00:00What relieves the pain is getting things aligned and releasing the tension in your spine.
00:05Today I'm going to teach you the easiest exercise in the world for a lumbar herniated disc.
00:11Not only is it easy, but it's also safe enough for you to do even when the pain is at
00:16its worst.
00:17What ensures the safety is that the exercise respects your body, keeping you comfortable
00:22the entire time. And best of all, you'll see that you don't need to be young, skinny,
00:27or have a lot of flexibility to do this exercise and feel instant relief in your spine.
00:32Of course. The big problem with this herniated disc, what causes the pain?
00:38Is that the disc is pushed backward and crushes, irritates the nerves coming out of the spine.
00:45In this case, decompressing the lower back helps a little. But what really makes a difference,
00:51what relieves the pain, is getting things aligned and releasing the tension in your spine
00:58creating space for the discs. And that is exactly what this exercise does.
01:04You're going to lie on your side in whichever way is most comfortable for you.
01:09Lie down slowly, keeping your legs bent.
01:13If you can, lie down with a painful side facing down.
01:18Okay? You can even use a pillow.
01:20Get as comfortable as you possibly can. You can even use more than one pillow.
01:26The first part is a massage. We are going to rub the skin right here under the ribs.
01:34The ribs end right here. We're just going to rub the skin. Okay?
01:38Okay? Take it nice and slow. See? Try to breathe slowly.
01:46You'll feel that, little by little, this part will relax.
01:52Tip. If there's a more tender spot, and usually there is, especially on the right side,
01:57that might be related to the liver. But that's a story for another video.
02:00On that tender spot, you simply ease the pressure. Remember that the goal here is to stay comfortable
02:09throughout the entire exercise. You're going to do this massage as far as you can, as far as you can
02:17reach slowly for at least 30 seconds. Breathe gently. You'll see that each time you run your hand over it,
02:28it's as if it relaxes more. And you can even go deeper. I mean, dig your fingers in a little
02:35deeper,
02:36press a little deeper. Take your time. After this 30 seconds, we're going to take a diaphragmatic breath,
02:45bringing the air all the way down here. So, you can use one of your hands right below the belly
02:54button
02:54and breathe. Breathe in, trying to expand, fill your belly, and let the air out, relaxing as much as you
03:06can.
03:07Let's do it together. Watch. Breathe in.
03:12And breathe out.
03:18This hand is just for you to feel the belly movement, how it has to go forward, expand,
03:25fill up. When you breathe in, and when you let the air out, when you exhale, the belly deflates.
03:40Try to maintain a pleasant, comfortable rhythm with this breathing for at least 30 seconds as well.
03:48You'll notice that this side of the ribs and spine already feels quite different from the other.
03:55After those 30 seconds, it's time for us to do a very gentle stretch.
04:00In this same position you're in, interlace your fingers, rest them on your chest, and let the weight
04:07of your arm rotate your body. You'll feel a pleasant stretch. Remember not to force it.
04:14In this position, try to do that diaphragmatic breathing. Try to send the air down into your belly.
04:20Watch.
04:23Really focus when exhaling. If you've been paying attention to your body,
04:27you've already noticed that when you exhale, a wave of relaxation washes over you. And it's that
04:34wave of relaxation that I want you to take advantage of.
04:45Every time you exhale, you can relax a little bit more. Your arm lowers a little bit more.
04:50In other words, you are managing to relax the muscles your spine needs to relieve the pain
04:56without having to strain. And learning this is priceless, guys. Instead of taking medication and
05:03waiting half an hour for it to kick in. You do this two minute exercise and immediately feel relief.
05:13Keep breathing like this. Keep this nice stretching sensation for a minute. Then you bring your arms back.
05:21Move your feet out. Slowly sit up. If you need to, lie down and do it on the other side.
05:27You can do this
05:28exercise whenever you need pain relief. Two, three, five times a day. Or do it once to keep your spine
05:37healthy. Another way to prevent back pain flare-ups is to strengthen your spine in a simple, safe way.
05:44And I show you how to start strengthening at home in this video right here. Just click right here on
05:49the screen. If your spine feels better, return the favor by sharing this video with someone who has a
05:54herniated disc or suffers from back pain. That's all I ask. Help get this video to those who need it.
06:00I'll sign off here, sending you a big hug and see you next time. And
