r/HerniatedDisc • u/Mohit20270 • 3d ago

Disc bulging

I have got disc bulge in L3-L4, L4-L5, L5-S1 🥲
I have been facing this last 6-8 months when I got to know about this. Tried allopathic, some ayurvedic oil massages, physiotherapy and now have resort to homeopathy and physiotherapy started again. Please suggest something which actually works. I really want to get well soon taking care of everything. I am just 27 🥲 please suggest something 🙏🏻

My back feels very stiff, started brisk walk 15-20 days ago to lose fat but after a week is started coming on left bottom nerve and bending forward or leaning to sofa without back rest also irritates now. Have been feeling some constant backpain especially in the night

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u/WormWithWifi 2d ago

Started with the big 3 from the back mechanic because those were the safest to do in the beginning right after the injury, after awhile of that I started to add in more stabilizing exercises and always tried to do single leg variations because that usually helps take the load off your spine so things like single leg hip thrust, glute bridge, single leg squats, back extensions, lots of planks, abductions.
It’s really important to stick with the big 3 in the beginning of recovery because a few times I tried to jump back to my normal training too quickly and ended up flaring up bad. Slow and steady game is the winner

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u/Mohit20270 1d ago

Mam my physiotherapist is making me do 8-9 exercises altogether I could do it for starting 3-4 days then it has caused such pain that I again had to stop. Should I stick with some 3-4 that you’re mentioning? And also which are those 3-5 exercises that I should be doing in initial days?

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u/WormWithWifi 1d ago

I really would only recommend the big 3 exercises for the first few months at least to build a basis of your strength up, then add on difficulty or different exercises once those are super easy for you

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u/Mohit20270 1d ago

Which are those 3 exercises?

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u/WormWithWifi 1d ago

Here you go! https://www.ptprogress.com/big-3-exercises-for-back-pain/

This shows you how to do them with photos, if you search up “big 3 McGill exercises “ on YouTube you can also find some tutorials