Back Pain Exercises HERNIATED DISCS WEIGHT LIFTING
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Bulging discs, herniated discs, ruptured discs,bad backs, blownout backs, you've heard all the terms before, but what does it actuallymeané Today I want to show you guys exactly whatit means right here on our skeleton. And more importantly tell you how you can make surein your own training that you're doing the right things, or avoidingthe wrong things, to try to give yourself the best shot of never having this happento you. Now right off the bat I think it's very importantto clarify, bulging discs and herniated discs
can happen to anybody at any time. You don't have to be in the gym to have thishappen. So, that means that any exercise can cause one of these situations to happen. Andit can happen quickly. But there are a few things that will leadourselves to this situation much more frequently, and those are the things I want to help fortifyyou guys against with this tutorial. So, first of all, let's take a little bitof a closer look inside to see exactly what's going on so you can understand that. And then we'll come back out of it and talkabout some of the situations that you might
want to make sure you're extra careful ofwhen you are training. Alright, so let's go handheld here so I canshow you exactly what's going on. What you'll see here is the spine, ok. Wehave series of vertebrae here that stack on top of each other, as you guys probably know. And they're broken down into the differentlevels of the spine that we hear so often, right. Cervical spine from here down throughthe neck. And then we have our thoracic spine that comesdown through our midback. And then we have our 5 lumbar vertebrae that make up our lowerback, ok.
Now, coming back around to the front. Whenwe talk about the discs, you can see these brown structures right here in between provide spacing and padding betweenour vertebrae when they're healthy and natural, ok, in a natural state. But what happens is, when we have a herniation,you can look down here, you actually get a leakage of the material that's inside thedisc. It's called the nucleus pulposus, right, asthis thing comes out and squishes out, it literally is like a jelly donut effect. Thiswould be a nice, intact jelly donut.
If you were to squeeze it, then it would bleedout this innerdisc material that then, as you can see, pushes and hits one of thesenerve roots that then travels down to the, you know, throughoutthe body, right, down to our lower extremities. We have different dermatomes that these differentnerve roots run to. So, when we train, if we were to have somesort of an injury and I'll cover again what some of these activities might be that couldcause this a little bit more often than others, once you get the leakage, if it's not touchingon a nerve root, that's when you have basically a bulging disc,
or a herniated disc that may not, again, besymptomatic because it may not be touching on the nerve root. But as soon as this material right here contactsthe nerve root, you're going to get symptoms down that dermatome, wherever that might go. And that's what would explain for some peoplethat wind up complaining of hip pain or knee pain or thigh pain, or even numbness or tingling down in the toesbecause it depends again on what level and what nerve root this is pushing on.
Herniated Disc Exercises Stretches Ask Jo
Hey everybody, it's Jo and today I'm gonna show you how to do some herniated disc exercises. Let's get started. So I've got Teddy the Dog with me, he's got some great apparel, he's pretty clever so if you wantto check it out, check out his website. So let's get started with the exercises. Nowwith a herniated disc, what you want to do is try and push the disc back in, so you'regonna be doing extension exercises or going back. So we're gonna start off in the proneposition on our stomach. And what you want to do is just lie flat. Try and keep yourhips down. And then come up on your elbows. So this is just called a prone prop. It mightbe slightly uncomfortable if you're really
sore so you can come down a little bit. Butif you can get up on your elbows, just hold there for about 30 seconds. Now see my hipsare staying flat even though my stomach and chest are coming up a little bit. So do thatabout 3 times for 30 seconds, come down take a little break in between. And then if thisgets easy, you can go into a prone push up. Where you're actually then coming up on yourarms a little bit. Now see I'm still trying to keep my hips down and coming up like this.So it's not pushing up, but getting that bend in the back going into the extension tryingto push that disc back in. Now this one is a little more stressful, so you might wantto work yourself up to 30 seconds, come back
down. Take a little break. And then push backup. If it gets pretty easy, you can go longer than 30 seconds. Work your way up to a minuteor so. Then you're gonna roll over onto your back and prop your feet up. So in this positionyour gonna do a bridge. Now with this bridge, you want to go one segment at a time. Reallyjust stretch out that back. So you're not just popping up into a bridge, you're comingup, up, up. So really almost trying to get one segment of your back up and down eachtime. So coming up and then coming back down. You can start of with just about 10 of theseand then work your way up from there. You can do a little pause at the top for about3 seconds and then slowly come back down.
And the last one is the figure 4 stretch.Just to stretch out those gluteus muscles, the piriformis muscle and your bottom area.So you bring your leg up, cross your foot over so you're making that figure 4 position.And then you're gonna grab underneath the leg and pull up. So you should feel the stretchright through here, through your bottom area. Hold that stretch for about 30 seconds andthen switch sides. I like switching sides, if you want to do them all on one side youcan, but I feel like you give each side a little bit of a break if you alternate backand forth. So again 30 seconds and then alternating sides. So there you have it, those were yourexercises for a herniated disc. If you have
any questions, leave them in the commentssection. If you'd like to check out some other tutorials go to AskJo Don't forgetto like us and subscribe. And remember, be safe. Have fun. And I hope you feel bettersoon.