My Herniated Disc Recovery Journey The Early Stage Exercises

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💥 Herniated disc recovery can feel overwhelming — but starting small, safe exercises early makes all the difference. In this video, I share the exact early stage exercises that helped me recover from my L5S1 herniated disc and sciatica flare-up. 🦴💪

You’ll learn step-by-step movements like the McKenzie position, bird dog, glute bridges, side leg lifts, planks, and step-ups — all designed to rebuild stability, reduce pain, and get you walking tall again. 🚶‍♂️✨

Whether you’re just starting your rehab journey or looking for safe exercises to add to your routine, this guide will help you move forward with confidence. Remember: motion is lotion and consistency is key!

👉 Make sure to subscribe for next week’s video where I’ll cover stretching, mobility, and decompression for disc healing.


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Welcome to the Official YouTube Channel of BashBackPain

I’m Colin, and for over 20 years, I’ve been dedicated to helping hundreds of people manage and overcome chronic low back pain, sciatica, and various forms of back pain, empowering them to return to a normal, pain-free life. Whether you’re dealing with chronic lower back pain, sciatic nerve pain, or even more challenging conditions like herniated discs or bulging discs, my goal is to provide you with the tools and knowledge to find relief.

In 2005, I personally experienced the struggles of severe back pain when I was diagnosed with a herniated disc at L5 S1, a bulging disc at L4 L5, and to make matters worse, I also developed spinal stenosis and arthritis. It felt like my life would never be the same again.
➡️ However, through a combination of strength training, rehabilitation, and exercises tailored to relieving sciatic nerve pain and fixing chronic back issues, I managed to restore my physical health and reclaim a pain-free life.

On this channel, I share a wide range of content aimed at helping others find back pain relief. From exercises for sciatica, tips on how to relieve chronic low back pain, to strategies for fixing herniated or bulging discs, my videos are designed to guide you through your recovery journey.

If you're struggling with sciatica pain or chronic lower back pain, you’re not alone—and I’m here to help you get back to living the pain-free life you deserve.

Make sure to subscribe and start your journey toward lower back pain relief today!

📬 If you have any questions or would like to ask me any questions about your back problems feel free to contact me on the below email address. Enquiries: [email protected]
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🕮 Video chapters:

00:00 Introduction
01:11 How the injury happened
02:00 MRI results and diagnosis
02:40 Why early rehab is important
03:02 Morning routine McKenzie position
05:20 Bird dog exercise explained
07:11 Glute bridges and hip extensions
09:04 Knee push ups for full body strength
11:17 Side lying leg lifts for pelvic stability
13:18 Plank for core activation
14:28 Safe ways to get on and off the floor
15:16 Step ups for legs and lower back support
17:09 Weekly rehab routine and walking goals
18:03 Conclusion and what’s coming next week
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