Herniated Disc Program
Education
Herniated discs are a common cause of lower back pain, especially if it is accompanied by sciatica. In this video Professor Stuart McGill, who is a world leading expert, explains what happens.
Herniated Disc & Disc Bulging - Easy Explained: Dr. Stuart McGill
In this video some of the basic myths of lower back pain are explained. You can start to understand the process of rehabbing you own spine. There are too many people out there who will tell you what to do, with a lack of science behind them.
Waterloo's Dr. Spine, Stuart McGill
Therapeutics
1) Face down lying on fists.
Waterloo's Dr. Spine, Stuart McGill
2) Assisted traction - face down
Waterloo's Dr. Spine, Stuart McGill
3) Back block traction is a fundamental exercise for people with disc based pathology. However, if you have a pars defect, a spondy or a facet joint issue this is not appropriate. The idea is that it reduces posterior disc pressure and helps the disc material move towards the center of the disc and away from the nerve roots. It should be held for 30 seconds to 2 mins and repeated through out the day.
Back Block Traction instructions
4) Mckenzie extension is another important exercise for people with disc based problems. This exercise shows repeated extension movements, which maybe too much for some people. If so then simply hold for 20 to 30 seconds and repeat three times.
McKenzie Extension Hands intructions
5) - Cat Cow
Cat cow
6) - Park bench traction
Park Bench Traction for sciatica and bulging discs
7) - Seated nerve flossing
Nerve flossing for disc bulge and sciatica - side on view
Exercises to Promote Stability
8) - McGill Curl UP - Level 1
McGill curl up L1
9) -Bird Dog - Level 1
Bird dog level 1 - an important exercises for disc based pain - one of the McGill big 3 exercises
10) - Modified side plank
Modified side plank
11) - McGill Curl Up - Level 2
McGill Curl Up - Level 2
12) - Bird Dog - Squares
Bird dog squares - An advanced version for disc based pain
13) - Side plank
Side plank
14) - McGill Curl Up - Level 3
McGill Curl Up - level 3
15) - Front Plank to Side Plank
Front plank to side plank
Additional Exercises - Part One
Pelvic Tilt
Pelvic tilts 2 instructions
Pelvic Rocks
Pelvic rocks instructions
Front Plank - Standing
Pelvic rocks instructions
Side Plank - Standing
Pelvic rocks instructions
Additional Exercises - Part Two
Side Glide Wall Extension
Hip Hinge
Lumbar Traction Band
Glute Stretch
Hip Flexor Stretch Kneeling
Lumbar Roll Core Activation
Wall side glide - Herniated disc essential exercise
Hip Hinge - Learn how to move your back and hips correctly
Forehead to knee 4 point R instructions
Gluteal TP release instructions
Hip flexor stretch L instructions
Lumbar roll core activation instructions
Single Leg Stretch
Clam
Double Leg Stretch
Deadbug
Glute Bridge
Single Leg Drop Out
Hundred
Squat Banded
Single leg stretch instructions
Clam left instructions
Double leg stretch instructions
Deadbug - The best exercise to reduce back pain and improve core stability.
Shoulder bridge - Fundamental hamstring rehab exercises
Single leg drop out instructions
Hundred Instructions
