5 Things Making Your Bulged Disc WORSE! (WHAT TO DO INSTEAD)

5 common behaviors that are making your bulged disc and sciatic nerve symptoms WORSE… and what you should be doing INSTEAD! From how to sit, how to sleep, how to stretch, and how to workout, getting these tips RIGHT will keep your back safe and help you to recover faster from your bulged disc injury.

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It happens all the time in my physical therapy clinic.

I’ll be working with a patient on their bulged disc and sciatic nerve pain. They’ll be making good progress and seeing good improvement and then one day - WHAMMO - something happens that sets them back a couple of steps.

Have you ever had that happen? I know how awful it can be!

What many people don’t realize is that while it is vital that we DO THE RIGHT THINGS to take care of your back it is also crucial that we AVOID THE WRONG THINGS that would aggravate your pain and make it worse!

And that’s exactly what I wanted to share with you today! In this video I’ll share 5 of the most-common behaviors that are making your lower back/bulged disc pain worse, and then show you what you should be doing INSTEAD to avoid pain and continue to heal.

STOP MAKING THESE BULGED DISC MISTAKES!

SITTING WITH INCORRECT POSTURE
PERFORMING THE WRONG STRETCHES
PERFORMING THE WRONG CORE STRENGTH EXERCISES
WORKING OUT WITH THE WRONG EXERCISES
SLEEPING IN THE WRONG POSITION

⭐️ So I’m curious - which one of these are YOU guilty of? Which one of these flares your lower back pain up and what do you do to alleviate your symptoms? Leave your experience in a COMMENT above and let me know how you feel!

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[mrfedy]

I hope everyone gets their back better it’s no joke

[davejeba]

1. Regular Standing Breaks 5 minutes per hour
2. Cobra Pose
3. Better Core Exercises: Bridge, Bridge with Leg, Plank, Pelvic Band Bar Shuffle, Reverse Glute Bench
4. Decompression with Bar
5. Sleeping Better: Back Sleeping with Pillows under the knees or between the knees.

[SupernaturalWalrus]

I have 2 disc bulges in my lower back that have been causing me so much constant pain. I literally did everything wrong I possibly could without knowing... I deadlift, barbel squat, I sit slouched gaming four hours straight, I do literally russian twists and sit ups as I was told to strengthen my core. Then. The best part. I sleep exactly how you said not to it the video, except I'm almost even more tucked. Youve just told me indirectly. I suck. And I appreciate this. Thank you.

[SA-jyen]

I’ve watched literally dozens of videos on this topic, this one is the absolute best. Has Dos, Don’ts, what exercises to do and avoid, and even nailed the point about sleep position that most other videos don’t cover and I think this was my issue, rounding the back. Very informative and no filler, this guy is A+

[chwderz]

How is this guy not have 10 million subs? The information of the spine leading to the cause of sciatic was amazing! I could barely sit on a toilet, then I watch your videos of clamps, bridges and cobras exercises and it saved my life!!

[amandaperry]

Sleeping is the worse for me. I wake up in so much pain. Not sure if I can sleep on my back, but I am going to try it! Thank you.

[JJ-clnu]

thank you so much. truck driver here and my saitch pain is killing me but after doing this I feel alot better. will continue to do more hope it makes thr pain go away forever

[brettc]

Fantastic video mate, i fixed my bulging disk pain doing cobras 5 times a day for ten second holds. Im still not squating or dead lifting but i can run now

[laurafrazee]

I was doing everything right. Feeling so much better. Got the green light from dr. Wendy to return gently to normal life and cautioned that I’m still healing my sciatica and did not want me to end up with a ruptured disc. What I did not know is that sitting and the way I slept on my side was the worst possible things. I spent all day Friday doing a paint project sitting on the ground on a cozy, coupe for my grandson. Yesterday and today I feel as if I’m almost starting over. I’m on my stomach on the floor working on your suggestions as I type! And, I’ll have pillows between my knees tonight!
Thank you for sharing your knowledge and talent.

[Spazmonkeyorange]

Love this video, thanks! As someone who loves to deadlift and squat, I would love to see some recommendations on how and when to slowly work those movements back into my routine.

[Bwhite]

You nailed it, my sciatic pain is almost always caused by long car rides or treating myself to sleeping in one day...

[BThangBoxing]

My situation is super weird. When I sit with good posture (straight back), the pain intensify. But when I sit with my lower back rounded and slouched down, the pain disappear completely😅

[eileen]

My worst is sleeping. As a child I grew up in an old house without insulation. Mom would give us a quart jar filled with hot water to take to bed with us. I would sleep on my side curled up in a ball around that jar. In the morning the jar was really cold as Jack Frost painted beautiful designs on our windows. And even now I find myself especially in winter or in a stressful situation curling up in the ball to go to sleep. I need to make a couple pillows and put them under my knees and try to learn to sleep that way

[mzinglah]

I did a forward stretch today and felt some pop in my lower back maybe some bone went out of place and it hurt so much. Hopefully through this valuable information I will be able to reset and heal my lower back ♥️

[darlenecary]

Wowza Dr. Jerod is articulate, informative and to the pont. This was fantastic information presented professionally. I've had a buldging 4th & 5th for 49 yrs. and have been doing the wrong exercizes (childs pose, sitting straight legs bnding forward, squatting and leaning forward...) thinking I needed to stretch the muscles in spasm that were causng so much pain. I'm appreciating this information. Thank you so much for this !!!

[JaimieSuzanne]

Sitting causes the WORST pain with my herniated disc. Thanks for this video. I'm excited to practice these stretches and exercises to strengthen my body while dealing with sciatica pain.

[everDance]

Thank you!! I don’t have a bulging disc but I do have nerve pain in my thoracic spine between my shoulder blades and sitting definitely hurts me! And now I am realizing I do a lot of no no stretches and sleep wrong too so seriously HUGE thank you. Do you have any more videos specifically for upper spine nerve pain? I’ve been having this problem for over a year now and physical therapy did not help after going for almost a year.

[perkinsknight]

Motor Coach Operator here for over 10 years. This is no joke. Im only 33, and I already have buldge disc issues. This video helps a lot

[rihannagirl]

1. Avoid: Long periods of sitting

Do:
-regular standing breaks (every hr, 5mins)
-towel for c shape position


2. Avoid: Stretching of the hamstring or psoas muscle

Do:
cobra pose (if not painful)

3. Avoid: Wrong core exercises, barbell squat, deadlift, bent over row

Do:
-bridges
-decompression (deadhang)

4. Avoid: Sleep in fetal position with tucked knees

Do:
-sleep on your back with a pillow under the knees

[yvettecardenas]

This post should say how soon after injury you can do these exercises. I did these exercises just 4 days after injury, and now I am in severe pain. Severe! I was able to walk and move up and down my stairs before these exercises, and now I can barely move. Be careful if you just recently herniated a disc. These exercises increased my pain and stiffness, and my mobility deteriorated over several days.