. This video has seemed to be part of the big turn for me. Thanks again!!! Cheers! 🎉

[staylowmovefast]

Dean, you changed my life. I’ll leave it there.
Thank you Sir.
All the way from the UK.

[KA-hijazi]

good man. thank you. i have been suffering for 3 days with back pain and couldnt sleep. i just did this routine and the pain has completely gone. i am praying for you from my heart.

[Astral_Dusk]

I started walking over two hours a day and wow has it made a crazy difference in a lower back issue I've been facing for 4 months now, restoring my flexibility and strength, just tons and tons of walking. The yoga is more approachable again now. I was going on occasional 30min runs but the walking seems more effective for disc issues, perhaps the duration and extra emphasis on gradual slow balanced movements. Improper weight lifting form most likely to blame in my case, dead lifts and lower back engaged dumbbells speeding through sets instead of focusing and taking more precautions on form. The strength is totally there but my back was still lacking and getting injured after the workouts over time (no back pain during the exercise curiously).

[Dvcollections]

Just did what he said for one month at least 5 times a week. It's working, I am very lucky to find this video.
I tried other videos, which increased my back pain, but this is amazing👌

Thank you so much.

[ryanhaefs]

I’ve had 3 herniated discs by 22 and this video is one of the first ones I’ve actually felt helpful 😊 thank you!

[darby]

Love this, it's helpful--thanks! Didn't know it was common for herniated discs to come from "sitting"--mine came from growing and bearing another human inside of my body!😉 Appreciate the encouragement not to jump to surgery. Thanks again

[joewebster]

I've been dealing with a herniated disc for almost 2 months. While I have found some exercises that have helped with the pain, this is the first program that made me feel like I was back to 100% immediately after. I will be doing this program daily for the next few months. Thank you!

[motevaliandena]

This is the best and only thing that have helped my back… I have gone to months of physical therapy and acupuncture and nothing have helped…my back started feeling better immediately after doing this

[hegotaspare]

I think this video helped me a lot with my L5 s1 herniated disc which I’ve had for almost a year. The full plank seemed to help the most my body was shaking from doing it and I actually felt my disc where the bulge was do something (probably go back in a bit). All the stretches in this video helped to be fair. Also nerve flossing helped my leg free up from sciatica, it felt amazing when that happened because it got easier to move my leg.

[ikeepgettingbetter]

Dean thank you so much for sharing this video. I tried so many videos to help fix my bulge disc but they just made them worst. The first time I tried your exercises I felt instantly better. Before this, I could just about walk, the pain was that bad. Now I don't need to have any steroid injections (that's all the doctors recommended). If I ever have issues with my back I come back to this video and then I'm good again. Now it's in my daily routine. Thank you

[martinosborne]

I had an L4-L5 laminectomy and these are the best exercises I have found that help to keep my core strong and my spine in place. Thanks so much.

[exerciserelax]

I feel confident doing this knowing that you worked with physical therapists on it. I'm so tired of the soreness and discomfort in my back. I hope this helps!