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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.

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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.

Before you know it, your disc will be centralized and your pain and symptoms down the leg and in the lower back should subside. You will be ready to start attacking your workouts again in no time. If you are looking for a workout program that puts the science back in strength and helps to injury proof your body from letting this happen again, head to http://athleanx.com and get the ATHLEAN-X Training System.

For more videos on how to fix lower back pain and the best stretches for your back be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24



  1. If you have "low back" pain that isn't related to a disc issue, I have an extremely helpful video that will help get rid of that pain instantly! https://youtu.be/DWmGArQBtFI

  2. What does it mean if you experience more pain from hanging from the bar as you did in this video?

  3. Yes much needed it's a aggravation when your limited thank you again Jeff

  4. Thank you! For me it was the side correction exercise. I didn’t even know I was leaning a little to the side until after doing this. “All the way to over adjusting” felt very good.

  5. Physical therapist exercises didn't do sh*t i watched this and i was like immediately working after the pelvic release

  6. shotout from brazil
    i have been suffering with this and i will start to do this exercises

  7. @athlean-x is it okay to do that third stretch of you have diastasis abdominus recti?

  8. Thank you so so much for this video, it helps so much with my pain. I do this every day when I get done with work.

  9. Thanks for the info. I've been in pain for over two months. The pain and inflammation has made this very miserable. Does anyone know if these are good for thoracic herniated discs as well or just lumbar? Thank you in advance

  10. Do these exercises also work for sciatica sympthoms due to L5-S1 herniated disc?

  11. What if the disc bulge isn’t in the lower back and its in the middle of the back that pain radiates to lower front ribs. And im talking about excruciating pain. Is these two movements help?

  12. These physiotherapists want you to do all these stretches and all it did was prolong my recovery, I started to do just the disc decompression and Mackenzie stretches and I’m seeing better results hopefully soon this will be healed so I can go back to my normal routine

  13. My disc is torn take it from me don't let it get as bad as I did

  14. This is the first time am commenting on any video. Thank you very much. It was a quick relief from a very old unsolved disk problem. God bless you 🙏🏻

  15. What about fixing an herniated disc in the neck?

  16. Man I've turned to your videos for everything from labral tears, bulging disks, to SI joint pain. You're the man with a working plan for everything.

  17. Absolutely brilliant video with great exercises for me, thank you so much in advance guys U2 are really superb human beings that care or you would not have put this video out, thank you immensely

  18. Thank you for the wonderful video and are these exercises OK to do to build my core even if I have L5 through S1 annular tear causing sacroiliac pain bilaterally, thank you in advance and if I am trying to build my core Since my core is crap now Does wearing a back brace do more harm than good to the core, next month will be my fourth ablation and that is the only thing saving me because my pain is a 10 from one through 10 thank you so much guys

  19. A very great video, very helpful… But I have a question… What would you suggest… A heat bag or an ice pad

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