# Low Back DISC BULGE: The 4 Best Exercises… & What To NEVER Do! Source: https://www.youtube.com/watch?v=nWG7yQrVpXA Recap page: https://rapidrecap.app/video/nWG7yQrVpXA Generated: 2026-02-06T12:38:12.893+00:00 --- ## Quick Overview The four best exercises for low back disc bulge relief involve spinal extension (prone press-ups), decompression (hanging or using a bench/rail), nerve flossing (seated leg raises with spinal flexion/extension), and gentle cardio like walking or swimming, while strictly avoiding hamstring stretches, exercises that cause pain, and positions that round the lower back. **Key Points:** - Avoid hamstring stretching (Don't Do #1) because it stretches the sciatic nerve, potentially worsening leg pain caused by disc nerve irritation. - Avoid any exercise that causes pain (Don't Do #2), as pushing through pain increases inflammation around the damaged disc and prolongs recovery. - Avoid rounding the back (Don't Do #3) when lifting or sitting (like on a couch or in bed) as this pushes the disc further toward the spinal nerves. - Exercise #1 is the prone press-up (extension), which should be tested for 30 seconds once on the first day, and then held for 60 seconds twice afterward if pain-free. - Exercise #2 is decompression, achieved by hanging or leaning on a kitchen bench/rail, relaxing the back muscles for 10-30 seconds, three times daily. - Exercise #3 is nerve flossing: alternate between rounding the back while looking down and straightening the back, looking up, and raising one leg, holding each position for 30 seconds if pain-free. - Exercise #4 involves gentle cardio like walking or swimming to increase blood flow to help the disc heal faster, noting that most disc pain resolves within 2-3 months with appropriate care, though severe cases can take up to 6 months. ![Screenshot at 00:24: The presenter demonstrates how hamstring stretching \(indicated by hands compressing the model\) pushes the disc material backward, irritating the nerve that travels to the leg, which is labeled 'Don't Do #1'.](https://ss.rapidrecap.app/screens/nWG7yQrVpXA/00-00-24.jpg) **Context:** This video provides guidance for individuals suffering from low back pain caused by an L4-L5 or L5-S1 disc bulge, which often presents as radiating leg pain or tightness due to nerve irritation. The presenter outlines three specific movements to avoid that commonly aggravate the condition and then details four specific exercises designed to promote healing by encouraging centralisation (pain moving back toward the spine) and improving disc health through extension and decompression. ## Detailed Analysis The video first identifies three critical actions to avoid when dealing with a disc bulge causing back or leg pain. First, never stretch your hamstrings, as this stretches the sciatic nerve, which feels like tightness but is actually nerve irritation from the disc bulge, worsening symptoms (00:15-00:23). Second, never push through pain during any exercise, as this increases inflammation around the damaged disc and prolongs recovery (00:50-01:07). Third, avoid any activity that flexes or rounds the lower back, such as bending over to lift something or slumping on a couch or in bed, because this forward flexion pushes the disc material further toward the nerves (01:12-01:38). The video then presents four beneficial exercises. Exercise #1 is prone extension (press-up): lie on your stomach and lift your upper body using your elbows, holding for 30 seconds initially to test, and 60 seconds twice daily if pain-free (02:04-02:28). Exercise #2 is decompression, where the person hangs suspended by leaning on two sturdy chairs or a kitchen bench/rail, relaxing the back muscles for 10-30 seconds, three times daily (02:42-02:59). Exercise #3 is nerve flossing, performed seated on a high bench: alternate between rounding the back while looking down, and straightening the back, looking up, and raising one leg, holding each position for 30 seconds if pain-free (03:27-04:04). Exercise #4 is gentle cardio, such as walking or swimming, which increases blood flow to aid disc healing (04:05-04:25). The presenter notes that most disc pain resolves in 2-3 months, but severe cases might take up to 6 months (04:27-04:36). A key sign of improvement is 'centralisation,' where leg pain moves back toward the spine (04:38-04:48). Finally, the presenter advises seeing a doctor immediately for severe pain, constant leg numbness, any muscle weakness, or any bladder, bowel, or sexual difficulties (04:50-05:03). A table is shown illustrating that disc bulges are highly prevalent in asymptomatic people, increasing with age (05:04-05:19). ### Don'ts for Disc Bulge - Don't stretch hamstrings as it irritates the sciatic nerve - Don't push through pain during exercise - Avoid rounding the back while lifting or sitting ### Exercise 1 - Prone Extension (Press-up): Lie prone, lift upper body using elbows, hold 30 seconds (test day) or 60 seconds x2 (subsequent days) if pain-free ### Exercise 2 - Decompression: Hang or lean on stable objects (chairs/bench), relax back, hold 10-30 seconds x3 daily ### Exercise 3 - Nerve Floss: Seated, alternate rounding back/looking down, then straightening back/looking up/raising leg; alternate slowly for 30 seconds per position if pain-free ### Exercise 4 - Gentle Cardio: Engage in low-impact activities like walking or swimming to increase blood flow for faster disc healing ### Prognosis and Warning Signs - Most pain resolves in 2-3 months, severe cases up to 6 months - Centralisation (pain moving toward the spine) is a good sign - See a doctor for severe pain, constant numbness, muscle weakness, or bladder/bowel issues ![Screenshot at 00:00: Initial screen showing the topic: L4-L5 or L5-S1 Disc Bulge, with a model illustrating the bulging disc pressing on the nerve.](https://ss.rapidrecap.app/screens/nWG7yQrVpXA/00-00-00.jpg) ![Screenshot at 00:24: Visual demonstration of the first 'Don't Do' item, showing how compressing the disc model \(simulating hamstring stretch\) pushes material onto the nerve.](https://ss.rapidrecap.app/screens/nWG7yQrVpXA/00-00-24.jpg) ![Screenshot at 00:58: Demonstration of exercises to avoid \(Don't Do #2\): pulling knees to chest or lifting legs while lying down, which can increase inflammation.](https://ss.rapidrecap.app/screens/nWG7yQrVpXA/00-00-58.jpg) ![Screenshot at 02:04: Demonstration of Exercise #1, the prone press-up \(extension\), with instructions to test for 30 seconds initially and hold for 60 seconds x2 afterward if pain-free.](https://ss.rapidrecap.app/screens/nWG7yQrVpXA/00-02-04.jpg) ![Screenshot at 04:27: Healing time chart showing that while most disc pain resolves in 2-3 months \(green\), some cases can take up to 6 months \(red/yellow indicating severe or prolonged issues\).](https://ss.rapidrecap.app/screens/nWG7yQrVpXA/00-04-27.jpg)